Menu & Workout Plan To Make Gains Fast

Build a meal plan and workout routine that support each other. Here we share a sample meal plan for one day to show what six meals a day may look like, however the amounts depend on your individual needs and goals. 

I have been consuming 6000 calories with traditional strength training, then after 6 weeks I switch to Hypertrophy training and drop my calorie intake to 4500. During traditional strength training you need more calories since your going to be lifting more and you will be burning through your calories faster and you need to fuel yourself. During hypertrophy you don’t need as much since the weight you're lifting will be about 30% of what you're used to, however your reps will have increased dramatically, 2-3 fold. 

Day 1 Meal Plan
Meal 1: 3 whole eggs and 2 egg whites scrambled with spinach, mushrooms, and whole-grain toast, and 1 cup of mixed berries.
Meal 2: Greek yogurt with mixed berries and 1 oz of mixed nuts.
Meal 3: Grilled chicken breast, sweet potato, and mixed veggies, and 1 medium-sized apple.
Meal 4: Protein shake made with whey protein, 1 banana, and almond milk.
Meal 5: Grilled salmon, quinoa, and mixed veggies, and 1 small avocado.
Meal 6: Cottage cheese and mixed berries, and 1 tablespoon of almond butter.

Remember, the exact calorie and macronutrient requirements may vary based on individual needs and goals, you may want to speak with a nutritionist based on your desired goals. With a balanced nutrition plan and a consistent workout routine, you can achieve your muscle-building goals.


Below I’ve outlined the first day of a 7-day workout routine that is designed to target all major muscle groups and maximize muscle growth.

Day 1: Chest and Triceps
This workout includes the barbell bench press, incline dumbbell press, Incline cable fly’s, close-grip bench press, and tricep pushdowns. These exercises target the chest and triceps muscles and are a great way to start the week strong.

The barbell bench press is a classic exercise that targets the chest, shoulders, and triceps. It is important to use proper form and gradually increase the weight to maximize muscle growth. The incline dumbbell press targets the upper chest muscles and helps to create a well-rounded chest. Incline cable fly’s are a great way to isolate the chest muscles and increase muscle definition.

For triceps, we have the close-grip bench press and tricep pushdowns. The close-grip bench press targets the triceps while also working the chest and shoulders. The tricep pushdown is a great isolation exercise that targets the triceps and helps to increase muscle definition.

Remember to perform 4 sets of 8-10 reps for the barbell bench press and incline dumbbell press, and 3 sets of 12-15 reps for the cable fly’s, close-grip bench press, and tricep pushdowns.

To get the most out of your workout, it is important to maintain proper form and gradually increase the weight over time. Don't forget to warm up before your workout and cool down afterwards.

Always consult your healthcare professional before starting a new fitness routine.

​Come back for Day 2's menu and workout!

Learn more about how professional meal prep can support your goals