Line 2 · muscle gain
Muscle Gain
"I eat a lot" almost always means "I eat irregularly." Calculate your target and you'll see you're short 400–600 kcal of a surplus that simply doesn't fit into the day.
How to hit your target when the food won't go in
- Calorie density: oil, nuts, cheese instead of extra food volume
- Liquid calories between meals: milk, kefir, smoothies
- Five meals instead of three big ones
- Vegetables after the main dish, not before it
Surplus without fat
- Surplus
- 10–12% of target
- Protein
- 2 g / kg body weight
- Gain rate
- 0.25–0.5 kg / week
- Strength training
- 3 times a week
Faster means more fat, not more muscle. You'll have to cut it later anyway.
Training
Mass grows from progression, not from the number of exercises. Basic compound movements, 6–8 sets per muscle group per week, weight or reps increasing every two weeks. Home training works too, if you have at least minimal equipment.
We don’t cut out cardio completely: 1–2 short sessions keep appetite and sleep in check.
Book your first session
Pick a service, date and time. I'll confirm the booking the same day.
- Format
- Zoom, Telegram, or in person in Brussels
- Duration
- 40 minutes
- Payment
- after confirmation