You can't build muscle without eating enough to build it.

This guide gives you a clear macro framework for a calorie surplus, a complete sample day of eating, and a customizable meal planning worksheet — so you know exactly what to eat and when to support steady, quality muscle growth.

Inside:

• Why muscle gain requires a calorie surplus (and how much)
• Macro Guidelines table (calories, protein, carbs, fats with target ranges)
• Sample Day of Eating (5 meals with specific food examples)
• Build Your Own Plan Worksheet
• Quick Action Checklist

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