Muscle Gain Plan
7 Day Muscle Gain Plan
Use a practical 7-day structure to increase calories, hit protein targets, and recover better for growth.
Who this is for
- - You train 3 to 6 times per week.
- - You need better consistency with calories and protein.
- - You want practical meals, not complex menus.
Protein target (simple rule)
- - Target 30g to 40g protein in each main meal.
- - Use 1 snack with 20g+ protein when needed.
Calories: how to adjust
- - If body weight is not rising after 10 to 14 days, increase portions by 10%.
- - If fat gain is too fast, reduce carbs/fats by 10%.
7-day structure (Day 1..Day 7)
- - Day 1-2: Batch cook proteins and carbs.
- - Day 3-4: Keep meal timing consistent around training.
- - Day 5-6: Repeat core meals and monitor weight.
- - Day 7: Review portions and adjust next week.
Shopping list basics
- - Lean beef, chicken, eggs, rice, oats, potatoes.
- - Greek yogurt, milk, olive oil, fruits, frozen vegetables.
Common mistakes
- - Skipping breakfast protein.
- - Not preparing food in advance.
- - Changing the plan every day.
Recommended recipes
Start with these filtered sets and execute this guide in your routine.
Ready to personalize it?
Use the calculators to tune calories and macros to your goal.
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