Muscle Gain Diet — Build Strength & Size
Fuel your body for maximum growth with a high-protein, calorie-surplus strategy.
What Is it?
A high-protein, calorie-surplus diet designed to help you build muscle mass.
Benefits
Mistakes
Breakfast
Egg, Toast & Peanut
Butter
Lunch
Rice, Chicken &
Veggies
Dinner
Paneer Rice
Snack
Protein Shake/
Nuts
Increased Muscle Mass
Strength Improvement
Better Physique
Increased muscle mass
Strength improvement
Better physique
Not eating enough
Skipping workouts
Low protein intake
Pro Tip
Maximize your growth by prioritizing 7-8 hours of deep sleep
and bridging protein gaps with whey or casein. Quality rest
triggers the hormonal release needed for repair, while
supplementation ensures you hit your daily anabolic targets.
Protein Rule : Protein Intake = Aim to consume 1.0 – 1.2g of
protein for every pound of body weight.
How It Works
Eat more calories
than you burn
High protein
intake
Strength training
support
