In order to gain muscle, you need high protein and enough carbohydrates. Even if you eat a low-fat and low-sugar diet, when you gain muscle, it is only enough to just exceed the calories consumed by your body. If you eat 3000 calories a day, but you eat 5000 calories a day with low fat and sugar, as a result, you not only gain muscle, but also gain fat.

Caloric intake formula:

Body weight (lbs) _ _ x 1 1 = _ _ Basic caloric requirement

This formula can be used to calculate the energy consumed when not eating or exercising. It reveals the basic heat demand-that is, the heat needed for individual survival.

The percentages in the table below are all averages, and each person's specific data may be higher or lower than these data.

Basic calorie demand _ _+metabolic rate _ _ = total calories needed to maintain the status quo.

That is, you don't want to gain muscle or lose fat. The total heat required to maintain the status quo is _+300-500 = _ _ the heat required for muscle growth.

To exercise muscles, increase the intake of 300-500 kilocalories every day.

The maximum muscle weight that can be increased in a year is about 3.5kg to 8kg.

The diet that really contributes to muscle growth is to maintain a balanced diet, eat a few meals (once every 3-4 hours) and take in excellent protein sources, such as whole grains, beans, lean meat, fish, eggs and low-fat dairy products.