Nutrition to gain muscle mass: The definitive guide to the Bilbo Method

By Jesús Varela – Creator of the Bilbo Method

If you’ve made it this far, it’s because you know that lifting weights is only half the battle.

I’ve been seeing the same thing for many years: people training hard, really pushing themselves… but without changing their diet. And when you want to gain muscle mass, that’s like trying to fill a tank with the tap half closed.

Nutrition is not an add-on. Nutrition is the engine.

I am Jesus Varelaand with the Bilbo Method, I have focused not only on explosive strength, but on the nutrition that supports it. In this guide I’m going to teach you what foods to increase muscle mass really work, how to structure your food, and how to use nutrition to grow your body without compromising health.

All from my experience, without impossible recipes, without nonsense and with data that works in real life, not just in theory.

Principles of nutrition for hypertrophy: What does your muscle need to grow?

I’m going to tell you the three things that really matter. If you understand these, you’re 80% of the way there.

Energy balance and protein: the key to growth

For muscle to grow, you need a caloric surplus: taking in more calories than you burn. But the central pillar is protein.

I always say the same thing: protein is the brick to build your house. What’s the point of strength training if you don’t give the muscle material to repair itself?

• Protein: You need about 1.8 to 2.2 grams of protein per kilogram of body weight. Non-negotiable. Lean meats, oily fish, eggs and dairy are a must.
  
• Carbohydrates: They are your fuel. You need complex carbohydrates (rice, oatmeal, potato) to fill your glycogen stores. This gives you the energy to do that explosive strength training we teach you in the Bilbo Method.
  
• Healthy fats: Don’t be afraid of them. Fats like those in avocado, olive oil or nuts are crucial for hormonal health and recovery.

If you want to understand how to fit all this into your day-to-day life, see my post Diet for athletes.

The time factor: eating before and after training

Food to increase muscle mass is more efficient if you take it at strategic times.

1. Pre-workout: You need carbohydrates for energy and some protein. For example, oatmeal with a piece of fruit and some Prozis Real Whey Isolate protein..
   
2. Post-workout (Post-training): The ideal is protein and simple carbohydrates (a fruit or dextrose) to replenish muscle glycogen and stop catabolism. A good shake to gain muscle mass is perfect here.

I, after my hardest bench press sessions, always prioritize this. My experience has shown me that this is the moment where nutrition has the biggest impact on recovery. Here is a video where I explain how to apply your nutrition to your workouts:

Diets according to objective: volume, definition, strength

There is no single “diet to gain muscle mass”. The strategy changes depending on whether you are looking for volume (weight gain), definition (fat loss) or strength (weight maintenance).

Volume and strength = mass and weight gain

This is where you need that caloric surplus. I recommend starting with about 300-500 extra calories a day, prioritizing clean foods.

• Key foods: Legumes, brown rice, pasta, red meat (in moderation), nuts.
  
• Bilbo’s Tip: If you struggle to gain weight, add calorie-dense sources such as olive oil to salads or smoothies.

Diets to gain muscle mass and lose fat

This is the tightrope. The goal is to maintain the muscle gained while shedding fat.

• Strategy: Reduce calories (slight deficit) and keep protein intake high (even increase it to 2.5 grams per kg) to protect muscle mass.
  
• Key foods: Turkey, chicken, egg whites, green leafy vegetables, white fish.

My story backs it up: During my competition phases, I had to make very precise cuts to get into the category without losing strength. I understood that nutrition was as critical as training. For me, intake control is the foundation of my method. If you want to apply my training system with the right nutrition, I tell you about it at My Personal Experience with Bilbo Method Training and Nutrition.

Strategic supplementation: protein, creatine, BCAAs

Supplementation is not magic, it’s strategic. If you have your muscle-building foods under control, supplements are the extra 5% that make all the difference.

Proteins: daily support

The Real Whey protein is the fastest and most convenient way to secure your daily quota. But not all of them work. In my post I explain why it is the purest way to gain muscle without fats and sugars.

Protein isolate is the purest and fastest. It is what I always recommend, especially after training. If you want to know what is the best protein for gaining muscle mass, I use and trust Prozis 100% Real Whey Isolate.

Creatine: power and recovery

If you are looking for the best supplement to gain muscle mass and strength, creatine is king. I only use Creatine Creapure® by Prozis

Increases ATP reserves, giving you that extra strength in heavy Sets. It helped me break records. There’s no catch.

Amino acids (BCAAs and L-Arginine)

• BCAAs: These are branched amino acids that help prevent catabolism (muscle loss). They are useful in phases of definition or fasting. Ieltxu Alda explains it to you in detail in BCAAs with Ieltxu Alda.
  
• L-Arginine: Helps improve blood flow, allowing more nutrients to reach your leg muscles and other trained groups. If you want to boost your performance, check out L-Arginine AKG by Prozis.

Exclusive discounts: save on your supplements

As a champion and ambassador for the brands I trust, I want you to have access to the best quality too.

Right now, we have active discounts with our partners. Use my code: BILBOTEAM

• PROZIS: Apply CODE BILBOTEAM to get a direct discount and exclusive gifts in your cart. If you need to replenish your Creatine or Protein, see how to use it here: PROZIS discount coupon and how to use it. [CODE BILBOTEAM].

Frequently asked questions about nutrition and muscle

Strength is born in food

If you keep anything from this post, let it be this:
Eating to gain muscle mass is not eating more, it’s eating better.

Gaining muscle is not just a physical act, it’s an act of planning. If you apply the discipline of the Bilbo Method to your training and nutrition, success is inevitable.