How to Gain Muscle Mass on a Diet

Gaining weight does not necessarily mean having to consume vast quantities of foods that are loaded with fat and can eventually lead to obesity. Consume foods that are rich in muscle-building nutrients to gain healthy, lean weight. By changing when and how often you eat each day, you can control how your body metabolizes food, which will enhance your body's ability to build muscle.

Instructions

• 1

  Write down any and all foods that you consume over a two-week period. Since your goal is to increase your caloric intake, you need to know how many calories you are initially consuming.

• 2

  After calculating the average number of calories you consume daily, add 300 to 500 calories to the daily amount. Pay special attention to food labels to determine the number of calories each item contains.

• 3

  Add high-protein foods to your diet that will help you gain muscle mass (see Resources).

• 4

  Eat six smaller meals a day, instead of three larger ones, to help your body build muscle tissue and eliminate fat.

• 5

  To maintain proper nutrition, eat immediately upon waking up in the morning. Your body has been depleted of food for eight hours or so, which can lead to the breakdown of muscle tissue.