Nutrition plan for muscle gain — eat to grow
Calorie surplus plus 1.6-2.0g of protein per kg of bodyweight. Meal timing around training. 7-day menu, delivered to your inbox.
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✓ Calorie surplus computed at your TDEE +10-15%
✓ 1.6-2.0g protein per kg — proven optimal for muscle gain
✓ Meal timing around training
✓ Whole-grain carbs + healthy fats
✓ Weekly menu + recipes + shopping list
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Who is this for?
For strength athletes in a bulk phase wanting structured muscle gain.
Do you recognise yourself?
- • Not knowing how many calories you actually need
- • Hitting your protein target turns out to be tricky
- • Planning meals around a busy workday
- • "Just eat more" advice gives you no plan
What you get
- ✓ Science-led kcal surplus (~10-15% TDEE)
- ✓ Protein spread across 4-5 meals for optimal synthesis
- ✓ Pre/post-workout meals for recovery
- ✓ Meal variety so bulking doesn't get boring
What does this usually cost?
Dietitian intake
€90/hour
Online competitor
from €49
Gymsearch
€19.95
One-off — no subscription. Secure payment via Stripe (iDEAL · card · Bancontact).
Start the free quiz →Frequently asked questions
How much kg can I gain per month?
0.3-0.5 kg per month is optimal for a lean bulk. Faster = more fat.
Do I need supplements?
Not required. Whey can help you hit your protein target, creatine is optional.
Vegetarian bulking?
Yes. The plan adapts with legumes, soy, dairy, eggs.
Ready for your nutrition plan?
2-minute quiz. 30 seconds later in your inbox. One-off €19.95.
Start the free quiz →This nutrition plan is a general guide and not medical advice. For allergies / conditions, consult a dietitian or doctor.