Building muscle generally requires sufficient total calories and protein intake, combined with regular resistance training and adequate rest. Protein can come from everyday foods (such as meat, eggs, legumes, and dairy), and protein supplements can also be used as part of a balanced diet to help meet your daily needs.
However, the amount each person needs varies, influenced by bodyweight, goals, training volume, and activity level — there's no single formula that suits everyone. Both too much and too little are less than ideal.
Cina worked toward a muscle-gain goal and, with products, a balanced diet, and exercise, added about 10 lbs in 3 months (personal results — individual results vary). To arrange it correctly and stay consistent, having a coach tailor and follow up on your plan gives you clearer direction.