Meal Plan – Muscle Gain
Muscle Gain Accelerator
Steal the proven steps Noah gives new clients to pack on lean muscle without endless bulking, sloppy weight gain, or feeling sluggish. Get the essentials here for free — unlock the complete step-by-step mass-building system inside our Discord when you join a program.
1) Set Your Calorie Surplus
Start at bodyweight × 15–17 kcal (lbs → daily calories). Keep protein at 1.0 g/lb. Example: 180 lb → 2,700–3,060 kcal & ~180 g protein.
2) Train for Progressive Overload
4–6 strength sessions/week focusing on big compounds + targeted isolation work. Track lifts and aim for small improvements weekly.
3) Track Recovery Metrics
Daily: calories, protein, sleep (7–9 h). Weekly: weight trend, training volume, energy levels. Adjust if progress stalls for 2–3 weeks.
Sample 7-Day Muscle Gain Meal Plan
Swap proteins/carbs/fats you like — just match calories & protein.
- Breakfast: 4 whole eggs + oats + banana (35–40 g protein).
- Lunch: Beef & rice bowl or chicken pasta + salad (40–45 g protein).
- Dinner: Salmon or steak + potatoes + veggies (40–50 g protein).
- Snacks: Greek yogurt, protein shake, mixed nuts.
- Post-workout: Whey protein + carb source (fruit, cereal, or rice cakes).
Free 5-Day Training Split
- Day 1: Push (Chest, Shoulders, Triceps).
- Day 2: Pull (Back, Biceps).
- Day 3: Legs (Quads, Hamstrings, Glutes, Calves).
- Day 4: Upper Power (Heavy Compounds).
- Day 5: Lower Power & Accessories.
What You’ll Unlock in Discord
- Custom calorie & macro targets for lean mass gain.
- Full training programs with periodized phases.
- Video form checks and lift critiques directly from Noah.
- Advanced recovery protocols to maximize growth.
- Private community of lifters for motivation & accountability.
Starter Membership
Full access to the Discord, monthly program updates, and weekly check-ins.
FAQ
Will I gain fat?
Our approach uses a small surplus to minimize fat gain.
Do I need supplements?
No. Whole foods first; only proven basics if needed.
How fast will I gain muscle?
Beginners: up to 1–2 lb/month. Intermediate: 0.5–1 lb/month.
Keep the free plan — and when you want the exact numbers, coaching, and community to accelerate your growth, join below.