The strategy (simple, effective)
1) Hit protein daily. Don’t chase “perfect” amino acids—use staple sources and spread them across meals. If this is hard, start with the system on High Protein.
2) Eat enough calories to train hard. A mild surplus is usually enough. If you’re always low-energy in the gym, you may be unintentionally cutting—compare with Fat Loss so you don’t mix goals.
3) Put carbs around training. Carbs support performance and recovery. If you do lots of conditioning, cross-check with Endurance.
Meal templates (repeatable)
Protein anchor + carb side + veg. Example: Tofu Scramble Power Plate.
Quinoa/rice + legumes + veg + sauce. Example: Quinoa Power Bowl.
Cook once, eat multiple times. Example: Lentil & Sweet Potato Curry.
Use structured snacks on training days: Energy Balls.
Sample muscle-gain day (linked)
Use this as a framework; adjust portions using your calculator range.
- Breakfast: Tofu Scramble Power Plate + toast/potatoes
- Pre-training (optional): Energy Balls or the Smoothie Bowl
- Post-training: Quinoa Power Bowl (add tofu if needed)
- Dinner: Lentil Curry + rice on hard days