Eating to gain muscle

Protein, calories and real meals: how much you need, where it comes from and how to eat more without forcing down junk.

1. 1 of 12 · 8 min readFor naturally slim beginnersA training and eating approach for naturally slim beginners who struggle to gain muscle.
2. 2 of 12 · 7 min readGaining weightThe basics of gaining weight healthily without overcomplicating your food.
3. 3 of 12 · 7 min readCalorie surplusHow big a surplus should be and how to adjust it as you train.
4. 4 of 12 · 6 min readProtein targetA clear daily protein target and how to hit it from everyday food.
5. 5 of 12 · 7 min readHigh-calorie foodsNutrient-dense foods that add calories without needing bigger meals.
6. 6 of 12 · 6 min readSmall appetitePractical ways to eat more without forcing huge, uncomfortable meals.
7. 7 of 12 · 7 min readBulking basicsWhat bulking means, and how to gain muscle without piling on unwanted fat.
8. 8 of 12 · 7 min readBulk styles comparedThe difference between a lean bulk and a dirty bulk, and which is the better fit for you.
9. 9 of 12 · 6 min readBudget food ideasAffordable UK supermarket foods that make hitting your protein target easier.
10. 10 of 12 · 5 min readProtein calculatorPut your bodyweight in and get your daily protein target in grams.
11. 11 of 12 · 6 min readCalorie calculatorEstimate your maintenance calories and the surplus that builds muscle.
12. 12 of 12 · 6 min readWhat to eat before a workoutWhat to eat, how long beforehand, and what to do when you train first thing.