Building a powerful physique requires more than just showing up; it requires a strategic assault on your limits. Our Body Gaining Pillar is engineered for those who want to pack on lean mass, increase raw power, and command presence. We strip away the "bro-science" and replace it with proven physiological principles that trigger muscle protein synthesis.
Body weight gain:
Training is the spark, but nutrition is the fuel. Without the right macronutrient balance, even the hardest workouts will fail to yield results. We’ve removed the guesswork with a data-driven approach to eating.
To grow, you must consume more energy than you expend.
The Action: Add 300–500 calories to your daily maintenance level.
The Goal: Aim for a weight gain of 0.25kg – 0.5kg per week to ensure the weight is primarily lean muscle, not just body fat.
Don’t just eat "more" eat with intention.
Protein (The Builder): Target $2.2g$ of protein per kilogram of body weight. This provides the amino acids necessary to repair the muscle fibers you tear down in the gym.
Carbohydrates (The Fuel): This should make up 50% of your total calories. Carbs spike insulin, which is the most anabolic (growth-promoting) hormone in your body.
Fats (The Regulator): Keep fats to 20-25% of your intake to maintain healthy testosterone levels.
What you eat around your workout determines how much you grow.
Pre-Workout (60 mins before): Fast-acting carbs + lean protein. (Example: Oatmeal and egg whites).
Intra-Workout (During): Essential Amino Acids (EAAs) or a carb powder if your session exceeds 90 minutes.
Post-Workout (Immediately after): High-glycemic carbs to replenish glycogen + rapid-absorbing protein. (Example: Cream of rice and whey protein).
Muscle growth happens while you sleep, not while you lift.
The Action: Consume a slow-digesting protein (Casein or Cottage Cheese) 30 minutes before sleep.
The Benefit: This provides a "steady drip" of amino acids to your muscles throughout the night, preventing catabolism (muscle breakdown).
