The current Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight (0.36 grams ... Here is a three-day meal plan for muscle gain: When creating a muscle-building ...

Choose calorie-dense beverages like milk or juice between meals to add extra calories. Have a look at this sample meal plan for healthy weight gain: ...

What does it take to gain muscle ... and duration for each supplement in bodybuilding depends on individual factors such as age, body weight, training intensity, and overall health.