7-Day Muscle Building Meal Plan
Lean bulk made simple — 2,800 calories, 210g protein, 7 days of structured eating for muscle growth.
What's included
Does This Sound Familiar?
- You’re training hard but not gaining — because you’re not eating enough, or enough protein
- Hitting 200g+ of protein a day feels impossible without a plan
- You’re tired of guessing what to eat around your workouts
- You don’t want to “dirty bulk” and undo your progress with fat gain
You don't need more willpower — you need the right plan. That's exactly what this is.
What's Inside
Take a Look Inside
A real peek at the pages — clean, clear, and built to actually use.
Why It Works
Muscle growth requires two things consistently: a calorie surplus and sufficient protein to support muscle protein synthesis. This plan delivers both with meals that are structured but still enjoyable. Higher-carb meals are placed around training sessions for fuel and glycogen replenishment. If fat gain becomes an issue, the plan includes guidance on reducing carbs by 20% on rest days.
Everything You Get
Here's the full value of what's inside.
Who This Is For
- Anyone in a lean bulk phase wanting a done-for-you meal structure
- People who struggle to hit 200g+ of protein daily without planning
- Those tired of guessing what to eat around workouts
- Beginners to muscle building who want a straightforward starting template
Free Calculators to Use Alongside This Guide
Your Purchase Is Protected
Backed by a 30-day no-questions-asked refund through Gumroad. If it’s not for you, you get your money back.
Frequently Asked Questions
Is 2,800 calories right for me?
It’s built for an average lean-bulk target. The guide explains exactly how to scale portions up or down for your bodyweight, and how to adjust on rest days. Use our free Lean Bulk Calculator to confirm your number.
Do I need supplements to follow it?
No. The plan is built from whole foods. Protein powder is used for convenience in a couple of meals but every one can be hit with food alone.
Can I follow it if I’m vegetarian?
This particular plan is built around meat, fish, eggs and dairy. Many meals can be adapted, but it isn’t a dedicated plant-based plan.
How do I get it?
Instant PDF download plus a link to the full online version with photos — on any device, yours to keep.
7-Day Muscle Building Meal Plan
Lean bulk made simple — 2,800 calories, 210g protein, 7 days of structured eating for muscle growth.
Instant delivery · 30-day refund · Secure checkout via Gumroad
