Nutrition
Fuel Your Goals With Precision.
Three science-backed meal plans built around your specific goal. Complete with macro targets, food lists, and a full sample day of eating.
Caloric surplus
Muscle Gain
A high-protein, caloric surplus plan designed to maximize hypertrophy and support recovery. Structured around progressive overload — your nutrition scales with your training.
Daily macro targets
3,000–3,500 kcal
Calories
180–220g
Protein
350–420g
Carbohydrates
70–90g
Fats
Recommended foods
Proteins
- Chicken breast
- Lean beef
- Eggs & egg whites
- Greek yogurt
- Cottage cheese
- Whey protein
Carbohydrates
- White rice
- Oats
- Sweet potato
- Pasta
- Banana
- Whole grain bread
Healthy Fats
- Avocado
- Olive oil
- Almonds
- Peanut butter
- Salmon
- Whole eggs
Sample day of eating
7:00 AM
Meal 1
Breakfast
4 scrambled eggs + 1 cup oats with banana and honey
10:00 AM
Meal 2
Mid-Morning Snack
Greek yogurt (200g) + 30g almonds
1:00 PM
Meal 3
Lunch
200g chicken breast + 1.5 cups white rice + steamed broccoli
4:00 PM
Meal 4
Pre-Workout
Whey protein shake + 1 banana
7:00 PM
Meal 5
Dinner
200g lean beef + 1 cup pasta + mixed salad with olive oil
9:30 PM
Meal 6
Evening Snack
Cottage cheese (150g) + peanut butter (1 tbsp)
Want a plan built for you?
Work with a personal trainer to get a nutrition and training plan tailored to your exact body, schedule, and goals.