Creating a diet chart for muscle gain is as important as the workout itself, especially for
skinny individuals (ectomorphs) who need to consume a caloric surplus to build mass. The
key is to eat nutrient-dense, calorie-rich foods while prioritizing protein to support muscle
repair and growth.
Here is a sample diet chart for a full day, along with the principles behind it. Remember,
these are general guidelines, and you should adjust portion sizes based on your individual
calorie and macronutrient needs.
Key Principles for a Muscle Gain Diet
Caloric Surplus: To gain weight and muscle, you must consistently eat more calories than
your body burns. A good starting point is to add 300-500 calories to your daily maintenance
level.
High Protein Intake: Protein is the building block of muscle. Aim for 1.6 to 2.2 grams of
protein per kilogram of body weight (or about 0.7 to 1 gram per pound). Distribute your
protein intake throughout the day to ensure a constant supply of amino acids for muscle
synthesis.
Complex Carbohydrates: Carbohydrates are your body's primary source of energy. They
fuel your workouts and help replenish glycogen stores in your muscles. Focus on complex
carbs like brown rice, oats, sweet potatoes, and whole-grain bread.
Healthy Fats: Fats are essential for hormone production, joint health, and overall well-being.
Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil.
Consistent Meals: Don't skip meals. Eating 5-6 smaller meals or 3 large meals with 2-3
snacks throughout the day can help you meet your calorie and nutrient goals without feeling
overly full.
Sample Daily Diet Chart
Meal 1 (Breakfast)
Option A: 4-5 whole eggs scrambled with spinach and mushrooms, served with 2 slices of
whole-grain toast and a side of sliced avocado.
Option B: A large bowl of oatmeal (1 cup dry oats) cooked with milk, topped with a scoop
of whey protein, a handful of mixed berries, and 2 tablespoons of almonds or peanut butter.
Meal 2 (Mid-Morning Snack)
Option A: Greek yogurt (1 cup) mixed with a handful of nuts and a piece of fruit like an
apple or banana.
Option B: Protein shake (whey or casein) mixed with milk, a scoop of peanut butter, and a
banana.
Meal 3 (Lunch)
Option A: Grilled chicken breast (6-8 oz) with a large serving of brown rice (1 cup cooked)
and a side of roasted vegetables (broccoli, bell peppers).
Option B: Lentil or chickpea curry with 2-3 whole-wheat chapatis or a large bowl of quinoa.
Meal 4 (Pre-Workout Snack)
Option A: A piece of fruit (banana or orange) and a handful of nuts.
Option B: Rice cakes topped with peanut butter and a drizzle of honey.
Meal 5 (Post-Workout)
This is a critical meal for muscle repair.
Protein Shake: Mix one scoop of fast-absorbing whey protein powder with water or milk.
This gets protein to your muscles quickly.
Carbohydrates: Pair your shake with a source of fast-digesting carbs like a banana, a rice
cake, or a simple carbohydrate blend.
Meal 6 (Dinner)
Option A: Baked salmon (6-8 oz) with a medium-sized sweet potato and a side of green
beans or asparagus.
Option B: Lean beef stir-fry with a variety of vegetables (broccoli, carrots, onions) and a
side of brown rice.
Meal 7 (Before Bed)
A slow-digesting protein source is ideal for overnight muscle repair.
Option A: Cottage cheese (1 cup) with a few almonds.
Option B: Casein protein shake mixed with milk.
Important Considerations
Hydration: Drink plenty of water throughout the day. Dehydration can hinder your
performance and muscle growth.
Tracking: Consider using a food tracking app for a few weeks to get a sense of your calorie
and macronutrient intake. This can help you ensure you are in a consistent surplus.
Listen to Your Body: If you feel too full, adjust your portions or spread your meals further
apart. If you're not gaining weight, you may need to increase your calorie intake.
Individualization: This chart is a template. Feel free to swap out food items based on your
preferences and what is available and affordable for you. The key is to maintain a balance of
protein, carbs, and healthy fats while in a caloric surplus.
