If you aren't eating correctly to support muscle mass gains, you're not going to gain.

Most people drastically UNDER-estimate how much food they need to eat to gain muscle.

Here is a sample muscle gaining diet that has worked well for a lot of my subscribers:

Meal #1
2 whole eggs + 4 egg whites
6 oz. lean beef
1 cup oatmeal before cooking
1 TBS Flax Oil

Meal #2
3 scoops Protein powder & 4 TBS Heavy Whipping Cream
(Optional: 4 frozen strawberries or 1/2 banana)

Meal #3
8 oz. chicken (before cooking) or other meat
8 oz. sweet potato or 1 cup rice
2 cups vegetables

Meal #4
3 scoops Protein powder
4 TBS Heavy Whipping Cream
(Optional: 4 frozen strawberries or 1/2 banana)

Meal #5
10 oz. sirloin steak (lean) or other meat
8 oz. sweet potato or small baked potato
2 cups vegetables

Meal #6
3 scoops Protein powder
4 TBS Heavy Whipping Cream
(Optional: 4 frozen strawberries or 1/2 banana)
Or 2 whole eggs + 4 egg whites
Or 6 oz. lean beef 1 cup oatmeal before cooking

All the best,

Doberman Dan