Whether you gain muscle or fat depends largely on what foods you eat. While too many calories from any food can make you fat, some foods have much more tendency to make you fat than others. You have to learn to structure your diet so that you supply calories from foods that don’t make you fat. There are different kinds of calories. Some foods make you fat and some foods just naturally make you lean and muscular.

Your worst enemies are fatty foods and simple sugars. Conventional dietary fats are very prone to be stored as body fat. After being digested, these fats are transported to fat depots and stored. Whereas simple sugars and other refined carbohydrates are released into the bloodstream more rapidly than they can be used for energy or converted to glycogen.

This elicits a large insulin release which in turn causes the excess sugar to be converted to fat. On the other hand, excess calories from protein and unrefined complex carbohydrates have fewer tendencies to be stored as fat. Good lean protein sources include skinless chicken breast, skinless turkey breast, fish, and egg whites. Good sources of starchy carbohydrates are beans, rice, potatoes, peas, corn, and oatmeal. It is also recommended to eat a lot of fibrous vegetables such as spinach, lettuce, carrots, broccoli, green beans, and asparagus.

Medium chains Triglycerides (MCT) are an ideal energy source for bodybuilders and other athletes – it allows consuming a ton of calories without getting fat. The replacement of conventional dietary fats with lipids like MCT results in much less body fat. This is not so surprising since MCT is immediately burned for energy while regular fats are just stored as body fat. The amazing thing is that diets containing lipids like MCT result in less fat gain than even low-fat diets. In other words, MCT results in less fat gain than carbohydrates. And if your weight goes up, and it’s not fat, then it must be lean mass.