The stripped-down recipes in this meal plan are crafted for a caloric deficit with ample high-quality protein and a moderate amount of carbs that together burn fat, spur the growth of new muscle, and meet the recovery demands of high-intensity.

Calorie Control

One of the factors of building muscle is the increase in calories; that is, to gain weight you must eat more calories than you burn each day. But if you go overboard and eat too much, you’ll kick-start the fat-storing process. So the key is to eat just enough calories to boost the muscle-gaining process but not so much that you’ll add fat along with it.

Controlling portion sizes at mealtime is the key. For most meals, your aim is to get 40-60 grams of protein and 40-80 grams of carbs, depending on your weight; say, 225 pounds will shoot for the higher end. The meal plan on the following pages gives a guide to particular food portions that will get you to these gram targets. Dietary fat should be as low as possible, except for healthy fats (from nuts, olive oil, fatty fish), which can amount to 5-10 grams per meal.


Another factor for bulking up is the meal timing. When to eat not only supports mass gains, but also plays a role in controlling bodyfat levels. If you’re trying to gain only Lean mass, increase the size of your breakfast and after training meals. because the stressed muscles are in need of replenishment in order to start the recovery process.

Written by: MA@YW

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