Diet to gain muscle mass in men

Javier Colomer 9 min. of reading Fitness Leave a comment

Discover with our table the secrets of an effective bulking diet designed specifically for men looking to maximize muscle gain. Learn what to eat, when, and how to get optimal results and transform your body.

Day	Breakfast	Lunch	Dinner	Snacks
Monday	Oats with protein powder and banana	Chicken breast with quinoa and broccoli	Baked fish with sweet potato and mixed salad	Greek yogurt with nuts
Tuesday	Scrambled eggs with spinach and whole wheat bread	Grilled beef with brown rice and peas	Salmon with mashed potato and asparagus	Protein shake with almond milk and berries
Wednesday	Egg white omelette with tomato and avocado	Whole wheat pasta with meatballs and tomato sauce	Lentil stew with chicken	Cottage cheese with pineapple
Thursday	Protein pancakes with honey and fresh fruit	Turkey sandwich on whole wheat bread with coleslaw	Fish tacos with guacamole and salsa	Hummus with carrots and celery
Friday	Protein smoothie with spinach, banana, and almond butter	Chickpea curry with basmati rice	Beef steak with mushrooms and cauliflower mash	Nuts and a piece of fruit
Saturday	Greek yogurt with homemade granola and berries	Chicken curry with jasmine rice and steamed vegetables	Homemade pizza with cauliflower crust and protein-rich toppings	Protein jelly
Sunday	Modified English breakfast (eggs, beans, mushrooms, grilled tomatoes)	Beef fajitas with peppers and onions in whole wheat tortillas	Protein-rich fish soup with vegetables	Protein shake and avocado

It’s important to adjust portions and specific foods to each person’s needs and body response.

Index

1 how many calories are needed?
2 macronutrients in meals
3 distribute macronutrients
4 tips for following a bulking diet
5 supplements to gain muscle mass

how many calories are needed?

The bulking diet to gain muscle mass should focus on a proper macronutrient distribution, especially around training, when the body demands more energy.

Studies suggest that consuming 22 kcals per every 0.5 kg of body weight is a good starting point, although it’s important to remember nutrition should be personalized according to individual metabolism, and calorie needs may vary depending on body response.

If you want a more precise calculation we recommend checking out our calorie calculator.

macronutrients in meals

At HSN we provide a table with the different macronutrients according to portions, which from my experience, I’m consuming, and it simplifies the “problem.” These are approximate values but very close when it comes to macronutrient equivalences, leaving you plenty of combinations to choose from.

proteins

Food	Amount	Protein amount
Chicken breast	125gr	25gr
Turkey breast	100gr	25gr
Lean beef	125	25gr
Whey	1 scoop	25gr
Casein	1 scop	25gr
Egg (size L)	3	22,5gr
Egg whites	250ml	26gr
Tuna in water	2 cans	25gr
White fish	125gr	25gr
Blue fish	125gr	25gr
Low-fat fresh cheese	250gr	20gr
Cottage cheese	200gr	25gr

carbohydrates

Food	Amount	Carbohydrate amount
Rice	60gr	50gr
Pasta	60gr	50gr
Potato	250gr	50gr
Sweet potato	250gr	50gr
Oats	80gr	50gr
Muesli	80gr	50gr
Sliced bread	4 slices	50gr
Fruit	3 pieces	50gr

fats

Food	Amount	Fat amount
Olive oil	1 tablespoon	12-15gr
Nuts	1 handful	12-15gr
Egg (size L)	3	15gr
Avocado	1/2	12-15gr

distribute macronutrients

It’s necessary to specify grams of each macronutrient according to our body type.

	Proteins	Fats	Carbohydrates
Mesomorph	1,6-2,2 g/kg	0,8-1 g/kg	Until calories are complete
Ectomorph	2-2,5 g/kg	1-1,2 g/kg	Until calories are complete
Endomorph	1,6-2 g/kg	0,6-0,8 g/kg	Until calories are complete

Example: If we’re mesomorphs and weigh 85 kg:

Energy expenditure (enter data in the calculator): 2975kcals

Protein: 136-170g (we take 170g)

Fats: 68-85g (we take 85g)

Carbohydrates: Remaining calories go to carbohydrates.

Total calories from protein and fat: (170*4) + (85*9)
Calories for carbohydrates:
Carbohydrate amount: 1530/4 = 383g // each gram of carbohydrate provides 4kcals.

	Calories	Proteins	Fats	Carbohydrates
Mesomorph	2975kcals	170g	85g	383g

tips for following a bulking diet

Special attention should be paid to:

The frequency of meals is subjective and varies between individuals. Although there’s no fixed rule, spacing meals and consuming large doses of protein can be beneficial for protein synthesis.
It’s not necessary to eat every few hours to avoid the body’s “starvation mode.” Nutrients keep releasing up to 4-6 hours after a meal.
The best strategy is to try different approaches to find what works best for each person.
Setting a meal plan and prepping meals in advance can make sticking to the diet easier.
When buying foods, especially proteins like meats and fish, it’s helpful to divide them into portions according to protein needs.
Slowly increase, week by week, the amount of carbohydrates.

supplements to gain muscle mass

Proper nutrition is key for any athlete wanting to maximize training results, especially during a bulking phase that requires a considerably high calorie intake.

However, hitting this daily calorie level can be challenging, leading many to choose supplements to ensure proper nutrition. Among the most effective options are HSN mass gainers, specifically designed to complement bulking diets.

These products are an excellent source of quality calories, combining proteins and carbohydrates, which are essential for muscle development.

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