How to Gain Muscle but Not Fat; 5 Super Tips to get you Big


It is no secret that in order to put on weight we will need to eat more, right?

However, when it comes to putting on size, we need to know how to gain muscle but not fat.  That is what i’m going to teach you in this article and what this site is primarily about.

Are Junk Foods Good for Bulking?

Simple Answer, yes – in all the wrong ways!

There is such an abundance of information and misinformation out there, when it comes to gaining muscle mass, that unless you’re taking steroids your only result is likely to be some added muscle coated with a 1/2 inch or more of fat.  Not to mention a double chin and ‘love handles’.

It is quite a miserable occurrence when guys use the excuse of ‘Bulking’ to gorge on junk foods.  Eating-Junk-FoodI trained for a while with a guy who was somewhat like that.  We would finish our grueling gym session and he’d head off to KFC (which happened to be right over the road from the gym!) for a couple burgers, couple of large fries and wash it down with a Pepsi or two.

So…how to gain muscle but not fat?

Simple…eat more but eat clean!


Combined, of course, with a proper mass building workout, and sufficient rest, and you will grow quality muscle size.

Let’s look at 5 points to remember in our pursuit of gaining muscle without the unwanted addition of fat.

5 Super Tips:

  1. Double Size it: Just as with weight loss diets advising you to cut down your portion size by using a smaller plate, with your goal to gain muscle mass – use a bigger plate.  That way you can increase the portion size of your initial serving without having to go back for seconds.
  2. Time-Keeping:  It is really important to make sure you do not miss any of your meals.  You need to supply your growing musculature with protein and nutrients at least every 2 hours.  If this requires that you set a timer with an alarm/beeper then do this.
  3. Record Keeping: The importance of this can not be overstated.  Just as with keeping a workout log, how can you effectively monitor your progress without keeping record?  Now, I know it’s a bit monotonous to track every calorie you consume, however, do your best.  After a while of doing this it becomes much easier, as you build your knowledge base of foods and portion sizes relative to calories.
  4. Post Workout Window: Have your post workout shake – loaded with a quality protein powder and carbohydrates – within the first 15 minutes upon completing your workout.  Then about 45 minutes to 1 hour later consume a good sized clean meal.  It is really, really important to take advantage of this post workout opportunity.   At the completion of your muscle mass workout, your muscles are more than primed to suck up a good amount of protein and quality carbohydrates.  Don’t wimp out here or think ‘I’ll just go do this or that, then drive home and have a feed’.  That will NOT give you muscle mass.
  5. Don’t ditch the Cardio: Because your aim here is to gain muscle mass, you do not want to be overtly cardio conscious.  However, to help ensure you don’t start becoming podgy, you should incorporate a little cardio into your workout schedule.  I would suggest a light cardio session (20 – 30mins) at least twice per week.

There you have it, now that doesn’t look so hard does it?

Click Here for access to the Best Nutrition and Workout Program on the internet.



It’s a Lifestyle Choice:

Just remember, health and nutrition are a Lifestyle.  You do not need to jeopardize either in order to gain quality muscle mass.


Do not make the mistake of distressing your body with inappropriate calories.

Ten years down the road you will be grateful for heeding this advice.

Another big mistake that so many individuals fall into is adhering exactly to what they hear or read.  What do I mean by this?

Okay, if a dietary plan is written in a book or magazine, that is all well and good. However, everyone is different and hence have different requirements.

You, the Individual:

It’s great to get a guideline, then go off and make the necessary adjustments to suit your individual needs.

How do you do this?

Well, as an example, if you weigh 100kg (220lb), and you are wanting to gain muscle mass, you might initially incorporate a nutrition plan of consuming 4,460 calories per day.

Now, if you find after a few weeks you are gaining some unwanted ‘soft edges’ then you can decrease your caloric intake by say 200 calories and see how that goes.  Vice-versa if you don’t appear to be gaining quality mass then increase your calories by 200.

When you find what works right for you, then stick with it.

It also depends on your starting point, if you initially have more muscle than fat then, remembering that muscle burns more, you will most likely continue to gain quality muscle mass with less fat concerns.

If, on the other hand, you are starting out with a degree of extra cushioning, then you will need to be more conscious of keeping your gains under control and possibly looking at ways to raise your metabolism for extended periods.

It’s all about how your body works; your metabolism, the way you respond to certain foods, what workouts best suit your type of development and your individual rest requirements.

I aim to assist you with all the information and tools to help you achieve your muscle building goals.  However, it takes determination and motivation and above all, you must be true to yourself.

I shall be covering Nutrition Planning in more detail in upcoming articles.  Also Mass Gain Workouts and Supplement Reviews.

So, remember to Bookmark this site or ‘Add to Favorites’.

I hope you have found this article helpful in your quest of how to gain muscle but not fat.  If you have any questions, or relevant information you wish to share, please leave a comment in the box below or send me an email.

Click Here to read my post: Muscle Training Diet Plan – How to Eat to Grow


Train Hard, Train Well, Train Safe –

Blessings Be,







Rich Far

Founder of ‘Bodybuilding for Mass’



Thank you for reading;

How to Gain Muscle but Not Fat; 5 Super Tips to get you Big 



Comments (8)

  1. Kristina

    Nutrition is so important! It amazing to me that to many people giving up something if they get enough money is easy but when it comes to giving up bad food for the sake of health they don’t think it’s worth it.

    Keep up the good work!

    Namaste, Kristina

    1. Rich Far

      Thanks Kristina – Yeah, I know what you mean. However, I do get it on a certain level because on the whole, we are so conditioned to the western diet and quite literally junk food is yummy (or so most think) and convenient. Also, with the marketing behind it and so many indulging in it…it is always there!
      Over the past decade or so Healthy Living does appear to be making headway.

      Wishing you Health, Wealth and Happiness.

      – Rich

  2. stormy erwin

    very informative have looked into probiotics? keep the good advice coming its very helpful i’m looking forward to your future posts thank you

    1. admin

      Hi Stormy,

      Thank you for visiting my site and I look forward to writing more posts to inform and encourage.

  3. James W D

    I agree that your 5 tips here are very good. I especially like the one about record keeping. I have done that with my exercise programs and being able to look back at that knowledge has always helped to motivate me.

    1. admin

      Hi James,

      Thanks for the positive feedback and it’s great that you keep a record, it is super important for continued progression.

      All the Best for Your workout Success.

      Rich Far

  4. Julius

    Hi what a great post you have made there!
    I like your 5 tips surely they will motivate people!
    Keep it up

    1. Rich Far (Post author)

      Hi Julius,

      Thank you, I appreciate your positive feedback.
      Yes, hopefully people will become motivated; as motivation is the driving force behind every success.

      Wishing you well,

      Rich Far


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