Meal plan · muscle gain
Meal plan for muscle gain
Muscle grows from training, and food supplies the material. The AI coach adds 300 kcal a day on top of what you burn (200 after 60): enough to grow, little enough not to gain mostly fat.
- A small surplus. +300 kcal a day: about 1–2 kg a month at first, mostly muscle if you train with weights.
- Protein over 4–5 meals. 1.6–2.2 g per kilo a day, 25–40 g per meal.
- Carbohydrates around training. Before, for energy; after, with protein, for recovery.
Get your free program and plan How the AI coach meal plan works
Calculate your calories
The same rules as in the app. Nothing is saved: the calculation runs in the page.
Example training day
For a 75 kg man training 3 times a week. Weights are for cooked food; values are approximate.
Breakfast ~740 kcal
- 100 g oats cooked in 300 ml milk
- 1 banana
- 20 g peanut butter
Lunch ~720 kcal
- 150 g lean beef
- 250 g boiled rice
- Sautéed vegetables with a spoon of oil
Snack ~450 kcal
- 250 g cottage cheese
- 30 g walnuts
- 1 apple
After training ~440 kcal
- Sandwich of 2 slices of wholegrain bread, 100 g turkey breast, 30 g cheese
- 1 fruit
Dinner ~560 kcal
- 150 g baked salmon
- 250 g sweet potatoes
- Green salad
Total: about 2900 kcal, 175 g protein
What to choose
- Meat, fish, eggs, dairy at every meal
- Rice, pasta, potatoes, oats, bread: the energy for training
- Nuts, seeds, olive oil, avocado: easy calories to add
- Legumes and vegetables, for fibre
- Milk or yogurt after training
Common mistakes
- “I eat everything in sight”: a big surplus is stored as fat.
- Too few meals: hard to reach your protein in 2 meals.
- Training without progress: without heavier weights, extra calories do not become muscle.
- Too little sleep: recovery happens at night.
The plan is a guideline and does not replace a doctor or dietitian. If you have diabetes, heart or kidney disease, are pregnant or breastfeeding, talk to your doctor first. For children and juniors, nutrition is set with the coach and the doctor, without weight-loss diets.
Frequently asked questions
How many calories do I need to build muscle?
About 300 kcal above what you burn (200 after 60). The calculator above gives you the number; if your weight does not move at all after 3–4 weeks, add another 100–200 kcal.
How much protein a day to build muscle?
Between 1.6 and 2.2 g per kilo, split over 4–5 meals. More than that does not help further.
What should I eat after training?
A meal with protein and carbohydrates within 1–2 hours: for example a turkey sandwich and a fruit, or yogurt with oats.
Do I need protein powder?
Only if you cannot reach your protein from food. It is a convenience, not a requirement.
The full meal plan (training and rest days, two options for every meal, the shopping list) comes with the training program in the PlanSports subscription: 29 lei a month, first 7 days free.
Get your free program and plan
Meal plan by goal
Same calculation rules, different goal: see what changes in calories, protein and meals.