Each week Your body can build for the most part around about 227g of muscle, if you eat many extra calories trying to build more muscle too, you shall gain extra fat, too. Per day We would suggest consuming an extra 250 to 500 calories. If you easily gain fat, stay on the low end of the range, and if it is found by you difficult to get weight in general, aim for the bigger end of the number. It will take a little of learning from your errors to find the right amount of additional calories to build muscle and stay lean. In addition, research suggests that consuming lean protein 15 to 20 minutes before, during and within 1 hour of working out can help improve muscle gain. Because you are probably not likely to be eating a steak or chicken white meat at the gym, a protein drink or supplement may before be beneficial immediately, during or after workouts, but isn't necessary.