You will need
  • Food and nutrition Handbook, pen, notebook or a text editor on the computer, calculator, kitchen scales.
The first thing you need to know how many calories per day you should consume to gain muscle mass. To do this, multiply your weight by 40, the resulting figure will be the necessary amount of calories consumed. That is, if the body weight is 70 kg, then multiplying it by 40, you will receive 2,800 calories. Now, knowing the necessary caloric intake, we can calculate how much you need to consume proteins, fats and carbohydrates. About 25-30% of the calories should be protein, 55-60% carbs and 15-20% fats. For example, consider the following ratio: 25/55/20. At this ratio we get that protein, carbohydrates and fats will have 700, 1540, and 560 kcal. Knowing that 1G of protein and carbohydrates is 4 kcal and 1G fat is 9 kcal, we will continue our calculation:

700 : 4 = 175g of protein;
1540 : 4 = 385г carbohydrates;
560 : 9 = 62g fat.
So it's time to pick up necessary food and their number. You may first think that this is a complicated process, but actually it is not. Whatever it takes at this stage is the nutritional guide, kitchen scales (you can do without them, as almost all the products in the stores are sold by weight) and a notebook with pen for notes. In order to switch to the required diet was easy and did not bring discomfort, it is best done gradually, for example, in a week or two. Select a few days during which you write down everything you eat, and closer to a dream, calculate calorie content of food and absorption of proteins, fats and carbohydrates by the scheme, which was described above. This simple task will help you understand what changes you should make to the diet.
It is worth remembering that not all proteins and carbohydrates are the same. Breakfast and dinner is better to choose foods that will provide nutrients for a long time. Source of carbohydrates are cereals and flour products, and proteins - meat, cheese, and poultry. After a workout to quickly replenish the body's energy resources it is better to choose the so-called fast carbs and easily digestible proteins. Source first will be all kinds of sweets and fruits, and the second fish, eggs and milk.
It is also worth remembering that in the period set mass you need to drink sufficient water (not less than two liters per day). Completely avoid the use of alcohol, which brings water from cells, making them weak, which reduces the volume and strength of muscles.