← NUTRITIONSAMPLE MEAL PLAN
Muscle Gain — Sample Day
A calorie-surplus day near 2,700 kcal with protein spread across the day — fuel for building.
- GOAL
- Muscle Gain
- LENGTH
- 1 day
- CALORIES
- 2700 / day
- PROTEIN
- 190 g / day
Muscle is built with a modest surplus, enough protein, and hard training that gives the calories somewhere to go. This day spreads protein across four or five feedings and puts easy carbs around the session. A slow gain — a few hundred calories over maintenance — keeps most of what you add as muscle rather than fat.
WHO IT'S FOR
- →Lifters in a building phase
- →People who struggle to eat enough to grow
- →Anyone wanting protein spread evenly, not stacked at dinner
Sample dayRoughly 2,700 kcal · 195 g protein as written
- BreakfastOvernight Protein Oats
- Snack2 slices wholegrain toast with 1 tbsp peanut butter and a bananaAround training — easy calories that don't sit heavy.
- Post-workoutPost-Workout Protein Smoothie
- LunchTurkey & Quinoa Bowl
- DinnerChicken & Rice Power Bowl
NOTES
- →If the scale isn't moving after two weeks, add another 150–200 kcal — a bigger portion of rice or an extra snack.
- →Liquid calories (the smoothie) are the easiest lever if solid food is a struggle.
- →Keep training progressing; a surplus without a stimulus just adds fat.