Muscles aren’t made in the gym—they’re built in the kitchen. Strength training tears them down. Food builds them back stronger. That’s the formula.
Muscle growth demands surplus calories—not just protein
Your post-workout meal matters just as much as your sets
Recovery foods reduce soreness and boost strength gains
Consistency beats “perfect” every single time
1) Hit your protein goal
0.8 to 1g per pound of bodyweight
Split across 3–5 meals
2) Don’t fear carbs
Carbs are fuel, not the enemy
Especially before and after training
3) Eat before bed
Slow-digesting casein (like cottage cheese)
Feeds muscles overnight
Recommended Foods
Chicken, salmon, oats, potatoes, eggs, cottage cheese, lentils, rice, and bananas are all muscle-building staples.
Sample Diet Plan
Breakfast
Oatmeal with banana and whey protein
Morning Snack
Boiled eggs and a slice of whole-grain toast
Lunch
Grilled chicken with sweet potato and green beans
Afternoon Snack
Greek yogurt with granola
Dinner
Beef stir-fry with rice and vegetables
Be Strong
You train like a beast—now eat like one. Lifting builds the frame, but food fills it in. Lift hard, eat smart, grow strong.
