meat47hands01A balanced diet with resistance training is the foundation of any successful attempt to increase muscle mass. You will also need to get plenty of protein.  1 to 2 grams of protein per lb. of body weight daily.  This should be distributed throughout the day for maximum absorption and utilization by your body. This will give your body the building materials it needs and help create a positive nitrogen balance and an optimal hormonal environment for growth.  Increased protein intake will also preserve muscle mass when trying to cut weight. Your body is an efficient machine and would rather store fat than pack on muscle mass.  Added muscle is heavy and has a greater daily caloric demand than fat.  So in order to make lean muscle gains it requires an optimal environment including resistance training, rest, and the proper nutrition w/ an emphasis on protein.  Whatever your training goals, increasing your protein intake is a great way to get you there.