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Achieve your muscle building goals with our high protein plans

Our daily muscle building plans contain for each day, your breakfast, lunch, dinner, snacks and shakes!

We have muscle building plans from 2500 calories per day all the way up to 4500 calories, depending on your caloric needs. And because they use the same PERFORMANCE meals with standardized calories and macros, you don't need to worry which recipe to choose each day. Magic!

Whether you're a fitness expert, or a beginner who wants to guarantee results, a daily plan is the way to go!


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Calories: the key to gain weight

Whether you're a fitness athlete on a bulking phase, a person trying to improve your athletic performance, or someone trying to radically change your appearance, the golden rule of nutrition is pretty simple:

In order to gain weight, you need to be in a calorie surplus. In simple words, this means eating more calories than your body needs.

Calories are the units of energy contained in your food.

The most common misconception is that training hard at the gym is enough to build muscle. But it's only a part of the story!

Training hard at the gym will raise your caloric needs. You need to fuel your body with enough calories to fuel your whole day, and extra calories for your intense workouts. Then, you still need more calories on top of that to actually be able to build new muscle tissue!


A good surplus is anywhere between 500 and 1500 calories per day, on top of what you need to fuel your body and your intense workouts!

If you're not gaining weight, then it means you're simply not eating enough calories for your body to create additional tissue. You may already be eating a lot, but trust us, you need even more! It's not uncommon to need to eat one large breakfast, 3 large meals (yes, three), and then some snacks and shakes (maybe even a weight gainer shake)!

On any fitness journey but especially on a mass-building plan, eating is part of your training. This means, just like you need to push yourself to lift heavier and heavier each week, you may have to force yourself to eat more if you're not used to it. It's part of the process! If needed, you can use weight gainer shakes to make it easier.

With the right calorie surplus, you can expect to gain up to 1% of weight per week. This means if you're 180lbs, you can target up to 1.8lbs per week.

When on a lean bulk, you give your body a small calorie surplus. This means it will create muscle more slowly, but it will limit fat gains.
When on a dirty bulk, you give your body a strong calorie surplus, meaning that you will maximize muscle building, but you will likely gain a bit of fat in the process. You can of course later burn that fat on a cutting phase.


To get a good estimate of your daily caloric needs, and also estimate your calorie surplus recommended, you can use our free online calorie calculator! It uses the Harris-Benedict formula used by most nutritionists and fitness coaches.

Calorie Calculator

Macros and exercise: The key to building muscle mass

When on a calorie surplus, you need to exercise in order to convert that extra energy into muscle, and not fat.

To stimulate muscle growth, you need to break your muscle fibers during training. This will signal your body to repair them and build additional fibers on your day off.

This means you need to lift heavy weights at the gym! And if you have trouble gaining weight, reduce cardio exercises since they burn a lot of calories.


You'll need protein to build muscle, but also a lot of carbs to fuel your high intensity trainings.

On a muscle building diet, nutritionists recommend around 25% of your calories to come from protein, around 50% from carbs, and the rest from fat. About 2g of protein per kg of weight per day is also recommended (0.8g per lb), including about 0.35g/kg from a shake post-training (0.15g/lb).


Les macronutriments (ou macros) sont la répartition entre protéines, glucides et lipides dans tes calories.

Les glucides sont la principale source d’énergie pour ton cerveau et soutiennent l’exercice et la récupération. Ils se digèrent vite et se convertissent rapidement en énergie. L’excès est stocké en gras.
1 g de glucides = 4 calories

Les protéines sont essentielles pour construire et réparer les tissus (muscles, peau, os). Elles sont plus longues à digérer et peuvent aussi servir d’énergie de secours.
1 g de protéines = 4 calories

Les lipides sont une source d’énergie concentrée et durable, et essentiels pour les cellules et les hormones. Les gras insaturés sont bénéfiques, tandis que les gras saturés et trans sont généralement moins souhaitables.
1 g de gras = 9 calories

Fat loss measuring tape

Results - scientifically guaranteed

By controlling exactly your calories and macros, you can make sure your hard work at the gym is always rewarded by real steps towards your future body!

As long as you eat all of your plan, and nothing but the plan (i.e. no extra bread, sugar, sodas), you should see results on the scale within a few days.

Make sure to track your weight regularly, especially on the first week, to adjust your plan if needed. It's recommended to weigh yourself in the morning right after waking up, in order to have the least amount of fluctuation due to timing of meals and drinks. You can create an account on My Fit-Plans to use our free weight tracker! You'll see your weight history as well as recommendations for your fitness journey.

If you don't gain enough weight, simply rise your calories on the next week! And if you gain too much weight, you can go with a lower calorie plan.

As always on a fitness journey, make sure to drink enough water (2L per day is recommended), and have 7-9 hours of sleep per night.


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Fat loss measuring tape

Based on our signature PERFORMANCE meals with standardized macros

Performance

Fit-Plans's secret sauce? We engineer our recipes to not only be delicious, but also to have standardized calories and macros.

This means that each recipe of a given category will have the same calories and macros! No need to calculate which recipe to choose each day to reach your daily macros, just pick whichever you like!

All PERFORMANCE meals have 800 calories, 50g of protein, 100g of carbs, and 23g of fat.

The same is true for any item in your daily plan: Each breakfast will have the same macros, each shake will have the same macros, each protein bar, etc... That's the magic of Fit-Plans!


Learn more about our meals

Browse our muscle-building optimized plans

All our PERFORMANCE nutrition plans have macros optimized for building muscle: You only need to choose your daily calories let us take care of the rest!


Commandez en ligne. Suivez vos résultats.

My Fit-Plans est notre application web pour calculer vos calories, suivre vos résultats, et (re)commander en ligne

Créez un compte pour obtenir vos besoins nutritionnels quotidiens estimés. Ensuite, chaque matin, enregistrez votre poids et assurez-vous d'être sur la bonne voie !

Les résultats de votre alimentation seront visibles sur la balance en quelques jours, comparé à quelques semaines pour voir l'effet dans le miroir.

En suivant votre poids quotidiennement, vous aurez un feedback rapide pour savoir si votre apport quotidien est suffisant pour atteindre vos objectifs. Et vous pourrez ajuster votre plan pour la semaine suivante !

C'est gratuit pour tous, que vous achetiez nos repas ou non.


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Would you like to learn more about Fit-Plans' fitness meals?

Don't hesitate to reach out to our team. We are truly passionate about fitness and nutrition, and we'll be delighted to answer any questions you have about our service.