You cannot out-work a garbage diet. To pack on serious size week after week, you need to force-feed your recovery with the right surplus of calories and protein. We've laid out the ultimate blueprint: a complete 7-day meal plan and a plug-and-play grocery list so you never miss a meal.
Before you overhaul your diet: this page is written by the lifter behind Weekly Growth Muscle — someone who trains daily and researches hard, not a doctor, dietitian, or certified trainer. Everyone's nutritional needs are different, so treat this as education, not medical advice, and check with a qualified professional before big changes. Who writes this · Full disclaimer.
Stop guessing with generic formulas. Plug in your current stats below to instantly generate the exact daily caloric and macronutrient breakdown you need to build maximum mass.