The Foundation: Caloric Surplus
To build muscle, you need to consume more calories than you burn. Aim for a surplus of 300–500 calories above your maintenance level.
Protein: The Building Block
Protein provides the amino acids your muscles need to repair and grow.
- Target: 1.6–2.2g per kg of bodyweight daily
- Sources: Chicken, fish, eggs, Greek yogurt, lentils, tofu
- Timing: Spread across 3–5 meals for optimal absorption
Carbohydrates: The Fuel
Carbs fuel intense training sessions and support recovery.
- Target: 4–7g per kg of bodyweight daily
- Sources: Rice, oats, sweet potatoes, fruits, whole grains
- Timing: Higher intake around training sessions
Fats: The Regulator
Healthy fats support hormone production, including testosterone.
- Target: 0.7–1.2g per kg of bodyweight daily
- Sources: Avocado, olive oil, nuts, fatty fish
Hydration
Drink at least 3 liters of water daily. More if training in Abu Dhabi's heat.
Sample Meal Plan
- Breakfast: Oats with protein powder, banana, almond butter
- Lunch: Grilled chicken, brown rice, mixed vegetables
- Pre-Workout: Rice cakes with honey, whey shake
- Post-Workout: Lean beef, sweet potato, broccoli
- Dinner: Salmon, quinoa, asparagus
Key Takeaway
Nutrition doesn't need to be complicated. Prioritize whole foods, hit your protein target, and stay consistent.