How to Build Muscle: 5 Step Guide to Lean Gains by M&S

Some good basic Nutrition info in here.
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PLAN YOUR MUSCLE BUILDING DIET

Meet Joe.

Joe is a 20 years old student who is new to weight training but wants to gain some muscle. He’s 150lbs, 6 feet tall, and works part time as a bus boy at a local restaurant. He’s looking to train 4 days per week as he’s fairly skinny and resembles the average ectomorphic physique.

We’ll use Joe as a practical example to take you through the steps to determine your calories and macros. In step 1 you learned how to calculate base calories, now here’s how to break this all down into macros and plan your meals.

• TDEE: ~2750 calories
  • Estimated calorie target for an aggressive bulk: 2750 + 500 = 3250 calories
• Protein:
  • Start at 1 gram per pound of bodyweight
  • Each gram of protein contains 4 calories
  • 150g (i.e. Joe’s bodyweight) = 150x4 = 600 calories
• Fat:
  • Start at 0.45 grams per pound of bodyweight
  • Each gram of fat contains 9 calories
  • ~70g  = 70x9 = 630 calories
• Carbohydrate:
  • Fill your remaining calories with carbs
  • Each gram of carbohydrate contains 4 calories
  • 3250 – 1230 (600+630) = 2020 calories divided by 4 = 505g

So in Joe’s case, he would be shooting for roughly 150g of protein, 70g of fat, and 505g of carbs per day.

Now don’t freak out, I know that may sound like a huge amount of carbs and/or calories but for some guys (and gals) this is what it’s going to take to build muscle.