If you're looking to pack on dense muscle tissue and add quality mass to your frame, you need to follow specific dietary guidelines. These guidelines include consuming enough high-quality protein, eating the right calories to optimize muscle growth without excess fat gain, and eating nutrient-dense food to stay healthy.

To make following these guidelines easy, there are specific foods every man should consider including in their diet. To be clear, these are not "superfoods," and there is nothing magical about them. However, they do an excellent job of checking the boxes we mentioned earlier, being high-protein, having a good amount of volume for their caloric value, and being nutrient-dense.

We'll mention alternatives for those of you who do not consume animal products. But for the most part, these will be top-quality foods lifters have been eating for centuries to level up their gains.

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References:
1. https://pubmed.ncbi.nlm.nih.gov/29414855/
2. https://pubmed.ncbi.nlm.nih.gov/20629859/
3. https://pubmed.ncbi.nlm.nih.gov/24921623/
4. https://pubmed.ncbi.nlm.nih.gov/15532008/