Bodybuilding Diet for Mass – What Foods for Maximum Gains?

Bodybuilding diet for mass

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For a wide range of individuals, the one real problem related to weight is how they can lose it.

This means the ones who actually want to gain it don’t always get the sympathy they deserve from people. Instead, they’ll explain how you’re trying to ruin everything by trying to gain weight and how lucky you are to weigh less in the first place.

If you’ve come here after having gone through the same conversations with the people you know, you must be really pissed at this point.

Not to sound like a bully or anything, but it really does suck to be skinny, primarily since you get not much out of sports due to it, which is the whole point of a decent social life in college and high school.

And not to forget, the attention from all the ladies; we all know how the chiselled out guys are always getting it.

When it all comes down to it, it’s obvious that you can’t gain any mass without food. Therefore, a strong diet is integral for your muscle gaining regime (our bulking guide is our go-to article for nutrition).

Now, how would you describe a strong diet? Well, it should be one that has a lot of high quality protein as its central point to begin with.

If you are killing yourself at the gym, you need that protein to repair your muscles and promote more growth.

Here’s a simple formula, if you train with weights, then you are supposed to eat 1.5 grams of protein for every pound of bodyweight, and that’s a minimum.

This roughly means that a guy weighing 150 pounds should aim at consuming some 225 grams of protein on a daily basis.

But for a skinny guy, the equation gets more complex. You see, your body has no muscle, and whatever mass it is trying to build will be burnt off due to the work you put in the gym.

For this, you are supposed to consume at least 6 high quality protein meals on a daily basis, or even more if you’re capable.

So what are high quality protein foods anyway? These, and much more essential foods for your muscle-gaining diet are all mentioned below. Let’s have a look!

Foods with High Quality Protein

Foods with High Quality Protein

Below you will find a list of foods high in protein that you should be eating daily to increase your muscle mass:

  • Casein
  • Chicken breasts
  • Egg Protein Powder
  • Egg whites
  • Eggs
  • Fish (salmon, tuna)
  • Lean Beef
  • Milk*
  • Protein bars
  • Turkey Breasts
  • Whey protein

* You heard it right. Milk, for the skinny ones, is a wonder food as it adds quality weight to your body.

Foods with High Carbs

Foods with High Carbs

Carbs are essential for energy, so the following should also be consumed regularly so that you do not suffer and drops in energy while working out:

  • Beans
  • Bread
  • Cream of Wheat, Oatmeal, Cream of Rice
  • Green Leafy Vegetables
  • Pasta
  • Potatoes
  • Rice
  • Yams, Sweet Potatoes
  • Healthy Fats
  • Avocados
  • Coconut Oil
  • Flaxseed oil
  • Olive oil
  • Safflower oil
  • Sunflower oil
  • Walnuts

Super Foods for Muscle Gains

Super Foods for Muscle Gains

Here is a list of 3 Super Foods and why they are perfect for your muscle building goal.


If you are looking for a cut in your body mass and an increase in your overall muscle ratio, oats are the real deal.

Oats are scientifically known to cut back on the levels of cholesterol in the body and give you low-GI carbs for energy which are perfect for you to try post workout.


This is definitely one of the most alkaline foods on the list and it is important for a variety of reasons.

The most important one is its ability to prevent muscle and bone loss. Weight loss techniques to shed those extra pounds can sometimes take a toll on the muscle mass. Spinach though, ensures the sanctity of the latter.


The list above features the name lean beef. Lean beef though in theory is easy to recommend but practically speaking, it is hard to find. Turkey however, is one of the best non saturated fats.

Even the leanest of beefs has around 4.5 g of saturated fats, while white turkey has 0 g of that. Eat a turkey with spinach and quinoa and you are in for one hell of a health bonanza.

A Sample Diet for Mass

Diet for Mass

Below you will find a sample diet that you may want to try to encourage muscle growth and strength gains:

Meal 1

Carbs: 23 grams, Fat: 23 grams, Protein: 120 grams, Calories: 684

3 and a half cups of Cottage Cheese (low-fat)
. 1 scoop of Whey Protein Powder

Meal 2

Carbs: 56 grams, Fat: 11 grams, Protein: 24 grams, Calories: 405

1 and a quarter cups, 2% Milk. 
2 ounces, cooked beans (dried). 
1 Breakfast Bar. A cup of Cooked Spinach

Meal 3

Carbs: 3 grams, Fat: 4 grams, Protein: 44 grams, Calories: 216

Whey Protein Powder (Single scoop)
. Lean baked ham (3 ounces). 
Mozzarella cheese, fat free (3/4 ounce)
1 and a half cups, low calorie gelatine

Meal 4

Carbs: 67 grams, Fat: 18 grams, Protein: 44 grams, Calories: 595

Low fat sausage (6 ounces)
. 1 and a quarter cups of 1% Milk. Chopped and Cooked Asparagus (2 cups). 
Frozen yogurt, soft-serve, vanilla (single cup)

Meal 5

Carbs: 5 grams, Fat: 19 grams, Protein: 108 grams, Calories: 627

Whey Protein Powder (Single scoop)
7 and a half ounces of Beef, roasted. 
Five whole eggs (Poached, boiled, or scrambled)
Half ounce, dry roasted peanuts

Meal 6

Carbs: 68 grams, Fat: 13 grams, Protein: 30 grams, Calories: 534

Skim milk (2 cups)
1 and a half plain Waffles. 
1 ounce, turkey sausage


Protein – 426 Grams
Carbs – 210 Grams
Fat – 96 Grams
3061 Calories


Pay close attention to this diet plan, as it has all the right amount of foods you need to grow.

If you are skinny, and you don’t follow a proper nutrition program, then you can kiss your chances of gaining mass goodbye!

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Hi, my name is Jonathan, a fitness blogger and bodybuilding enthusiast and I am the founder of Skinny2Fit. I want to provide you with easy access to good advice that is both simple and to the point. Helping you gain muscle mass and strength!


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