Nutrition: Are You Really Eating Enough to Grow?

If you’re training hard but not gaining muscle, the issue is almost always your nutrition, not your workouts. You need to be eating in a consistent caloric surplus — enough to supply energy for training, recovery, and new muscle tissue.

What to Watch For:

• No scale weight change over 3–4 weeks: You're likely under-eating.

• No visible change in strength or muscle fullness: You're under-recovered.

• Flat or sluggish feeling in the gym: You're running low on resources.

How to Correct It:

• Add 200–300 calories per day, mostly from quality carbs and protein.

• Track intake for at least two weeks. Guesses aren’t good enough.

• Set a realistic goal: Aim to gain about 0.5–1.0 lb per week.

A small, steady surplus is sustainable and minimizes fat gain. Don’t rush — muscle is slow currency.

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