This nutrition plan is for anyone who wishes to learn more about the nutritional side of reaching their Muscle and Weight gain goals. I have produced this plan to help someone who either struggles to gain weight or someone who wishes to build muscle and are also ok with gaining body fat along the way.

What's included? A 21 page in-depth informative guide on the following:

  • Fitness ‘lingo’ explanations
  • What are macronutrients?
  • Calculating your maintenance calories
  • How to calculate your new calorie and macronutrient goals
  • The importance of sticking to your macronutrient goals
  • Females listen up! Eating & Training in line with your menstrual cycle
  • Why is this nutritional plan different?
  • Food group examples
  • Does mealtime matter?
  • Mealtime templates
  • What happens to your body during a calorie deficit?
  • How to overcome long term dieting/low calories without gaining dramatic body fat
  • What not to do
  • Additional fitness and nutrition tips
  • How to stay/get back on track
  • Tips to help reduce bloating
  • Answering myths
  • What you now need to do / progression


Please note I have also produced nutrition plans for the following goals, if you believe one of these suits you more than Muscle/Weight gain, please purchase that one instead :).

  • Building Lean Muscle
  • Fat Loss
  • Shred & Shape

After purchasing, you will receive an email with the digital file attached.


Please save or print screen the pages of the document within 30 days of receiving it.

The digital copy sent through email are only available for 30 days.

Muscle & Weight Gain: Nutrition Plan


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