All articles about muscle gain.
Learn how to track macros step by step. Calculate your targets, weigh your food, use tracking apps, and hit your protein, carbs, and fat goals every day — whether your goal is muscle gain or weight loss.
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How long does it take to build noticeable muscle? Beginners see changes in 8-12 weeks. Realistic gain rates: 1-2 lbs per month for beginners, 0.5-1 lb for intermediates.
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What should you eat before a workout for maximum energy and performance? The ideal pre-workout meal: moderate carbs, moderate protein, low fat, 1.5–2 hours before training.
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Science-backed guide to gym nutrition for muscle gain. Learn exactly how many calories, how much protein, and what to eat before and after workouts to build muscle effectively.
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