The muscle formula is simple to state and hard to execute: a slight calorie surplus + enough protein + progressive strength training + time. Remove any of the four and progress stops.
The best foods to gain muscle
| Function | Foods | Why |
|---|---|---|
| Protein | Chicken, lean beef, eggs, fish, dairy, legumes, tofu | Muscle building material |
| Energy (carbs) | Rice, oats, potato, wholemeal bread, fruit | Fuel to train and recover |
| Good fats | Olive oil, nuts, avocado | Hormones and dense calories |
| Micronutrients | Colourful vegetables and fruit | Recovery and overall health |
How much to eat: the surplus
Calculate your maintenance (TDEE) and add 200-300 kcal. That is enough to provide material without gaining too much fat. Muscle is built at a limited rate: no matter how much you eat, it does not speed up beyond a point; the excess is only stored as fat.
- Maintenance + 200-300 kcal to start
- Weight target: +0.25-0.5 kg per week
- If you go up faster for 2-3 weeks in a row, trim the surplus
- If you do not gain anything in 2-3 weeks, add 150 kcal
Renzy calculates your surplus and your protein target, and when you photograph your meals it tells you whether you hit the day s calories and protein to build muscle.
Scan your food with a photo. Calories, macros and micronutrients in 3 seconds.
A day of meals to gain muscle
- Breakfast: oats with milk, banana, peanut butter and a scoop of protein
- Lunch: rice + chicken breast + vegetables + olive oil
- Pre/post workout: Greek yoghurt with fruit or a shake + toast
- Dinner: salmon or lean beef + potato + salad
- Snack: cottage cheese or a handful of nuts
Gaining muscle is a game of consistency and data. Log your meals with Renzy to secure your surplus and your protein day after day, and let progressive training do the rest.
Renzy calculates all of this for you
Scan your food with a photo. Calories, macros and micronutrients in 3 seconds.
