Muscle Building Nutrition

Muscle Gain Created by Alex Rodriguez
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Plan Details

A high-calorie, high-protein nutrition plan designed to support muscle growth and recovery during intense strength training. Features increased meal frequency and strategic nutrient timing around workouts.

Muscle Building Nutrition

A high-calorie, high-protein nutrition plan designed to support muscle growth and recovery during intense strength training. Features increased meal frequency and strategic nutrient timing around workouts.

Calories

3000

per day
Protein

180g

720.0 calories
Carbs

350g

1400.0 calories
Fats

90g

810.0 calories

Macronutrient Ratio

Protein
Carbs
Fats

Plan Summary

Total Meals 7
Breakfast (1) , Lunch (1) , Dinner (1) , Snacks (2)
Recommended For Muscle Gain
Higher protein and calorie intake to support muscle growth and recovery after strength training.
Created Apr 12, 2025
By Alex Rodriguez (Public Plan)

Meal Schedule

Power Breakfast

Breakfast • 7:00 AM

305 kcal

High protein and carbs to start the day right.

Calories

305

Protein

20.0g

Carbs

24.0g

Fats

15.3g

Food Serving Calories Protein Carbs Fats
Eggs
 3.00 1 large egg 216 18.9g 1.2g 15.0g
Banana
 1.00 1 medium banana 89 1.1g 22.8g 0.3g

Mid-Morning Meal

Snack • 10:00 AM

378 kcal

Balanced macros to maintain energy and muscle protein synthesis.

Calories

378

Protein

25.9g

Carbs

16.3g

Fats

25.6g

Food Serving Calories Protein Carbs Fats
Greek Yogurt (Plain)
 1.50 100g 89 15.3g 5.4g 0.6g
Almonds
 0.50 100g 290 10.6g 10.9g 25.0g

Protein-Rich Lunch

Lunch • 1:00 PM

603 kcal

High protein, moderate carbs, and healthy fats.

Calories

603

Protein

55.3g

Carbs

64.0g

Fats

14.2g

Food Serving Calories Protein Carbs Fats
Chicken Breast
 1.50 100g 248 46.5g 0.0g 5.4g
Sweet Potato
 1.50 100g 129 2.4g 30.2g 0.2g
Brown Rice
 1.00 100g cooked 112 2.6g 23.0g 0.9g
Avocado
 0.50 100g 80 1.0g 4.3g 7.4g
Broccoli
 1.00 100g 34 2.8g 6.6g 0.4g

Pre-Workout Snack

Pre-Workout • 4:00 PM

89 kcal

Quick-digesting carbs and moderate protein for workout energy.

Calories

89

Protein

1.1g

Carbs

22.8g

Fats

0.3g

Food Serving Calories Protein Carbs Fats
Banana
 1.00 1 medium banana 89 1.1g 22.8g 0.3g

Post-Workout Meal

Post-Workout • 6:30 PM

89 kcal

Fast-digesting protein and carbs to maximize recovery.

Calories

89

Protein

1.1g

Carbs

22.8g

Fats

0.3g

Food Serving Calories Protein Carbs Fats
Banana
 1.00 1 medium banana 89 1.1g 22.8g 0.3g

Dinner

Dinner • 7:30 PM

1004 kcal

Well-rounded meal with plenty of nutrients.

Calories

1004

Protein

4.4g

Carbs

21.3g

Fats

101.9g

Food Serving Calories Protein Carbs Fats
Quinoa
 1.00 100g cooked 120 4.4g 21.3g 1.9g
Olive Oil
 1.00 1 tbsp 884 0.0g 0.0g 100.0g

Night Snack

Snack • 10:00 PM

366 kcal

Slow-digesting protein for overnight muscle recovery.

Calories

366

Protein

24.9g

Carbs

12.7g

Fats

26.0g

Food Serving Calories Protein Carbs Fats
Cottage Cheese
 1.00 100g 72 12.4g 2.7g 1.0g
Peanut Butter
 0.50 100g 294 12.5g 10.0g 25.0g