{"id":14157,"date":"2025-12-10T00:00:00","date_gmt":"2025-12-09T23:00:00","guid":{"rendered":"https:\/\/bilboteam.com\/nutrition-to-gain-muscle-mass-the-definitive-guide-to-the-bilbo-method\/"},"modified":"2026-04-13T21:00:06","modified_gmt":"2026-04-13T19:00:06","slug":"nutrition-to-gain-muscle-mass-the-definitive-guide-to-the-bilbo-method","status":"publish","type":"post","link":"https:\/\/bilboteam.com\/en\/nutrition-to-gain-muscle-mass-the-definitive-guide-to-the-bilbo-method\/","title":{"rendered":"Nutrition to gain muscle mass: The definitive guide to the Bilbo Method"},"content":{"rendered":"\n<p>By Jes\u00fas Varela &#8211; Creator of the Bilbo Method<\/p>\n\n<p>If you&#8217;ve made it this far, it&#8217;s because you know that lifting weights is only half the battle.  <\/p>\n\n<p>I&#8217;ve been seeing the same thing for many years: people training hard, really pushing themselves&#8230; but without changing their diet. And when you want to <strong>gain muscle mass<\/strong>, that&#8217;s like trying to fill a tank with the tap half closed. <\/p>\n\n<p>Nutrition is not an add-on. Nutrition <strong>is the engine<\/strong>. <\/p>\n\n<p>I am <strong><a href=\"https:\/\/bilboteam.com\/en\/learn-more-about-jesus-varela\/\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">Jesus Varela<\/mark><\/a><\/strong>and with the <strong>Bilbo Method<\/strong>, I have focused not only on explosive strength, but on the nutrition that supports it. In this guide I&#8217;m going to teach you what <strong>foods to increase muscle mass<\/strong> really work, how to structure your <strong>food<\/strong>, and how to use nutrition to grow your body without compromising health. <\/p>\n\n<p>All from my experience, without impossible recipes, without nonsense and with data that works <strong>in real life<\/strong>, not just in theory.<\/p>\n\n<h2 class=\"wp-block-heading\"><strong>Principles of nutrition for hypertrophy: What does your muscle need to grow?<\/strong><\/h2>\n\n<p>I&#8217;m going to tell you the three things that really matter. If you understand these, you&#8217;re 80% of the way there. <\/p>\n\n<h3 class=\"wp-block-heading\"><strong>Energy balance and protein: the key to growth<\/strong><\/h3>\n\n<p>For muscle to grow, you need a caloric surplus: taking in more calories than you burn. But the central pillar is protein. <\/p>\n\n<p>I always say the same thing: protein is the brick to build your house. What&#8217;s the point of strength training if you don&#8217;t give the muscle material to repair itself? <\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Protein:<\/strong> You need about <strong>1.8 to 2.2 grams of protein per kilogram of body weight<\/strong>. Non-negotiable. Lean meats, oily fish, eggs and dairy are a must.  <br\/><\/li>\n\n\n\n<li><strong>Carbohydrates:<\/strong> 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 <strong>strength training<\/strong> we teach you in the <a href=\"https:\/\/bilboteam.com\/en\/what-is-the-bilbo-method\/\"><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">Bilbo Method<\/mark>.<\/strong><br\/><\/a>  <\/li>\n\n\n\n<li><strong>Healthy fats:<\/strong> Don&#8217;t be afraid of them. Fats like those in avocado, olive oil or nuts are crucial for hormonal health and recovery. <\/li>\n<\/ul>\n\n<p>If you want to understand how to fit all this into your day-to-day life, see my post <a href=\"https:\/\/bilboteam.com\/en\/diet-for-athletes-the-basics-you-need-to-know\/\"><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">Diet for athletes<\/mark><\/strong><\/a>.<\/p>\n\n<h3 class=\"wp-block-heading\"><strong>The time factor: eating before and after training<\/strong><\/h3>\n\n<p><strong>Food to increase muscle mass<\/strong> is more efficient if you take it at strategic times.<\/p>\n\n<ol class=\"wp-block-list\">\n<li><strong>Pre-workout:<\/strong> You need carbohydrates for energy and some protein. For example, oatmeal with a piece of fruit and some <a href=\"https:\/\/bilboteam.com\/en\/prozis-100-real-whey-isolate-the-purest-protein-for-muscle-gain-without-fat-and-sugars\/\"><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">Prozis Real Whey Isolate protein.<\/mark><\/strong><\/a>. <br\/><\/li>\n\n\n\n<li><strong>Post-workout (Post-training):<\/strong> The ideal is protein and simple carbohydrates (a fruit or dextrose) to replenish muscle glycogen and stop catabolism. A good <strong>shake to gain muscle mass<\/strong> is perfect here. <\/li>\n<\/ol>\n\n<p>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 <strong>how to apply your nutrition to your workouts<\/strong>:  <\/p>\n\n<center><iframe width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/v-phg4_-yhY?si=Kk74UZvd_j9BGwQn\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen=\"\"><\/iframe><\/center>\n\n<h2 class=\"wp-block-heading\"><strong>Diets according to objective: volume, definition, strength<\/strong><\/h2>\n\n<p>There is no single &#8220;diet to gain muscle mass&#8221;. The strategy changes depending on whether you are looking for <strong>volume<\/strong> (weight gain), <strong>definition<\/strong> (fat loss) or <strong>strength<\/strong> (weight maintenance). <\/p>\n\n<h3 class=\"wp-block-heading\"><strong>Volume and strength = mass and weight gain<\/strong><\/h3>\n\n<p>This is where you need that caloric surplus. I recommend starting with about <strong>300-500 extra calories<\/strong> a day, prioritizing clean foods. <\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Key foods:<\/strong> Legumes, brown rice, pasta, red meat (in moderation), nuts.<br\/><\/li>\n\n\n\n<li><strong>Bilbo&#8217;s Tip:<\/strong> If you struggle to gain weight, add <strong>calorie-dense<\/strong> sources such as olive oil to salads or smoothies.<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\"><strong>Diets to gain muscle mass and lose fat<\/strong><\/h3>\n\n<p>This is the tightrope. The goal is to maintain the muscle gained while shedding fat. <\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Strategy:<\/strong> Reduce calories (slight deficit) and keep protein intake high (even increase it to <strong>2.5 grams per kg<\/strong>) to protect muscle mass.<br\/><\/li>\n\n\n\n<li><strong>Key foods:<\/strong> Turkey, chicken, egg whites, green leafy vegetables, white fish.<\/li>\n<\/ul>\n\n<p><strong>My story backs it up:<\/strong> 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 <a href=\"https:\/\/bilboteam.com\/en\/revolutionizing-fitness-my-personal-experience-with-bilbo-method-training-and-nutrition\/\"><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">My Personal Experience with Bilbo Method Training and Nutrition<\/mark><\/strong><\/a>.   <\/p>\n\n<h2 class=\"wp-block-heading\"><strong>Strategic supplementation: protein, creatine, BCAAs<\/strong><\/h2>\n\n<p>Supplementation is not magic, it&#8217;s strategic. If you have your <strong>muscle-building foods<\/strong> under control, supplements are the extra 5% that make all the difference. <\/p>\n\n<h3 class=\"wp-block-heading\"><strong>Proteins: daily support<\/strong><\/h3>\n\n<p>The<strong> <\/strong><a href=\"https:\/\/bilboteam.com\/en\/prozis-100-real-whey-isolate-the-purest-protein-for-muscle-gain-without-fat-and-sugars\/\"><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">Real Whey protein<\/mark><\/strong><\/a><strong> <\/strong>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.  <\/p>\n\n<p><strong>Protein isolate <\/strong>is the purest and fastest. It is what I always recommend, especially after training.  If you want to know <strong>what is the best protein for gaining muscle mass<\/strong>, I use and trust <strong>Prozis 100% Real Whey Isolate<\/strong>. <\/p>\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"550\" src=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/12\/proteinas-real-whey-nutricion.jpg\" alt=\"\" class=\"wp-image-14435\" style=\"width:597px;height:auto\" srcset=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/12\/proteinas-real-whey-nutricion.jpg 800w, https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/12\/proteinas-real-whey-nutricion-300x206.jpg 300w, https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/12\/proteinas-real-whey-nutricion-768x528.jpg 768w, https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/12\/proteinas-real-whey-nutricion-600x413.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n<h3 class=\"wp-block-heading\"><strong>Creatine: power and recovery<\/strong><\/h3>\n\n<p>If you are looking for the <strong>best supplement to gain muscle mass<\/strong> and strength, creatine is king. I only use <a href=\"https:\/\/bilboteam.com\/en\/creatine-creapure-by-prozis-the-best-creatine-monohydrate-for-strength-and-performance\/\"><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">Creatine Creapure\u00ae by Prozis<\/mark><\/strong><\/a> <\/p>\n\n<p>Increases ATP reserves, giving you that extra strength in heavy Sets. It helped me break records. There&#8217;s no catch.   <\/p>\n\n<center><iframe width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/f968K_Nugb4?si=aR4c-WOC2IulCxq5\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen=\"\"><\/iframe><\/center>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\"><strong>Amino acids (BCAAs and L-Arginine)<\/strong><\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>BCAAs:<\/strong> 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 <a href=\"https:\/\/bilboteam.com\/en\/bcaas-with-ieltxu-alda-what-are-amino-acids-what-are-they-for-how-and-when-to-take-them\/\"><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">BCAAs with Ieltxu Alda<\/mark><\/strong><\/a><strong>.<br\/><\/strong>  <\/li>\n\n\n\n<li><strong>L-Arginine:<\/strong> Helps improve blood flow, allowing more nutrients to reach your <strong>leg muscles<\/strong> and other trained groups. If you want to boost your performance, check out <a href=\"https:\/\/bilboteam.com\/en\/l-arginine-akg-by-prozis-increase-your-blood-flow-and-boost-your-athletic-performance\/\"><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">L-Arginine AKG by Prozis<\/mark><\/strong><\/a>. <\/li>\n<\/ul>\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img decoding=\"async\" width=\"680\" height=\"620\" src=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/09\/Diseno-sin-titulo-74.jpg\" alt=\"L-Arginine AKG from Prozis\" class=\"wp-image-11097\" style=\"width:454px;height:auto\" srcset=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/09\/Diseno-sin-titulo-74.jpg 680w, https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/09\/Diseno-sin-titulo-74-300x274.jpg 300w, https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/09\/Diseno-sin-titulo-74-600x547.jpg 600w\" sizes=\"(max-width: 680px) 100vw, 680px\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\"><strong>Exclusive discounts: save on your supplements<\/strong><\/h2>\n\n<p>As a champion and ambassador for the brands I trust, I want you to have access to the best quality too.<\/p>\n\n<p>Right now, we have active discounts with our partners. Use my code: <strong>BILBOTEAM<\/strong> <\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>PROZIS:<\/strong> Apply <strong>CODE BILBOTEAM<\/strong> 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: <a href=\"https:\/\/bilboteam.com\/en\/prozis-discount-coupon-how-to-use-it-code-bilboteam\/\"><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">PROZIS discount coupon and how to use it.<\/mark><\/strong><\/a><strong> [CODE BILBOTEAM]<\/strong>. <\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><strong>Frequently asked questions about nutrition and muscle<\/strong><\/h2>\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1765354581349\"><strong class=\"schema-faq-question\"><strong>What to eat to increase muscle mass at breakfast and dinner?<\/strong><\/strong> <p class=\"schema-faq-answer\">The <strong>food to increase muscle mass<\/strong> should be rich in protein at all meals. For breakfast, prioritize complex carbohydrates (oatmeal) and protein (eggs, whey). For <strong>fit dinners<\/strong>, opt for lean protein (turkey\/fish) and vegetables.  <\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1765354592166\"><strong class=\"schema-faq-question\"><strong>What is the best diet to increase muscle mass in women?<\/strong><\/strong> <p class=\"schema-faq-answer\">The diet follows the same principles: caloric surplus and high protein. The main difference is the total caloric volume, which is usually lower. However, they should prioritize healthy fats for hormonal health.  <\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1765354629559\"><strong class=\"schema-faq-question\"><strong>What is the best protein or supplement to gain muscle mass?<\/strong><\/strong> <p class=\"schema-faq-answer\">As I said, whey protein isolate and creatine monohydrate are the best. If you want more details on how to choose the right brand, I invite you to read my <strong>Guide to Sports Supplements<\/strong>. <\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1765355478748\"><strong class=\"schema-faq-question\"><\/strong> <p class=\"schema-faq-answer\"><\/p> <\/div> <\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><strong>Strength is born in food<\/strong><\/h2>\n\n<p>If you keep anything from this post, let it be this:<br\/> <strong>Eating to gain muscle mass is not eating more, it&#8217;s eating better.<br\/><\/strong><br\/> Gaining muscle is not just a physical act, it&#8217;s an act of planning. If you apply the <strong><a href=\"https:\/\/bilboteam.com\/en\/what-is-the-bilbo-method\/\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">discipline of the Bilbo Method<\/mark><\/a><\/strong> to your training and nutrition, success is inevitable. <\/p>\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Jes\u00fas Varela &#8211; Creator of the Bilbo Method If you&#8217;ve made it this far, it&#8217;s because you know that lifting weights is only half the battle. I&#8217;ve been seeing the same thing for many years: people training hard, really pushing themselves&#8230; but without changing their diet. And when you want to gain muscle mass, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":14158,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[137],"tags":[],"class_list":["post-14157","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports-nutrition-and-supplementation"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Nutrition to gain muscle mass: The definitive guide to the Bilbo Method - BilboTeam<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bilboteam.com\/en\/nutrition-to-gain-muscle-mass-the-definitive-guide-to-the-bilbo-method\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nutrition to gain muscle mass: The definitive guide to the Bilbo Method - BilboTeam\" \/>\n<meta property=\"og:description\" content=\"By Jes\u00fas Varela &#8211; Creator of the Bilbo Method If you&#8217;ve made it this far, it&#8217;s because you know that lifting weights is only half the battle. 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