"The pain you feel today will be the strength you feel tomorrow"
- Every rep counts when you're building your legacy
View Muscle Gain Diet PlanTraining Highlights
Muscle Gain Diet Plan (3500+ kcal)
Meal 1: Breakfast
- • 6 egg whites + 2 whole eggs
- • 1 cup oatmeal with berries
- • 1 tbsp almond butter
- • 1 scoop whey protein
~750 kcal
60g protein
Meal 2: Pre-Workout
- • 1 cup rice + 150g chicken breast
- • 1 cup steamed vegetables
- • 1 tbsp olive oil
- • 1 banana
~800 kcal
55g protein
Meal 3: Post-Workout
- • 2 scoops whey protein
- • 1 cup sweet potato
- • 1 tbsp honey
- • 1 cup Greek yogurt
~700 kcal
70g protein
Meal 4: Dinner
- • 200g salmon or lean beef
- • 1 cup quinoa or brown rice
- • 2 cups mixed vegetables
- • 1 tbsp flaxseed oil
~850 kcal
65g protein
Meal 5: Before Bed
- • 1 cup cottage cheese
- • 1 tbsp peanut butter
- • 1 scoop casein protein
- • Handful of almonds
~600 kcal
50g protein
Nutrition Tips
- • Drink 4-5L water daily
- • Eat every 2.5-3 hours
- • 1.5-2g protein per kg bodyweight
- • Healthy fats are essential
- • Track your macros
