Target: approx. 3,000 calories, 300 g carbs, 225 g protein, 100 g fat
Forging new muscle requires a menu that is high in both carbs and calories.
But remember, going on a muscle-building diet is not an excuse for eating
everything in sight. Instead, you'll eat just enough high-quality,
nutrient-dense carbs when your body needs them most—around your workouts.
Note that the plan here is for a guy who trains in the afternoon. If your
sessions are in the morning, simply rearrange it so you're eating the starchy
meals before and right after your workout and then avoid starchy carbs later
in the day.
