Muscle Building Nutrition Tips

Written by Jason Ferruggia Topics: Nutrition

The late “Iron Guru,” Vince Gironda once said that 80% of building muscle is nutrition. While I don’t agree with that exact percentage, I will say that what you eat is just as important as how you train, if not more so, when you are trying to gain muscle.

Many skinny guys often complain that they can’t eat enough or that they aren’t hungry. Other skinny guys come to the gym and tell me that they are eating a ton and wonder why they can’t gain weight.

When we sit down and add it up it turns out that they are only eating slightly more than 2300 calories a day. And that just aint gonna cut it.

Here three quick muscle building nutrition tips that will help you get down more calories, easily and quickly:

1) Eat foods that digest rapidly and cause very little gas or bloating. In other words limit your intake of vegetables and other fibrous foods for a short time while in a mass gain phase.

2) Eat a lot of white rice and other high glycemic index carbs. You know how you are hungry an hour after eating Chinese food? That’s from the white rice. And that’s a good thing when you are trying to eat more. White rice is absorbed rapidly and actually makes you hungry. So load up on it often.

3) Have a tablespoon or two of olive oil at every meal. A tablespoon of olive oil is 120 calories. If you have ten per day you quickly add an extra 1200 calories to your diet. Start slowly with a teaspoon per meal and work your way up.

4) Always carry raw, organic nuts with you. These are calorie dense, easy to consume rapidly and usually digest without issue.


Leave a Reply

8 Responses to Muscle Building Nutrition Tips

  1. Mina Morcos April 9, 2009 at 4:54 pm #

    Hi Mr. Jason Ferruggia
    My name is Mina Morcos and im only 15 years old and i read ur secrets to get muscles ( but my fathers is a cheap person and wont buy ur book and in ur article u said that “Growing up, I was always the weakest, skinniest kid around. I constantly got made fun of and bullied by the bigger kids, was always picked last in gym class” umm i am the same way and im always the weak one i cant inpress the girl i like and im skinny and worst of all my friends well so called “friends” keep calling me worth less because im weak and not very fit for sports and that keeps me down it makes me wana use steriods but i dont becuse im aginst drugs and seriously aginist steriods. Can u plz help me out with a stratagy or sumthing thats all i ask, ima about to turn 16 in 2 months and all i want for my birthday is to be fit and confedante about my life. ive been trying to play sports but im no good and i cant get accepted. 2 weeks ago i had a fight with a student in my class becuz i was skinny weak and useless and he and other students jumped me(kicked my ass). Now iM SEEKING HELP

    • theman May 20, 2011 at 7:12 am #

      hey man do some pushup should help u alot.

  2. Bill K April 9, 2009 at 9:13 pm #

    Good info…that white rice thing makes total sense…same when i’ve eaten indian food…hungry again shortly afterr lol.
    What’s the risk of gaining too much fat though from eating all those high glycemic carbs?
    I know you eat a plant based diet and have put on a bunch of weight that you lost…have you cut back on the fibrous veggie foods and are you eating lots of white rice and the like?

  3. Nick Andrade June 8, 2009 at 4:55 am #

    Great tips for getting extra calories down the easy way. If you wan to build serious muscle, then you’d better get into the habit of eating big! There is simply no way for your body to build muscle mass without the right combination’s of muscle building foods throughout the day.

  4. jasonferruggia July 10, 2009 at 7:29 pm #

    Unfortunately I can’t grant everyone’s request for free info. Good luck with everything

  5. jasonferruggia July 10, 2009 at 7:29 pm #

    There is definitely a risk of getting fat with all the high GI carbs. Only you know for sure if you can tolerate them

  6. jasonferruggia July 10, 2009 at 7:30 pm #

    You are 100% right.

  7. Lee January 15, 2011 at 12:53 pm #

    Hi Jason,

    First of all thank you for everything … I recently purchased your Minimalist Training program which granted me an enthusiasm for training, a sense of possibility, and answered questions that I have struggled with for many years.
    I am 58 and have discovered that the desire for increased mass and strength seems to be a life sentence, and since I always seek to understand new ways of adding to my experience, I wondered if you would consider commenting on the newly emerging “feast and famine” program available to manipulate the bodies hormone response… thank you once again for who you are and all that you do.