28 min read
Macros for Muscle Gain: The Complete Bulking Guide
Building muscle requires more than just lifting weights. Your macronutrient intake determines whether your body has the raw materials and energy to synthesize new muscle tissue. This guide covers how to calculate your ideal protein, carbohydrate, and fat targets for lean muscle gain, with practical examples, evidence-based supplement recommendations, and training nutrition strategies grounded in peer-reviewed research.
- Calorie surplus: Eat 250–500 calories above your TDEE for muscle gain
- Protein: 0.8–1.0 g per pound of body weight is the proven range
- Carbs are fuel: Carbohydrates power your workouts and replenish glycogen
- Recommended split: 30% protein / 45% carbs / 25% fat for most people
- Progressive overload: Gradually increasing training stress is essential for continued growth
- Creatine works: The most evidence-backed supplement adds 1–2 kg lean mass over training alone
- Beginner advantage: New lifters can gain 1.5-2 lbs of muscle per month in year one
- Track progress: Monitor strength, measurements, and photos, not just scale weight
- Rest matters: Muscle grows during recovery, not during training sessions
- Use our muscle gain macro calculator to get your personalized targets
Why Macros Matter for Muscle Growth
Muscle growth (hypertrophy) occurs when the rate of muscle protein synthesis exceeds the rate of muscle protein breakdown. To create this environment consistently, your body needs three things from your diet:
- A calorie surplus to provide energy for the anabolic process
- Adequate protein to supply amino acids as building blocks
- Sufficient carbohydrates to fuel training and support recovery
Without the right macro balance, even the best training program will produce suboptimal results. You cannot out-train a poor diet when it comes to building muscle. Research published in the Journal of the International Society of Sports Nutrition confirms that total daily protein and calorie intake are the primary dietary drivers of muscle hypertrophy.
Recommended Macro Split for Lean Muscle Gain
Standard lean-bulk macro split for most trainees
How to Calculate Muscle Gain Macros: Step by Step
Step 1: Calculate Your TDEE
Start by finding your Total Daily Energy Expenditure using the Mifflin-St Jeor equation:
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Then multiply by your activity factor:
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, no exercise |
| Lightly active | 1.375 | Light exercise 1–3 days/week |
| Moderately active | 1.55 | Moderate exercise 3–5 days/week |
| Very active | 1.725 | Hard exercise 6–7 days/week |
| Extremely active | 1.9 | Athlete or very physical job |
Step 2: Add Your Calorie Surplus
For muscle gain, add calories above your TDEE. The size of your surplus depends on your training experience:
| Experience Level | Recommended Surplus | Expected Muscle Gain/Month | Fat:Muscle Ratio |
|---|---|---|---|
| Beginner (0–1 year) | 300–500 cal | 1.5–2.0 lbs | ~0.5:1 |
| Intermediate (1–3 years) | 250–400 cal | 0.5–1.0 lbs | ~1:1 |
| Advanced (3+ years) | 200–300 cal | 0.25–0.5 lbs | ~1.5-2:1 |
Beginners can use a larger surplus because their bodies are primed for rapid muscle growth. As you become more experienced, a smaller surplus minimizes unnecessary fat gain. For a deeper look at TDEE methodology, see our calorie and macro calculator guide.
Step 3: Set Your Macro Ratios
The optimal macro split for muscle gain prioritizes carbohydrates for performance and recovery:
| Macronutrient | Percentage | Calories per Gram | Role in Muscle Gain |
|---|---|---|---|
| Protein | 30% | 4 cal/g | Provides amino acids for muscle repair and growth |
| Carbohydrates | 45% | 4 cal/g | Fuels training, replenishes glycogen, stimulates insulin |
| Fat | 25% | 9 cal/g | Supports hormone production (testosterone, growth hormone) |
Worked Example: Muscle Gain Macros
Here is a complete calculation for Jake: a 25-year-old man, 5 feet 10 inches (178 cm), 170 pounds (77 kg), who trains 4 days per week.
| Step | Calculation | Result |
|---|---|---|
| 1. BMR | (10 × 77) + (6.25 × 178) − (5 × 25) + 5 | 1,758 cal |
| 2. TDEE | 1,758 × 1.55 | 2,725 cal |
| 3. Surplus (+400) | 2,725 + 400 | 3,125 cal |
| 4a. Protein (30%) | 3,125 × 0.30 ÷ 4 | 234 g |
| 4b. Carbs (45%) | 3,125 × 0.45 ÷ 4 | 352 g |
| 4c. Fat (25%) | 3,125 × 0.25 ÷ 9 | 87 g |
Jake would eat 3,125 calories: 234 g protein, 352 g carbs, and 87 g fat daily. At 170 pounds, his protein works out to 1.38 g per pound of body weight, which exceeds the minimum. He could also check using the per-pound method: 0.8 g × 170 = 136 g minimum protein. The percentage-based method gives him more than enough.
Jake's macro split visualized:
Muscle Gain Macros by Body Weight
Here is a quick reference table showing approximate macro targets for different body weights at a moderate surplus (350 cal) using a 30/45/25 split:
| Body Weight | TDEE (Mod. Active) | Bulk Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 140 lbs | 2,250 | 2,600 | 195g | 293g | 72g |
| 150 lbs | 2,400 | 2,750 | 206g | 309g | 76g |
| 160 lbs | 2,550 | 2,900 | 218g | 326g | 81g |
| 170 lbs | 2,700 | 3,050 | 229g | 343g | 85g |
| 180 lbs | 2,850 | 3,200 | 240g | 360g | 89g |
| 190 lbs | 3,000 | 3,350 | 251g | 377g | 93g |
| 200 lbs | 3,150 | 3,500 | 263g | 394g | 97g |
| 220 lbs | 3,450 | 3,800 | 285g | 428g | 106g |
The Role of Each Macronutrient in Muscle Growth
Protein: The Building Blocks
Protein provides the amino acids that your body uses to repair damaged muscle fibers and build new ones. According to a landmark meta-analysis published in the British Journal of Sports Medicine, dietary protein supplementation significantly augments changes in muscle strength and size during prolonged resistance training. The key points about protein for muscle gain:
- Optimal range: 0.7–1.0 g per pound of body weight (see our protein intake guide for details)
- Timing: Distribute protein across 3–5 meals, aiming for 25–40 g per meal to maximize muscle protein synthesis
- Leucine threshold: Each meal should contain at least 2.5 g of leucine (the amino acid that triggers muscle protein synthesis). Most animal proteins and whey meet this threshold at 25–30 g total protein per serving
- Diminishing returns: Eating more than 1.0 g per pound does not accelerate muscle growth for most natural lifters
Best Protein Sources for Muscle Gain
| Food | Serving | Protein | Calories | Leucine | Cost per 30g Protein |
|---|---|---|---|---|---|
| Chicken breast | 6 oz (170 g) | 39 g | 180 | 2.9 g | ~$1.50 |
| Ground turkey (93% lean) | 6 oz (170 g) | 33 g | 240 | 2.5 g | ~$1.80 |
| Eggs | 4 large | 24 g | 280 | 1.7 g | ~$1.00 |
| Greek yogurt (nonfat) | 1 cup | 17 g | 100 | 1.4 g | ~$1.20 |
| Whey protein | 1.5 scoops | 36 g | 180 | 3.5 g | ~$0.90 |
| Canned tuna | 1 can (142 g) | 30 g | 140 | 2.2 g | ~$1.00 |
| Cottage cheese | 1 cup | 28 g | 183 | 2.4 g | ~$1.10 |
| Lean beef (90%) | 6 oz (170 g) | 34 g | 270 | 2.8 g | ~$2.50 |
| Salmon | 6 oz (170 g) | 34 g | 280 | 2.6 g | ~$3.00 |
| Pork tenderloin | 6 oz (170 g) | 36 g | 220 | 2.7 g | ~$2.00 |
For plant-based alternatives, see our vegan macro calculator and vegetarian macro guide.
Carbohydrates: The Performance Fuel
Carbohydrates are the most underrated macronutrient for muscle gain. Many lifters focus on protein while neglecting carbs, which limits their performance and results. The American College of Sports Medicine recommends 5–7 g of carbohydrates per kilogram of body weight for moderate-intensity training and 6–10 g/kg for high-intensity work.
- Glycogen: Muscles store carbohydrates as glycogen, which is the primary fuel source during resistance training. Low glycogen means lower training intensity and volume.
- Insulin response: Carbs stimulate insulin, which is an anabolic hormone that helps shuttle amino acids and glucose into muscle cells.
- Cortisol management: Adequate carb intake helps keep cortisol (a catabolic hormone) in check, especially around training.
- Recovery: Post-workout carbs replenish glycogen and enhance recovery between sessions.
Carbohydrate Requirements by Training Volume
| Training Volume | Carbs (g/kg/day) | For 180 lb (82 kg) | Best Timing |
|---|---|---|---|
| Low (1-3 hrs/week) | 3-5 g/kg | 246-410 g | Spread throughout day |
| Moderate (4-6 hrs/week) | 5-7 g/kg | 410-574 g | More around training |
| High (7-10 hrs/week) | 6-8 g/kg | 492-656 g | Focus on peri-workout |
| Very High (10+ hrs/week) | 8-12 g/kg | 656-984 g | Requires strategic timing |
Best Carb Sources for Muscle Gain
| Food | Serving | Carbs | Calories | Fiber | Best For |
|---|---|---|---|---|---|
| White rice (cooked) | 1 cup | 45 g | 205 | 0.6 g | Post-workout, easy digestion |
| Oats (dry) | 1 cup | 54 g | 307 | 8 g | Sustained energy, breakfast |
| Sweet potato | 1 medium | 26 g | 103 | 4 g | Pre-workout, vitamins A/C |
| Banana | 1 large | 31 g | 121 | 3.5 g | Quick energy, portable |
| Pasta (cooked) | 1 cup | 43 g | 220 | 2.5 g | Calorie-dense bulking meals |
| Bread (whole wheat) | 2 slices | 24 g | 138 | 4 g | Convenient, pairs with protein |
| Potatoes (white) | 1 medium | 37 g | 163 | 3.8 g | Versatile, high satiety |
| Cream of rice | 1/4 cup dry | 38 g | 170 | 0 g | Pre-workout, fast digesting |
Fat: Hormone Support
Dietary fat is essential for testosterone and growth hormone production, both critical for muscle growth. A study in the Journal of Steroid Biochemistry and Molecular Biology found that men consuming less than 20% of calories from fat experienced significantly lower testosterone levels. However, fat should not dominate your calorie intake during a bulk because it does not directly fuel training the way carbohydrates do.
- Minimum: 20–25% of total calories from fat
- Focus on: Monounsaturated fats (olive oil, avocado), omega-3s (fatty fish, flax), and a moderate amount of saturated fat from whole food sources
- Avoid: Trans fats and excessive processed oils
Fat Intake: Visual Reference
Fat percentage of total calories for muscle gain phases
Progressive Overload and Nutrition
Progressive overload is the foundational principle of muscle growth. It means gradually increasing the demands placed on your muscles over time. Without it, your body has no stimulus to grow, regardless of how dialed in your nutrition is. The ACSM position stand on resistance training identifies progressive overload as the most critical variable for continued adaptation.
There are several ways to implement progressive overload:
- Increase weight: Add 2.5–5 lbs to upper-body lifts and 5–10 lbs to lower-body lifts when you can complete all prescribed reps with good form
- Increase reps: Perform more repetitions at the same weight before progressing load
- Increase sets: Add an additional set per exercise per week (up to a point of diminishing returns)
- Improve technique: Better range of motion and controlled tempo place more tension on the muscle
- Decrease rest periods: Increases training density and metabolic stress
How Nutrition Supports Progressive Overload
Progressive overload creates the demand signal for growth; nutrition provides the supply. If you are failing to progress in the gym, one of these nutritional factors is often the culprit:
| Stall Signal | Likely Nutritional Cause | Fix |
|---|---|---|
| Cannot add weight or reps for 2+ weeks | Insufficient calorie surplus | Add 150–200 calories, primarily from carbohydrates |
| Excessive fatigue during sessions | Low glycogen from inadequate carbs | Add 30–50 g carbs to pre-workout meal |
| Persistent muscle soreness (DOMS lasting 4+ days) | Low protein or insufficient total calories | Ensure 0.8+ g protein/lb and adequate surplus |
| Strength regression (getting weaker) | Surplus too small or non-existent | Verify TDEE calculation and add 200–300 calories |
| Joint aches and connective tissue pain | Insufficient fat intake (below 20%) | Increase fat to 25% of total calories; consider omega-3 supplementation |
| Poor sleep and recovery | Micronutrient deficiencies (magnesium, zinc) | Prioritize whole foods; consider a multivitamin if diet is limited |
The relationship is bidirectional: better nutrition allows harder training, and harder training demands better nutrition. If you cannot progressively overload, look at your macro calculations before blaming your program.
Muscle Protein Synthesis Timeline
After a resistance training session, muscle protein synthesis is elevated for approximately 24–72 hours, with the peak occurring in the first 24 hours. A comprehensive review in the Journal of the International Society of Sports Nutrition found that the "anabolic window" is far wider than previously thought.
| Time After Training | MPS Elevation | Practical Recommendation |
|---|---|---|
| 0–1 hours | High | Ideal window for post-workout protein if fasted training |
| 1–3 hours | High | Consume 25–40 g protein if not yet eaten post-training |
| 3–6 hours | Elevated | Have your next regular meal with adequate protein |
| 6–24 hours | Moderately elevated | Continue eating protein at each meal (3–5 meals) |
| 24–48 hours | Slightly elevated | Maintain overall daily protein target |
| 48–72 hours | Returning to baseline | Normal eating pattern; train the same muscle group again |
Supplements for Muscle Gain: Evidence-Based Guide
Supplements are the 5% of the equation that sits on top of diet, training, and sleep. However, a few have strong evidence supporting their use. The table below ranks the most popular muscle-building supplements by their level of scientific support, based on reviews published in the JISSN and data aggregated by Examine.com.
| Supplement | Evidence | Dose | Mechanism | Expected Benefit |
|---|---|---|---|---|
| Creatine monohydrate | Strong (A) | 3–5 g/day | Increases phosphocreatine for ATP | +1–2 kg lean mass; +5–10% strength |
| Whey protein | Strong (A) | 20–40 g/serving | Fast-digesting, leucine-rich | Convenient way to hit protein targets |
| Caffeine | Strong (A) | 3–6 mg/kg | CNS stimulation | +1–3 extra reps; improved focus |
| Beta-alanine | Moderate (B) | 3.2–6.4 g/day | Buffers hydrogen ions | Better performance in 60–240s sets |
| Citrulline malate | Moderate (B) | 6–8 g pre-workout | Increases nitric oxide | +1–2 extra reps; reduced soreness |
| HMB | Moderate (B) | 3 g/day | Reduces protein breakdown | Most effective for beginners or during deficit |
| Vitamin D | Moderate (B) | 1,000-5,000 IU/day | Hormone regulation | Important if deficient; test levels first |
| BCAAs | Weak (C) | 5–10 g/day | Provides amino acids | Redundant if protein intake is adequate |
| Testosterone boosters | Weak (C) | Varies | Claims to raise testosterone | No meaningful effect in healthy adults |
| Glutamine | Weak (C) | 5–10 g/day | Conditionally essential AA | No benefit if protein is sufficient |
Bottom line: Creatine monohydrate, whey protein (if needed to hit targets), and caffeine are the only three supplements with robust evidence for improving muscle gain outcomes. Everything else is either situational or unsupported. Save your money on C-tier supplements and spend it on food.
Beginner vs. Advanced Bulking Strategies
Your training experience level fundamentally changes how you should approach a bulk. Beginners and advanced lifters have different rates of adaptation, different caloric needs, and different hormonal responses to training. A beginner who follows an advanced program is wasting potential, and an advanced lifter following a beginner approach will plateau quickly.
| Factor | Beginner (0–1 Year) | Intermediate (1–3 Years) | Advanced (3+ Years) |
|---|---|---|---|
| Calorie surplus | 300–500 cal | 250–400 cal | 200–300 cal |
| Protein target | 0.7–0.8 g/lb | 0.8–1.0 g/lb | 1.0 g/lb |
| Muscle gain rate | 1.5–2.0 lbs/month | 0.5–1.0 lbs/month | 0.25–0.5 lbs/month |
| Body recomp possible? | Yes (especially if overfat) | Difficult | Unlikely without PEDs |
| Training frequency | 3–4 days/week | 4–5 days/week | 5–6 days/week |
| Volume (sets/muscle/week) | 10–12 sets | 14–18 sets | 18–25+ sets |
| Progression model | Linear | Weekly/bi-weekly | Block periodization |
| Bulk duration | 4–6 months | 3–5 months | 3–4 months |
| Fat gain ratio | ~0.5:1 | ~1:1 | ~1.5–2:1 |
| Nutrient timing importance | Low | Moderate | High |
Macro Split by Experience Level
Beginner lean bulk (higher carb for energy):
Beginners respond well to higher carbs to fuel frequent full-body sessions
Intermediate lean bulk (balanced):
The standard split that works for most intermediate trainees
Advanced lean bulk (higher protein, controlled surplus):
Advanced lifters benefit from higher protein for its thermic effect and satiety
Lean Bulk vs. Dirty Bulk
There are two common approaches to muscle gain nutrition, and the difference matters significantly for your results.
| Factor | Lean Bulk | Dirty Bulk |
|---|---|---|
| Calorie surplus | 250–500 cal | 1,000+ cal |
| Food quality | Mostly whole foods | Anything goes |
| Weight gain rate | 2–4 lbs/month | 6–10+ lbs/month |
| Fat gain | Minimal | Significant |
| Muscle gain | Near maximum | Same as lean bulk |
| Insulin sensitivity | Maintained | Often impaired |
| Health markers | Generally stable | May worsen |
| Cutting needed after | Short, easy cut | Long, aggressive cut |
The lean bulk is recommended for nearly everyone. Research shows that muscle growth has an upper limit determined by training stimulus and genetics. Eating 1,000 extra calories does not build more muscle than eating 400 extra—it just adds more body fat that you will need to lose later. For a structured approach to the cut phase that follows a bulk, see our cutting diet macros guide.
Sample Day of Eating: 3,100 Calories for Muscle Gain
Here is a practical meal plan for a 170-pound male targeting 3,100 calories with a 30/45/25 split:
| Meal | Food | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|---|
| Breakfast | 4 eggs, 2 slices toast, banana | 28 g | 55 g | 22 g | 530 |
| Snack | Greek yogurt, 1/2 cup granola, berries | 22 g | 48 g | 8 g | 352 |
| Lunch | Chicken breast (6 oz), rice (1.5 cups), broccoli | 42 g | 72 g | 5 g | 499 |
| Pre-workout | Protein shake, banana, 2 tbsp peanut butter | 30 g | 45 g | 17 g | 449 |
| Post-workout | Lean beef (6 oz), sweet potato, mixed veggies | 38 g | 40 g | 15 g | 447 |
| Dinner | Salmon (6 oz), pasta (1 cup), side salad | 40 g | 50 g | 16 g | 504 |
| Before bed | Cottage cheese (1 cup), almonds (1 oz) | 34 g | 14 g | 20 g | 368 |
| Total | 234 g | 324 g | 103 g | 3,149 |
For more meal planning strategies, see our meal prep for macros guide and our best foods for macros resource.
Tracking Progress on a Bulk
Monitoring your results is essential to ensure you are gaining muscle, not just fat.
- Weigh yourself daily, same time each morning. Track the weekly average. You should see 0.5–1.0 pound per week of weight gain for intermediate lifters.
- Take progress photos every 2–4 weeks in the same lighting and poses. Visual progress can be more informative than the scale.
- Track your lifts. If your compound lifts (squat, bench, deadlift, overhead press) are progressing, you are likely building muscle.
- Monitor body measurements: Chest, arms, shoulders, waist. Arms and shoulders growing while waist stays relatively stable indicates lean muscle gain.
- Use a macro tracking app to ensure you are consistently hitting your nutritional targets.
Progress Interpretation Table
| Scenario | Interpretation | Action |
|---|---|---|
| Gaining <0.5 lb/week, strength increasing | Surplus too small | Add 200 calories (mostly carbs) |
| Gaining 0.5–1.0 lb/week, strength increasing | Sweet spot | Stay the course |
| Gaining >1.5 lb/week | Surplus too large | Reduce by 200 calories |
| Gaining weight but strength stalled 2+ weeks | Training or recovery issue | Check sleep, stress, program design |
| Waist growing faster than arms/chest | Too much fat gain | Reduce surplus by 200–300 calories |
| Arms/chest growing, waist stable | Ideal lean bulk | Continue current approach |
Common Muscle Gain Mistakes
- Surplus too large: Eating 1,000+ calories above TDEE does not build more muscle. It adds unnecessary fat that requires a longer cut later.
- Not enough protein per meal: Spreading protein across meals (25–40 g each) is more effective than having most of it in one sitting.
- Neglecting carbs: Low-carb diets are not ideal for muscle gain. Carbs fuel your workouts and support recovery. See our carb calculator guide for dialing in your intake.
- Skipping rest days: Muscles grow during recovery, not during training. At least 1–2 rest days per week are essential.
- Ignoring sleep: Growth hormone is released primarily during deep sleep. Aim for 7–9 hours per night.
- Expecting instant results: Visible muscle growth takes months of consistent effort. Trust the process and focus on progressive overload in the gym.
- Wasting money on C-tier supplements: BCAAs, glutamine, and testosterone boosters have little to no evidence supporting muscle growth in healthy adults eating adequate protein.
- Neglecting fat intake: Dropping below 20% of calories from fat can impair testosterone production and overall hormonal health.
- Program hopping: Stick with a program for at least 8-12 weeks before changing. Results come from consistency.
- Ignoring compound movements: Squat, deadlift, bench press, rows, and overhead press should form the foundation of your program.
Muscle Gain Macros for Different Training Styles
Your training style influences how you should distribute your macros. Different types of resistance training place varying demands on your energy systems and recovery capacity. Here is how to adjust your macros based on your primary training approach:
| Training Style | Description | Recommended Split | Carb Timing | Key Considerations |
|---|---|---|---|---|
| Powerlifting | Heavy singles, doubles, triples; long rest periods | 30/45/25 | Spread throughout day | Higher carbs support CNS recovery; adequate fat for hormones |
| Bodybuilding | High volume, 8–12 reps, moderate rest | 30/50/20 | Peri-workout focus | Very high carbs for glycogen; can reduce fat slightly |
| CrossFit / HIIT | Mixed modality, high intensity | 25/55/20 | Before and after training | Highest carb needs due to glycolytic demands |
| Calisthenics | Bodyweight training, skill work | 30/40/30 | Moderate timing focus | Balanced approach; lower body weight can help some skills |
| Olympic lifting | Explosive movements, moderate volume | 28/50/22 | Pre-workout carbs critical | High carbs for explosive power; adequate protein for recovery |
| Hybrid (strength + cardio) | Resistance training + regular cardio | 28/50/22 | Carbs around both sessions | Higher overall carbs to fuel both modalities |
Visual: Carbohydrate Needs by Training Style
Carbohydrate percentage of total calories by training style
Nutrient Timing for Maximum Muscle Growth
While total daily macros matter most, strategic nutrient timing can provide an additional edge for muscle gain. The ISSN position stand on nutrient timing identifies several key windows where timing may enhance results:
Peri-Workout Nutrition Windows
| Window | Timing | Goal | What to Eat | Example |
|---|---|---|---|---|
| Pre-workout | 2–3 hours before | Top off glycogen, provide amino acids | 30–40g protein, 40–60g carbs, low fat | Chicken, rice, vegetables |
| Intra-workout (optional) | During long sessions (90+ min) | Maintain blood glucose, hydration | 20–40g fast carbs, electrolytes | Sports drink, banana |
| Post-workout | Within 2 hours after | Maximize muscle protein synthesis | 30–50g protein, 40–80g carbs | Whey shake + fruit, or meal |
| Pre-sleep | 30–60 min before bed | Sustain overnight MPS | 30–40g slow-digesting protein | Casein or Greek yogurt |
Daily Protein Distribution
Research shows that distributing protein evenly across 4–5 meals maximizes muscle protein synthesis better than consuming most protein in 1–2 large meals. Each meal should contain the leucine threshold of approximately 2.5–3 g leucine, which corresponds to roughly 25–40 g of high-quality protein per meal.
| Daily Protein Target | Optimal Distribution | Meals | Protein per Meal | Leucine per Meal |
|---|---|---|---|---|
| 140 g | 35 g × 4 meals | Breakfast, lunch, dinner, snack | 35 g each | ~2.5–3.0 g |
| 180 g | 36 g × 5 meals | 4 meals + post-workout shake | 36 g each | ~2.8–3.2 g |
| 200 g | 40 g × 5 meals | 4 meals + 1 shake | 40 g each | ~3.0–3.5 g |
| 240 g | 40 g × 6 meals | 4 meals + 2 shakes/snacks | 40 g each | ~3.0–3.5 g |
Recovery and Sleep: The Overlooked Growth Factors
Training provides the stimulus for muscle growth, but actual muscle building happens during recovery—particularly during sleep. No amount of perfect nutrition can compensate for inadequate recovery. Here is why sleep and recovery are essential components of any muscle-gain protocol:
Sleep and Muscle Growth
- Growth hormone release: Up to 75% of daily growth hormone is released during deep sleep (stages 3 and 4)
- Testosterone production: Sleep deprivation can reduce testosterone by 10–15% in just one week
- Protein synthesis: Muscle protein synthesis continues during sleep, especially with pre-bed protein intake
- Cortisol management: Poor sleep elevates cortisol, a catabolic hormone that opposes muscle growth
- Insulin sensitivity: Just one night of poor sleep can reduce insulin sensitivity by 20–30%
Sleep Recommendations for Muscle Gain
| Factor | Recommendation | Impact on Muscle Gain |
|---|---|---|
| Sleep duration | 7–9 hours per night | Critical for hormonal optimization and recovery |
| Sleep consistency | Same bedtime/wake time (±30 min) | Supports circadian rhythm and hormone release |
| Pre-bed nutrition | 30–40g casein 30–60 min before bed | Sustains muscle protein synthesis overnight |
| Room temperature | 65–68°F (18–20°C) | Optimal for deep sleep stages |
| Light exposure | Avoid screens 1 hour before bed | Blue light suppresses melatonin production |
| Caffeine cutoff | No caffeine after 2 PM | Caffeine has 5–6 hour half-life; affects sleep quality |
Visual: Sleep Duration and Muscle Recovery
Estimated recovery capacity by nightly sleep duration
Adjusting Macros When Progress Stalls
Even with optimal nutrition and training, progress eventually slows. Here is a systematic approach to adjusting your muscle-gain macros when you hit a plateau:
Plateau Troubleshooting Guide
| Symptom | Duration | Likely Cause | Macro Adjustment | Other Actions |
|---|---|---|---|---|
| Weight gain stalled | 2+ weeks | Surplus too small (metabolism adapted) | Add 150–200 cal from carbs | Track food more accurately |
| Strength gains stalled | 2–3 weeks | Insufficient recovery or calories | Add 100–150 cal from carbs | Consider deload week |
| Gaining weight but not strength | 4+ weeks | Surplus too large (mostly fat gain) | Reduce by 200 cal from carbs | Reassess training program |
| Fatigue during workouts | Consistent | Insufficient carbs pre-training | Add 25–50g carbs to pre-workout meal | Check sleep quality |
| Joint pain or connective tissue issues | Ongoing | Fat too low or recovery deficit | Increase fat to 25%+ of calories | Add omega-3s, consider collagen |
| Mood/motivation decline | 2+ weeks | Diet fatigue or deficit (not surplus) | Verify you're actually in surplus | Take 1-week diet break at maintenance |
Progressive Calorie Increases During Extended Bulks
As you gain muscle mass, your TDEE increases. A 180 lb person has higher caloric needs than a 170 lb person. During extended bulking phases, you may need to periodically increase calories to maintain the same rate of progress:
| Starting Weight | Initial Bulk Calories | After 5 lb Gain | After 10 lb Gain | After 15 lb Gain |
|---|---|---|---|---|
| 150 lbs | 2,600 | 2,700 | 2,800 | 2,900 |
| 160 lbs | 2,750 | 2,850 | 2,950 | 3,050 |
| 170 lbs | 2,900 | 3,000 | 3,100 | 3,200 |
| 180 lbs | 3,050 | 3,150 | 3,250 | 3,350 |
| 190 lbs | 3,200 | 3,300 | 3,400 | 3,500 |
Approximate calorie increases needed to maintain surplus as body weight rises (moderately active individuals)
FAQ
A surplus of 250 to 500 calories above your TDEE is ideal. Beginners can use 300–500, while advanced lifters should stick to 200–300. Surpluses larger than 500 calories mostly add body fat rather than muscle.
Research shows 0.7 to 1.0 grams per pound of body weight is sufficient for maximizing muscle protein synthesis. A practical target is 0.8 grams per pound. Going above 1.0 gram per pound provides no additional muscle-building benefit for most people.
Carbohydrates should make up the larger portion. Carbs are the primary fuel for resistance training, they replenish glycogen, and they stimulate insulin to shuttle nutrients into muscle cells. A good starting ratio is 30% protein, 45% carbs, 25% fat.
Beginners can gain about 1.5–2 pounds of muscle per month in their first year. Intermediate lifters gain 0.5–1 pound per month, and advanced lifters may only gain 0.25–0.5 pounds per month. Women generally build at roughly half these rates.
Some fat gain during a bulk is nearly unavoidable. Minimize it by keeping your surplus moderate (200–300 calories), prioritizing protein, and monitoring your weight gain rate. If you are gaining more than 2–3 pounds per month, reduce your surplus.
Keep protein the same every day since muscle repair happens during rest. You can slightly reduce carbs by 25–50 grams on rest days and shift those calories to fat, but total calories should remain close to your target. Large daily swings make tracking harder without meaningful benefit.
Progressive overload is the single most important training principle for hypertrophy. Your body adapts to repeated stimuli, so you must gradually increase training stress—through heavier loads, more reps, additional sets, or shorter rest periods. Without progressive overload, even a perfect diet will not produce meaningful muscle growth.
Yes. Creatine monohydrate is the most evidence-backed supplement for muscle gain. It increases phosphocreatine stores, allowing you to perform more work during high-intensity sets. Meta-analyses show creatine supplementation combined with resistance training adds 1–2 kg of lean body mass compared to training alone. The dose is 3–5 grams per day; no loading phase is necessary.
Hypertrophy occurs across a wide rep range (6–30 reps) as long as sets are taken close to failure. The 8–12 rep range is effective but not uniquely superior. Training across multiple rep ranges in the same program is optimal, as it combines mechanical tension and metabolic stress—the two primary drivers of muscle growth.
If your body fat is above 20% (men) or 30% (women), start with a cut. If you are lean but undermuscled, begin with a lean bulk. Beginners who are relatively lean have the unique ability to build muscle while losing fat (body recomposition) during their first several months of training.
A productive bulk typically lasts 3–6 months. Shorter bulks do not allow enough time for meaningful muscle gain, while extended bulks beyond 6 months often lead to excessive fat. End your bulk at roughly 15–17% body fat (men) or 25–27% (women), then transition to a cutting phase.
The anabolic window is the period after training when muscle protein synthesis is elevated. Modern research shows it lasts 24-48 hours, not just 30 minutes. Total daily protein matters more than timing, but eating protein within 2-3 hours of training is reasonable, especially if you trained fasted.
Track strength progress, body measurements, and photos. If compound lifts are increasing, arms/chest measurements grow, and waist stays stable, you are gaining muscle. Weight gain of 0.5-1 lb/week with strength gains is positive. If waist grows faster than other areas, reduce your surplus.
Body recomposition is possible for beginners (first 6-12 months), those returning after a break, individuals with high body fat, and PED users. For most trained individuals, a calorie surplus produces significantly better muscle gain results.
Aim for 0.5-1 ounce per pound of body weight daily, plus extra around training. For 180 lbs, that is 90-180 ounces (3-5 liters). Hydration supports protein synthesis and workout performance. Creatine users may need slightly more water.
Research and References
- Morton RW et al. -- "A systematic review of protein supplements and resistance training" (British Journal of Sports Medicine, 2018)
- ISSN Position Stand: Diets and Body Composition (JISSN, 2017)
- Phillips SM -- "Dietary protein for muscle hypertrophy" (Nestle Nutrition Workshop Series, 2011)
- ISSN Position Stand: Nutrient Timing (JISSN, 2017)
- Schoenfeld BJ et al. -- "Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training" (JSCR, 2017)
- Examine.com -- Creatine Research Summary
- American College of Sports Medicine -- Resistance Training Guidelines
- Whittaker J, Wu K -- "Low-fat diets and testosterone in men" (J Steroid Biochem Mol Biol, 2021)