A Step-By-Step Guide
On How To Gain Weight
Written by trainer winny
This guide will show you how to build a meal plan for bulking. (weight gain)
Don’t be scared of the number of pages, everything is simplified.
All you need to do is to follow this guide step-by-step!
To have a good understanding of everything, I recommend you to read through the whole
document first, and after that, you can go step by step with me, and make your meal plan!
The first thing that you need to do, is to open the Meals document and the Checklist
document.
You can either print it out, or you can just fill it in on your PC. Or you can just write down the
same thing on a piece of paper!
We will be filling it all up together.
This will ensure that everything will stay organized – and that you won't get lost.
To make sure that you understand everything, I will create an example meal plan for cutting
as we go along together! :)
Let's get right in!
1. Calculate your daily maintenance calories
This process is straightforward. Go to https://tdeecalculator.net/ and enter your gender, age, weight,
height, activity level, and body fat percentage.
Here is a graph to better understand body fat percentages. Just try to estimate, you don't need to
be super on point.
Men's body fat percentage:
Image source, and full credit: https://ultimateperformance.com/your-goal/fat-loss/male-fat-loss/male-body-fat-comparison/
Women's body fat percentage:
Image source, and full credit: https://ultimateperformance.com/your-goal/fat-loss/female-fat-loss/womens-body-fat-percentage-in-pictures/
For my example, I will use a 25-year-old male, that weighs 130 lbs (~59kg) and is 6ft (~180cm) tall.
His activity level will be set to moderate exercise, and his body fat will be around 10%.
(image from tdeecalculator.net)
After clicking the calculate button, we got what we wanted, our estimated maintenance calories.
(image from tdeecalculator.net)
This is the first thing that we will write down in our Checklist. (1.)
But to gain weight – we need to be in a calorie surplus.
When lean bulking, you should aim to gain roughly 1lbs/0.5kg per week.
A slow and steady approach is ideal, as the chance of experiencing side effects like stretch marks
and feelings of sluggishness will be decreased to almost zero.
That‘s why this guide focuses on lean bulking, and not on dirty bulking.
I rarely recommend dirty bulking, as it is just very drastic, and not needed in most scenarios.
To gain weight in a controlled manner, we need to set a calorie surplus.
The calorie surplus should be around 300 – 500 calories per day.
In this example, I will use a 500-calorie surplus.
So let's write it down in our Checklist. (2.)
I got this number by adding my 500-calorie surplus to my maintenance calories.
(ex. 2350 + 500 = 2850)
2. Calculate your daily amount of protein
Now we need to calculate our daily amount of protein.
The 0,8 – 1g of protein per lb of bodyweight (1,8g – 2,2 g per 1kg) is mostly good, the only issue with
it is that if you are overweight, this formula will give you way more protein than you will actually
need.
But if your goal is to bulk up, and you are following this guide, I don't think that you are obese, huh?
Even if you are not obese, we will still use this method, as it is the most accurate.
We are going to calculate our protein intake based on our lean body mass.
To do that, head over to https://www.omnicalculator.com/health/lean-body-mass
Enter your gender, weight, and height. This will give you your lean body mass (LBM).
(picture from omnicalculator.com)
As we can see, the lean body mass of my example is 118 lbs (53kg).
The lean body mass is the next thing on our Checklist. So write it down and continue. (3.)
Write it down in the units that are relevant to you, I will write down both because it's an example.
Because we are using our lean body mass instead of our actual body weight, we will use the higher
end of the recommended protein amount. So these are the formulas:
My example using the lbs formula:
118 lbs x 1g = 118 grams of protein per day
My example using the kg formula:
53 kg x 2,2 g ≐ 117 grams of protein per day.
Amazing! Now we know how much protein we need to consume every day!
For my example, it's roughly 118 grams of protein per day.
The daily protein intake is another thing on our Checklist, so let's write it down. (4.)
3. Split that amount of protein evenly between your meals
You need to know how many meals you will eat each day.
The range that I recommend you to choose from is 3 to 6 meals per day.
Every time you give your body a good amount of protein, you give your body a chance to build more
muscle.
You want to give your body as many opportunities for that to happen.
BUT! You shouldn't eat less than 3 or more than 6 meals per day.
-> If you eat less than 3 meals per day, you will miss out on the opportunities to build more muscle.
-> If you eat more than 6 meals per day, you can theoretically do so, but you won't provide your body
with any extra benefits.
So pick the number of meals that you will eat every day, based on what will work for your schedule.
Then write it down on the Checklist. (5.)
In my example, I will be using 5 meals per day.
The next thing on our Checklist is the amount of protein in each meal.
To find out, how many grams of protein you need in each meal. We will simply divide the daily
amount of protein by the number of meals that you have picked.
So the formula looks like this:
My example using this formula:
118 grams of protein ÷ 5 meals per day = Roughly 24 grams of protein in each meal
Now that we know the amount of protein in each meal, let's write it down in our Checklist. (6.)
Keep in mind, that you don't need to hit the exact amount of protein in each meal.
You can be more flexible with it, if you remain in the +- 10 grams of protein range, it will be fine.
At the end of the day, you just need to have enough protein in your diet and eat all of your meals.
Note that you should try to spread your meals relatively evenly throughout the day.
4. Add a protein source to each meal – so it roughly matches
the protein amount that you need in each meal
Now open the Meals document.
You will see 6 pages, labeled Meal 1 -> Meal 6
Based on the number of meals that you selected, you can just delete the extra meals.
I selected 5 meals, so I will be working with 5 pages.
No matter how many meals per day you‘ve chosen, the workflow is the same.
As with the Checklist, we will go step by step, so everything remains clean and easy to understand.
The first thing that we will be filling out, are the protein sources for each meal.
Check the Best Protein Sources document for help!
We will need to figure out, how much of that protein source we will need, to match the amount of
protein per meal that we calculated before.
Which was this number:
But to figure out how much protein you are getting from different foods, you will need to use an app
or a website where you can track the nutritional values of all the food.
In this example, I will be using https://www.nutracheck.co.uk/CaloriesIn/#url
(You do not have to use the same website as I do, they are all the same)
But first, you need to do 3 things.
Firstly, you need to name your meals.
Secondly, you need to select which one of your meals is going to be your pre-workout and postworkout meal.
This is important for a couple of reasons:
1. You don't want to put a lot of fat in your pre-workout meal because it will make you feel sluggish
during your workout.
2. Your pre and post-workout meals need a good amount of carbs. (more on that later)
So I chose 5 meals per day and named them, and also chose which meals were the pre and postworkout meals.
Meal 1 – Breakfast
Meal 2 – Morning snack
Meal 3 – Lunch (Pre-workout meal)
Meal 4 – Dinner (Post-workout meal)
Meal 5 – Evening snack
Now write it all down in the Meals document.
And the third step that you need to take, is to visualize what kind of a meal you will be making,
based on the protein source that you will select for each meal.
In the upcoming steps, we will be choosing a protein source for each one of our meals.
I can already tell you which protein sources I will be adding in my example, so you can get a better
idea of what I mean.
Meal 1 – Breakfast – Protein source: Eggs
Meal 2 – Morning snack – Protein source: Protein powder + Greek yogurt + Whole milk
Meal 3 – Lunch (Pre-workout meal) – Protein source: Tuna
Meal 4 – Dinner (Post-workout meal) – Protein source: Beef
Meal 5 – Evening snack – Protein source: Cottage cheese
Based on the protein sources that you chose, you can already visualize what the final meal will look
like.
For me, the final meals will be as follows:
Meal 1 – Breakfast: Omelette
Meal 2 – Morning snack: Shake
Meal 3 – Lunch (Pre-workout meal): Pasta salad with tuna
Meal 4 – Dinner (Post-workout meal): Beef with potatoes and avocado
Meal 5 – Evening snack: Cottage cheese with fruit and granola
This should help you to visualize everything a little better.
Now we can go ahead, and add a high-quality protein source to each one of our meals, and then base
the whole meal around it.
Try to go for the protein sources that you enjoy, and that are also of higher quality.
You don't need to worry if you have no idea what kind of meal you want to make from the protein
source that you chose.
The internet is full of awesome recipes, just type the name of your protein source, and add
something like „best bulking recipe“After that, there is a ton of great options out there!
Meal 1 - Breakfast
So we are starting with meal number 1, which in my case, is breakfast.
As I said before, we will need to add a protein source to each meal.
My protein source for this meal will be eggs.
From the calculations before, I know that I need roughly 24 grams of protein in each meal.
Our goal is to match that number.
One medium egg has 6,3 grams of protein.
So to get close to my goal of 24 grams of protein just from eggs, I will need 4 medium eggs.
You can pick multiple protein sources for one meal, this is just an example.
This is where the Meals document comes into play.
We will write down:
-
Name of the protein source
Amount of protein in that protein source
Amount of calories in that protein source
But because eggs are also a great source of healthy fats, we can also put them in the „healthy fat
source“ category, and write down the amount of healthy fats in it.
But don't write down the calories again, because we already got that written in the „protein source“
part.
If your protein source doesn't have any significant amount of healthy fat, just leave it blank for now.
If your protein source has some carbs, you don't need to worry about writing it down. The fact that
you wrote down the amount of calories your protein source has covered it.
So this is how it looks after Meal 1:
All the numbers that you see there, are based on this nutritional label:
I multiplied it by 4 because I have 4 eggs.
And I wrote it all down in the Meal 1 page.
We will come back to this Meal 1 page later when we will be filling out all of the other things.
Now we will do the same thing for all of our pages in the Meals document.
Meal 2 – Morning snack
When bulking, a very good tool that you can utilize is making shakes.
As it will be much easier to consume, and that's very important, when you are trying to gain weight.
So this morning's snack will be a shake.
I am going to put multiple protein sources into this meal:
1 scoop of protein powder
200g of Greek yogurt (preferably higher fat %)
200ml of milk (preferably whole milk)
So once again, we tried to match the (6. on the Checklist).
Which in my case was 24 grams of protein in each meal.
Let's write it all down in the Meals document. (Meal 2)
As you can see, all of these products are also considered healthy fats, so I wrote it down.
If you are curious about what is considered a healthy fat source, check the Best healthy fat sources
document.
Meal 3 – Lunch (Pre-workout meal)
The protein source for this meal is tuna.
Remember when I mentioned, that your pre-workout meal should not have that much fat, because it
will make you feel sluggish during your workout?
That's why the protein source for this meal is tuna in brine (not in oil).
You can choose any protein source that isn't that high in fat.
To get the amount of protein I need in each meal, (24g for me) I will need roughly 100g of tuna.
Let's write it down in the Meals document.
Meal 4 – Dinner (Post-workout meal)
The protein source for this meal is beef.
To get to my protein goal of 24 grams of protein per meal, I will need 100 grams of RAW beef.
Note that these are the macros for RAW beefafter it's cooked, the macros are different, so don't mix it up!
Also note, that when you are bulking, you should choose meat with a higher % of fat.
So for example, instead of going for the 5% extra lean beef, you should go for the higher % fat
variation, because it has more calories, so it will be easier and much easier for you to eat it if you are
struggling with getting your food in.
The only time when this is an exception is in your pre-workout meal, where you want to keep the fat
amounts on the low end! It can also be true for the last meal you eat before bed because if you eat a
lot of fat before going to bed, you will have trouble falling asleep.
So let's write it down into the Meals document once again. (Meal 4)
Meal 5 – Evening snack
The protein source for this meal is cottage cheese.
Products like Greek yogurt or cottage cheese have slow-digesting proteins, so they are perfect for a
snack before bed.
To get to my protein goal of 24 grams of protein per meal, I will need 300 grams of cottage cheese.
Let's write it down in the Meals document once again.
Congratulations, we filled in every protein source, and we are almost done!
If you have more meals than 5, then continue in the same spirit until you are finished.
5. Add up all the calories from your protein sources
Every time we wrote down a protein source, we also wrote down the amount of calories it has.
Now we are going to add up all the calories from all the protein sources.
264 + 493 + 109 + 209 + 189 = 1264 calories
Write down the final number in your Checklist. (7.)
This is how my Checklist looks after this step:
6. Add the missing amount of healthy fats
If you used eggs, fatty fish, or other sources of healthy fats, you might already have enough healthy
fats in your meal plan.
But if you didn't, that's fine, we will add all the necessary healthy fat right now.
Check the Best Healthy Fat Sources document for help!
To make sure that your body works properly, make sure that your diet
consists of at least 20% of healthy fats!
When you are on a bulk, this number should be around 30%, because fat is generally easier to eat
than carbs and protein.
And because 1 gram of fat has 9 calories, it will be much easier to get more calories in, than if you
ate more protein and carbs, which have only 4 calories per gram.
So in my example, I want to have 30% of my calories come from healthy fats.
First, we need to look at how much healthy fat is already in our diet.
Every time we wrote down a protein source, we also wrote down the amount of healthy fats it has.
My breakfast has 18 grams of healthy fat, my morning snack has 29 grams of healthy fats, and my
dinner has 14,5 grams of healthy fats.
When we add it up, it's 61,5 grams of healthy fat.
18 + 29 + 14,5 = 61,5 grams of healthy fat
If your protein sources don't have any healthy fats, don't worry, we will add them later.
But is this amount of healthy fat enough? Or are we still going to be a little bit short of our 30%
healthy fat goal?
To find out, we need to do one simple calculation.
Take the amount of calories with the added calorie surplus (number 2. in the Checklist) and multiply
it by the healthy fat percentage that we chose.
In this case, we chose that our diet will consist of 30% of healthy fats.
That's why I'm going to multiply it by 0,30. If I chose for example 35% - then I would multiply it by
0,35 and so on.
2850 x 0,30 = 855 calories
This is the number of calories that should come from fat each day.
To see how many grams of fat that is, we need to
divide it by 9 because there are 9
calories in each gram of fat.
855 ÷ 9 = 95 grams of healthy fat
So in my example meal plan, I managed to get 61,5 grams of healthy fat from the eggs, protein
powder, greek yogurt, whole milk, and beef.
But from the calculation above, I know that I need 95 grams of healthy fat.
To see how much healthy fat you are still missing, take the daily amount of healthy fat and subtract
it from the amount of healthy fat you already have in your diet.
95 – 61,5 = 33,5 grams of healthy fat
So for my example, I would still need to add 33,5 grams of healthy fat.
So let's see how you can do so!
You can use various types of nuts, olive oil, etc...
As mentioned in the Best Healthy Fat Sources document.
Note that you don't have to add a healthy fat source to every meal.
So we will write down:
-
Name of the healthy fat source
Amount of healthy fat in that healthy fat source
Calories of the healthy fat source
If your healthy fat source also has carbs or protein, you don't need to worry about it, just write down
the amount of healthy fat and the amount of calories it has.
Be careful and don't add too much healthy fat in your pre-workout and your pre-bed meal. Fat
digests very slowly, so you might feel sluggish during your workout, or have trouble falling asleep.
I will start by adding 25 grams of peanut butter to my Meal 2.
This will give me 12,9 grams of healthy fat out of the 33,5g I need.
This is how it looks after I added a healthy fat source to Meal 2.
I'm still missing 20,6g of healthy fat in my diet after adding the peanut butter.
So next I'm going to add a small avocado to my Meal 4.
This is going to add 17,4g of healthy fat.
And that is pretty much all the healthy fat I need in my diet.
It's still like 3g off what I need, but that's completely okay, you don't have to be exactly spot on.
So once again, I will write it down in the Meals document.
Continue until you get all of the healthy fat needed for your diet.
And after you do that, add up all of their calories.
Count only the calories of the healthy fat sources you added now.
For example, I'm not going to count the eggs, milk, protein powder, greek yogurt, and beef again.
152 + 171 = 323 calories
Write the final number in the Checklist (8.)
7. Add fruits and vegetables to your diet
Most fruits and vegetables are very low on calories – you don't necessarily need to count them.
But if you are relatively new to counting calories, I recommend you count everything.
Because not every fruit and vegetable is low on calories.
For example, one big banana can easily be 100 calories, and these things can easily add up.
So for demonstration purposes, I will count everything.
We will write down:
-
Name of the fruit or vegetable
The amount of fruit or vegetable
Calories of the fruit or vegetable
You don't necessarily need to add a lot of fruits or vegetables to your diet when you are bulking
because fruits and vegetables are mostly low-calorie high-volume foods.
This means that they are very satiating, while also having a very low amount of calories, and that's
the exact opposite of what you want when bulking.
I would still recommend adding some fruits and vegetables, to get in some vitamins, but you will not
be making huge salad bowls. You want to mostly focus on very calorie-dense foods, so you have an
easier time eating all of your food.
Meal 1 – Breakfast
Here I will add 21 grams of spring onion.
This is how the Meal 1 looks like after this step:
Meal 2 – Morning snack
Here I will add one large banana (190g).
This is how the Meal 2 looks like after this step:
Meal 3 – Lunch (Pre-workout meal)
Here I will add 100 grams of canned vegetable mix.
This is how the Meal 3 looks like after this step:
Meal 4 – Dinner (Post-workout meal)
Here I will add 75 grams of cherry tomatoes.
This is how the Meal 4 looks like after this step:
Meal 5 – Evening snack
Here I will add 100 grams of strawberries.
This is how the Meal 5 looks like after this step:
Now that we have added fruits and vegetables Let's count how many calories that is combined.
Add up all the calories from all the fruits and vegetables in each meal.
7 + 97 + 52 + 17 + 30 = 203 calories
Write the result in the Checklist. (9.)
8. You can add candy or something similar
This is the part, where you can add your favorite candy or something similar that you like.
You can skip this step if you feel like you don't need any candy.
Note that you should not add too much candy to your diet, as we still want our diet to consist of
mostly clean food. But because we are trying to gain weight, it can be a useful tool to add something
„less clean“ to your diet, if you are having trouble getting all of your food in.
So let's say that I want to add a little bit of sour patch candy to my diet.
24 grams is 79 calories, so I will double that.
So 48 grams of sour patch candy will cost me 158 calories.
This candy is just sugar, so if you really want to eat this type of stuff, at least eat it with a good
purpose:
If you eat this type of candy after or even in the middle of your workout, it will give you a small
energy boost, which doesn't last very long, but it's quick.
After, or even in the middle of your workout, your glycogen stores will be depleted, and sugary candies are a „good“ source of simple carbs.
Which will help you to quickly replenish your depleted glycogen stores. The energy is quick but doesn't last very long. You will still need to
use complex carbs in your post-workout meal – to replenish those glycogen stores.
Put the candy somewhere in the Meals document so you have everything in one place.
In my example diet, I plan to eat that candy after my workout, so I'm going to put it next to my
Meal 4 because that is my post-workout meal, so it will fit in nicely.
While you are writing in the Meals document, also write the amount and the calories of the candy
that you will eat.
This is how it looks with the candy added in:
Also don't forget to write down the number of calories of your candy in the Checklist! (10.)
This is how the Checklist looks like after adding candy:
9. Add high-quality carb sources
The first thing that we need to do, is to count how many calories are remaining for our carb sources.
To do that we need to subtract the number of calories after the added calorie surplus, with all of the
calories from your protein sources, fat sources, fruits and veggies, and candy.
This means that you subtract number 2. on the Checklist, with numbers 7., 8., 9., and 10.
Here is the visual representation:
2850 – 1264 – 323 – 203 – 158 = 902 calories left
Write down the final number on the Checklist. (11.)
We will now use all of these calories for high-quality carb sources
Keep in mind, that not every meal needs to have carbs in it.
The meals that need carbs are your pre and post-workout meals.
Carbs in your pre-workout meal are used as energy in your workout.
So put most of your carbs in your pre-workout meal and your post-workout meal.
I recommend putting 40% of your remaining carbs in your pre-workout meal, and the other 40% of
your remaining carbs into your post-workout meal.
This way you will have enough energy for your workout, while also being able to refuel your body
after your workout.
You can put the rest of the carbs wherever you want. It doesn't really matter.
Note that if you want to add sauces or any other small things to your meal, simply use a little bit of
the calories that are designated for the carbs for that particular meal.
In my example diet, I have 902 calories worth of carbs left.
(Number 11. on the Checklist)
To calculate the 40% from your „remaining calories for carb sources“ number Multiply your „remaining calories for carb sources“ by 0,4.
This will show you how many calories 40% of your overall remaining calories
902 x 0,4 ≐ 361 calories
This number is the rough amount of calories that will be spent on high-quality carb sources for
your pre and post-workout meal.
(341 calories worth of carbs for your pre and post-workout meal separately)
This means, that we have 20% calories worth of carbs remaining to put wherever we want.
Which is 180 calories for me.
To get the 20% number, multiply your „remaining calories for carb sources“ by 0,2.
902 x 0,2 ≐ 180 calories
First, let's use those 180 calories (20%).
Then we will spend the rest of the calories 2x 361 (2x 40%) on our pre and post-workout meals.
So now I'm going to select where I want to put the 20% of my calories worth of carbs.
I know that I will not put it into Meal 3 or Meal 4 because they are my pre and post-workout meals.
So for me, it's between Meal 1, Meal 2, and Meal 5.
When I look at my Meal 1 and Meal 2, I don't really want to add anything more to them.
So I consider Meal 1 and Meal 2 finished.
This is how the finished Meal 1 and Meal 2 look like:
Now I'm going to put the 180 calories (20%) in my Meal 5.
Meal 5 – Evening snack
I'm going to put one serving of granola (45g) into this meal.
Which is going to be 189 calories.
That is very close to my 20% calorie goal (180 calories for me).
You don't have to hit that number exactly.
So I will write it down in the Meals document, this is how the finished Meal 5 looks:
Note that you can spread this 20% calorie amount across more meals than just 1, you just need to
make sure that you don't go over the 20% by a lot, +-10 calories is fine.
The only meals left are the pre and post-workout meals.
We will put 40% of our remaining calories worth of carbs in each one of these meals.
It's the number that we calculated before, for me that was 361 calories.
Meal 3 – Lunch (Pre-workout meal)
The carb source for my pre-workout meal will be pasta.
To hit my 40% goal, I need roughly 361 calories.
So I will add 100 grams of pasta, which is 353 calories.
So it roughly matches the number that I calculated for myself. (40% = 361 calories for me)
Note that the pasta is weighed in an un-cooked state!
Let's write it down in the Meals document.
This is how my finished Meal 3 looks like:
Meal 4 – Dinner (Post-workout meal)
The last thing to do is to put the last 40% (361 calories for me) of calories worth of carbs into the
post-workout meal, which is the Meal 4 for me.
My carb choice for this meal will be potatoes.
For 361 calories (40%) I can get roughly 470 grams of potato.
Note that once again, the potatoes are weighed in an uncooked state.
And then we are left with 0 calories, thus completing this example diet.
So this is how my finished Meal 4 looks like:
You can look at all the finished meals when you open the „Meals – my example“ document!
Additional weight gain tips
Focus on calorie-dense foods
When you are bulking, you want to focus on very calorie-dense foods, because it will make getting
your food in way easier.
Add olive oil where you can!
An easy weight gain hack, that will make your bulking extremely easy, is to add olive oil everywhere
that you can. Not only that it will make your food taste better, but it will make your bulking so much
easier!
Make simple adjustments
You don't have to completely change your diet, you can just make small adjustments. For example, if
you are used to eating low-calorie Greek yogurt, simply switch to the full-fat variation. Or if you were
eating egg whites before, just switch over to eggs!
Consume liquid calories
Liquid calories are your best friend when bulking, just because of how easy they are to consume.
Focus on training and recovery
You should think about the bulking period, as a period where you are super diligent about your
training and recovery. Because as your weight increases, your strength also increases. That's why the
bulk is the best opportunity to make some great gains. So don't waste that opportunity!
Keep on doing cardio
Contrary to popular belief, you should still be doing cardio while on a bulk. I still recommend 150
minutes of cardio of moderate intensity per week. Obviously, you don't want to be doing intense 3hour long biking rides, but cardio activities that you can perform at a „conversational pace“ are
completely fine.
Take a walk after a big meal
We all know that feeling, you finish that big meal, and you feel extremely full and sluggish. The best
thing that you can do in this scenario, is to just go for a 10-minute walk to help your body digest that
food a little bit better.
Weigh yourself
This goes without saying, but without weighing yourself, you have no idea what's happening to your
body. I recommend you weigh yourself every day. Write it down every day, and at the end of the
week, average it out – that's the best method to see what's truly happening with your weight.
Weigh yourself in the morning before eating anything. We need the weigh-ins to be standardized.
Caffeine timing
Caffeine is great, right? Well yeah, but when you are trying to bulk up, it might not be that great, and
that's for one simple reason. Caffeine is an appetite suppressant, and you don't really want to
suppress your appetite when you have a lot of food to eat. It is fine to consume caffeine when
bulking, but you need to pay attention to the timing of it, you are not going to smash a can of
Monster an hour before your biggest meal of the day, that would just increase the likelihood that you
will not be able to finish that meal.
Be patient
Weight gain done right, takes time. You need to be patient to succeed.
Bulking is the best opportunity you will ever get for growing, so set up your diet, and focus on the
training and recovery, and you will become an absolute beast!
That's everything you need to know to succeed, good luck, I know you can do it!