The Men’s Journal provides a comprehensive guide for those looking to build muscle through the right balance of nutrition and training. The article emphasizes the need for a plan that includes hypertrophy training and a high-protein, high-carb diet with some healthy fats, listing 30 specific muscle-building foods to incorporate.
  

Key Points: 

1. The article stresses the importance of training and dietary balance for muscle gain. Effective muscle-building plans should involve hypertrophy training and a diet high in protein and carbohydrates, along with some healthy fats.
2. The rate of muscle gain is dependent on various factors, including genetics, hormone levels, age, and training age. Beginners can expect to gain two to four pounds of lean muscle per month initially, while experienced lifters might only see a few pounds of gain per year.
3. According to the article, the ideal way to gain muscle is through “clean bulking,” which involves consuming foods that promote muscle growth without unnecessary calories. This approach is contrasted with “dirty bulking,” which can lead to increased body fat along with muscle growth.
4. For muscle growth, the recommended macronutrient breakdown includes eating 14 to 18 calories per pound of body weight, consuming 1 gram of protein per pound of body weight daily, 2 grams of carbs, and 0.4 grams of fat.
5. The article advises maintaining a small caloric surplus, avoiding the mistake of consuming too many calories too soon, which often leads to fat gain. Even in a caloric deficit, muscle growth can still occur, indicating the importance of nutrient quality over sheer quantity.

Source: https://www.mensjournal.com/food-drink/the-top-30-muscle-building-foods