Muscle-building meal prep
Meal prep systems built for lifters
A weekly batch cooking plan with protein, carbs, and vegetables portioned for four to five days of training fuel. Gym diet plans are organized around your split and goal.
The two-hour Sunday system
How the weekly batch comes together
01
Cook the protein in one batch
Roast or grill four to five pounds of chicken, lean beef, or turkey in one session. Cool it fast on sheet pans, then portion it so the whole week uses the same cooking step.
02
Batch the carbs and vegetables
Cook rice, potatoes, or oats in bulk and portion each serving by weight. Roast a sheet of vegetables at the same time so every container holds a full plate.
03
Portion and store with food safety in mind
Use airtight containers, label each with the date, and refrigerate within two hours. Keep meals for Monday through Wednesday in the fridge and freeze the rest for later in the week.
Gym diet plans
Plans matched to your training phase
Each plan sets daily protein, carbohydrate, and fat targets around your training split, surplus, or cut.
Lean bulk cycle
A moderate calorie surplus with high protein and carbohydrates timed around heavy training sessions for steady lean mass gains.
Maintenance training
Balanced portions that hold your current weight while supporting strength work, with flexible carbohydrate intake on lifting days.
Contest prep
A structured, gradual calorie reduction that keeps protein high and preserves muscle while tracking progress week by week.