Medical News Journal

🔥 GOAL:

Increase lean muscle mass, improve strength, and gain 0.5–1 kg per week.

🥩 NUTRITION PLAN (EAT TO GROW)

Daily Calorie Goal:

• Start at ~18–20 calories per pound of body weight.
• (Example: If you weigh 150 lbs. → 2700–3000 calories/day).
• Track your weight: Adjust by adding 200–300 calories if weight gain stalls for 7–10 days.

Macronutrient Breakdown:

• Protein: 1.0–1.2 g per pound (for muscle repair)
• (150 lbs. = 150–180g protein/day)
• Carbs: 2–3 g per pound (fuel and recovery)
• (150 lbs. = 300–450g carbs/day)
• Fats: 0.4–0.5 g per pound (hormone support)
• (150 lbs. = 60–75g fat/day)

Top Muscle-Building Foods:

Proteins:

• Eggs, chicken breast, beef, fish (salmon, tuna), Greek yoghurt, cottage cheese, whey protein.

Carbs:

• Rice, oats, sweet potatoes, whole-grain bread, quinoa, fruits, legumes.

Fats:

• Avocados, nuts, peanut butter, olive oil, seeds, and whole eggs.

 

Sample Daily Meal Plan:

Meal                              Foods

Breakfast

4 eggs, oats with peanut butter, banana, milk

Snack

Greek yoghurt, granola, almonds.

Lunch

Grilled chicken breast, rice, steamed broccoli, avocado

Pre-workout

Toast with peanut butter, banana

Post-workout

Whey protein shake + banana

Dinner

Beef or salmon, sweet potato, green beans

Before Bed

 Cottage cheese + nuts or casein shake

• Mass Gainer Smoothie Idea
•  2 bananas
•  2 teaspoons peanut butter
•  1 scoop whey protein
• 1 cup oats
•  500ml whole milk
•  1teaspoon honey

💪 TRAINING PLAN (LIFT TO GROW)

Weekly Split (4–5 Days/Week):

• Day 1: Upper Body Strength (Push + Pull)
• Day 2: Lower Body Strength
• Day 3: Rest or Active Recovery
• Day 4: Push Hypertrophy (Chest, Shoulders, Triceps)
• Day 5: Pull Hypertrophy (Back, Biceps)
• Day 6: Legs Hypertrophy
• Day 7: Rest

Core Exercises:

• Compound Lifts: Bench Press, Squats, Deadlifts, Overhead Press, Barbell Rows, Pull-Ups.
• Focus on progressive overload (gradually increasing weight/reps over time).

Reps & Sets:

• Strength Focus: 3–5 sets of 4–6 reps (heavy)
• Hypertrophy Focus: 3–4 sets of 8–12 reps
• Rest: 60–90 sec (hypertrophy), 2–3 min (strength)

🧃 SUPPLEMENTS (OPTIONAL BUT EFFECTIVE)

1. Whey Protein – easy to hit daily protein goals.
2. Creatine Monohydrate – 5g daily (for strength and size).
3. Multivitamin – supports general health.
4. Omega-3 (Fish Oil) – anti-inflammatory, supports heart/joint health.

😴 RECOVERY PLAN

• Sleep: 7–9 hours/night – most muscle growth happens during sleep.
• Hydration: 3–4 litres/day.
• Rest Days: Don’t skip them—muscles grow when resting.

📈 TRACKING PROGRESS

• Weigh yourself once a week (same time, same conditions).
• Take measurements: Chest, arms, waist, thighs (monthly).
• Take progress photos every 2–4 weeks.

⚠️ FINAL TIPS

• Stay consistent — results take time.
• Avoid dirty bulking (junk food to gain weight).
• If you're a hard gainer (ectomorph), eat calorie-dense meals more frequently.
• Stay patient, trust the process.