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the same concepts generally apply when you're trying to gain mass, except there's more of an emphasis on resistance training with freeweights (barbells and dumbbells).
Your body operates on a BMR (basal metabolic rate), that means how many calories your body burns while at rest. On average depending on your weight, gender, frame, etc, your body burns anywhere from 1300 calories to 2500 calories.
Then there's your actual daily activity. If you're an average person activity-wise, you burn roughly 300 calories per day.
Those 2 numbers combined give you your metabolic rate. That's how many calories in total your body burns per day.
If you want to build mass, you have to consume roughly 300 calories more than that total, for 6 weeks if you aren't gaining mass, then you need to consume maybe 400 to 500 more than that projected total.
And of course, you have to workout consistantly and force your body to build muscle. You do this by applying an amount of stress on your muscles that they aren't used to.
At first obviously, applying this force is going to be more than your muscles have ever been used to, and you notice great results within the first couple months simply from the fact that they weren't ever used like this before, hence adapt (and grow bigger).
It's about eating good carbs (complex) getting adequate amounts of protein, and low saturated fats, and an adequate amount of unsaturated fats.
I'm launching an online fitness training site soon, I will post it on GFY once I'm complete ;)
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