Muscle Gain Diet Plan
Fuel your workouts and maximize hypertrophy with this high-protein bulking strategy.
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Eating for Growth
Building muscle requires energy. You need to be in a slight caloric surplus (consuming more calories than you burn) to provide your body with the fuel it needs to repair and grow muscle tissue.
Key Guidelines
- Caloric Surplus Eat ~200-500 calories above your maintenance level.
- Carbohydrate Timing Consume complex carbs around your workout window for energy.
- Consistent Protein Eat protein every 3-4 hours to stimulate muscle protein synthesis.
Sample Daily Structure
Morning
Breakfast
Scrambled eggs, toast, and avocado.
Pre-Wkt
Energy
Rice cakes with peanut butter and a banana.
Post-Wkt
Recovery
Whey protein shake and cereal.
Evening
Dinner
Steak, sweet potato, and asparagus.