To effectively gain muscle, aim for a mild calorie surplus of 200 to 500 calories per day, focusing on carbohydrates as a primary source of those extra calories. New lifters may see gains regardless of their diet, but as training progresses, fine-tuning nutrition becomes crucial. Remember, muscle gain is a gradual process; pouring in excess calories too quickly can lead to unwanted fat gain, much like sand spilling from an overflowing funnel.
