From my experience my Muscle Gains where only ever as good as my muscle mass diet and workout. I want to highlight a few aspects about these two fundamentals aspects of adding muscle mass so that you can reap the rewards in terms of packing on a good amount of lean muscle mass.


Before I start talking about the key elements of a good Diet and Workout I want to first talk about what kind of muscle gains you should be aiming for when trying to gain muscle mass.

Personally, I can manage to slap on roughly 10lbs of muscle mass in the space of two months with very good discipline paid to my Diet and to my muscle mass workout.

I am a rugby player so usually I'm trying to pack on this muscle in the off-season when we have a few months break.

At the end of a long season I'm always depleted and fatigued from the amount of running, tackling and injuries I sustain.

As a result, I'm almost always at my lightest weight so it's easy for me after a rest, plenty of eating and some weight lifting to pack on muscle mass again.

I say this because not every will gain 10lbs of lean muscle mass in two months. If you are a bodybuilder or someone who has been trying to constantly gain weight year round then I would say 10lbs is a bit ambitious in 2 months.

However, if you are new to weight lifting or are young and growing I would certainly day a 10lbs gain in muscle mass is achievable. In fact, I wouldn't be at all surprised if you gained 15-20lbs with a great Diet and Workout routine!

Your Muscle Gain Diet

If you want to make muscle gains the first, and most important port of call is to consume more calories than you require to maintain your bodyweight day-by-day.

This may be 2500 calories or it may be 4000 calories, regardless, if you don't eat more then you need you WILL NOT see significant muscle gains.

The calorie surplus must be maintained day after day right through the period in which you are trying to gain muscle mass.

A point to note, that many people fail to realize is that a calorie surplus does not mean stuffing yourself 2-3 times per day. Often people tell me that they are finding it impossible to add muscle mass and that they have reached there "genetic potential" in terms of gaining muscle!

The first thing I always ask is "How many calories are you eating?" to which I get the usually response "Ahh man i eat so much! I ate half a cow there for lunch!"

Still though, they always fail to inform me of how many calories they are eating simply because they haven't done the homework and they don't know which means that they will not see dramatic gains in lean muscle mass.

If you want to see muscle gains I recommending eating 6-7 filling meals (excluding protein shakes after workouts) evenly spread out by 2-3 hours every day day-in day-out.

These meals should including a large lean protein source (large chicken breast, steak or fish) along with Low G.I. Carbs (brown rice, potatoes, wholegrain bread) and a source of healthy fats (Extra virgin olive oil, low fat spread).