Nutrition Basics for Building Muscle
You can't out-train a bad diet. Here's a simple, no-nonsense guide to eating for strength and muscle gain.
Training is the stimulus; food is the raw material. If you’re showing up to the gym consistently but not seeing results, your diet is almost certainly the bottleneck.
Protein is non-negotiable
Aim for 0.7–1 gram of protein per pound of body weight per day. Spread it across 3–4 meals. Good sources: chicken breast, ground turkey, eggs, Greek yogurt, cottage cheese, beans, and lentils.
Don’t fear carbs
Carbohydrates fuel your workouts. Rice, potatoes, oats, fruit, and whole-grain bread are all solid choices. If you’re training hard, you need them.
Eat enough total calories
You can’t build muscle in a deficit. If the scale isn’t moving and you’re not getting stronger, you probably need to eat more — not less.
Keep it simple
You don’t need meal prep containers color-coded by macro. A plate that’s roughly one-third protein, one-third carbs, and one-third vegetables at each meal will get you 80% of the way there.
Hydrate
Drink water. A lot of it. Performance drops measurably at even mild dehydration. Carry a bottle and finish it twice before lunch.
Need a plan that fits your goals? Talk to a coach about nutrition guidance included with personal training.
Questions for Ironclad Fitness?
Get in touch