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A systematic approach to adding muscle size and strength are outlined, along with the most common pitfalls highlighted to avoid.

Gaining muscle in the arena of male fitness is the most often asked q…
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this is a great article specialy for people who need guidence in nutrition and dieting..
This also great to read and print before you go food shopping !!!

i thought that the article was very helpful. One thing that stood out to me was how having fat in ones diet can actually help to build muscle. For myself I like to keep my fat intake a a minimum. I think the list of foods and meals is also helpful for eating ideas to help one keep eatting clean. I think im going to start eating more canned tuna its a easy meal that I can eat during the day with a busy schedual.

In order to gain muscle you need to add more calories into your diet. 
 
1 gram of fat equals 9 calories were 1 grams of carbs or protein equals 4 calories.   
 
Adding nuts, nut butters, avocados, salmon, and healthy oils such as olive, flax, fish, or coconut oil (just to name a few) are easy alternatives to get your calories up without making you feel super full.  Healthy fats have many other heath benefits depending on your goal and how you incorporate them into your macros…
 

ive heard that before< what I like top do for myself is I like to make sure that i take in at least as many grams of protiein if not more of my body weight per day. Iv eunderstood that in order to gain wait on emust consume at least there body weight in grams of protein per day in order to sustain musle or acually gain muscle.

great article! I especially liked the food lists you provided. personally i read your article because i am trying to LOSE muscle and wanted to see the view on the opposition to help me out.. i have dropped my protein intake, dropped lifting to cardio like reps fewer days a week, increased cardio and rest periods, and decreased overall calories.. what do you think?