Protein is a very important ingredient in muscle building, and high amounts are required for any muscle builder. If one wants to gain or lose weight, one should be on a muscle gain diet. A muscle gain diet is an important factor, because it helps to gain muscle instead of fat. A normal dieter working to lose weight should stay away from junk food and high carbohydrate food. A proper diet is necessary along with a work out, in order to achieve goals. To get an idea of a balanced diet I have included a meal chart, designed to gain muscle, and reduce body fat. For breakfast, a bowl of curd with 2 sides of fruit such as an apple and a small banana. Two pieces of toast, those have low trans-fat, such as peanut butter. And one boiled egg. Snack or Mid-morning meal: A glass of fruit juice or a fruit. Lunch: Two ragi roti or roti made with wheat bran. A bowl of grilled vegetables. A serving of grilled chicken or turkey. Large salad and a bowl of spinach soup. Evening replenishment: A glass of milk along with two biscuits. Dinner: Grilled meat or grilled fish. Baked beans and two rotis. Including a large intake of nuts, such as almonds or cashews. Some of the high protein foods include nuts, milk, wheat and lentils. Maintaining a muscle building diet can sometime get boring from eating the same foods. Contacting a dietician can be helpful, because the dietician can change your diet when required. Following a BMI (body mass index) chart is helpful when trying to lose lean body mass very fast. The chart explains the amount of weight and muscle needed for the height and age of the person. Knowing how much food is required in order to build muscle is essential for any muscle gaining enthusiast. Body fat must be proper in order for muscle to be gained. A obese person cannot gain muscle weight because it will put him on more weight along with the fat. Having excess muscle is a risk that can lead to having a disorder. Men can build up muscle by using Muscle building powders. These powders are available in the muscle building markets. One recipe I can suggest that acts as a muscle building food is a Sprouts-chicken Berger. Ingredients: A burger bun, 2 low fat butter or cheese sprouts. Tomato and onion cut in slices. Processed boneless chicken mince. Method: Cut the burger bread in two pieces. Spread butter on it. Put the processed chicken mince, sprouts, onion and tomato inside the bun. Cover the bun with the other half of the bun bread. These are some good and simple instructions to follow when trying to build muscle weight.