SIGNATURE GAINER PLAN

  • High protein
  • High carb
  • Low fat
  • Low sugar

Building muscle requires an increase in calories; which means, to gain weight you must eat more calories than you burn each day. So it is essential is to eat just enough to facilitate the muscle gaining process but not so much that you’ll add fat along with it.

One way to do this is by controlling portion sizes at meal time. For most meals, aim to get 40-60 grams of protein and 40-70 grams of carbs, depending on your size. Bigger individuals should aim for the higher end. Carbs remain the mismanaged nutrient. While they have the ability to be stored as body fat, they’re crucial to the muscle-building process. When you eat a lot of carbohydrates after training, it sets off a cascade of hormonal changes that favour the rebuilding of muscle mass. This includes a rise in insulin, which not only forces protein into muscles for growth but also stabilises testosterone levels, which often fall as a result of too few carbs after training.

This plan is designed for those looking to pack on lean muscle mass. With approximately 45-55 grams of protein, 2 – 8 grams saturated fats, ~50 grams of carbs, you'll be fast tracking your results.

Please note: Delivery for meal plans are split into two. With Mon-Wed selections delivered on Monday and Thurs-Sun selections delivered on Thursday, so you're always eating fresh.