The Ultimate Muscle Gain Transformation
A comprehensive program designed to help skinny individuals gain muscle and boost confidence, based on proven strategies and avoiding common pitfalls. Transform yourself from skinny to strong by tracking your diet, progressively overloading your muscles, and strategically incorporating liquid calories.
Program Modules
Mastering Calorie Surplus and Diet Tracking
Learn the critical importance of a calorie surplus and how to accurately track your diet using MyFitnessPal to fuel muscle growth. We'll use implementation intentions to solidify the habit of tracking.
Calculate Daily Calorie Needs
DailyUse the TDEE calculator to determine your maintenance calories. Then, add 500 calories to find your target calorie intake for muscle gain.
Set Up MyFitnessPal
DailyDownload and configure MyFitnessPal for accurate meal tracking. Habit stacking: After your first meal, log it in MyFitnessPal.
Log Meals Daily
DailyTrack every meal in MyFitnessPal to maintain a consistent calorie surplus. Implementation intention: If you have an upcoming meal then add it to MyFitnessPal.
Progressive Overload: The Key to Muscle Growth
Understand and implement progressive overload to continually challenge your muscles and promote growth. We will track your weight lifted to ensure progressive overload.
Perform Sets to Failure
WeeklyComplete three sets for every exercise in your workout routine, aiming for muscle failure within the 8-12 rep range.
Increment Weight
WeeklyGradually increase weight by 2.5kg once you can comfortably complete 3 sets of 8-12 reps with the current weight. Loss aversion: If you do not record your lifts you lose 10 points
The Power of Liquid Calories
Learn how to strategically incorporate calorie-dense shakes into your diet to easily supplement your calorie intake and build muscle.
Prepare the Calorie Shake
DailyPrepare a shake with 350ml whole milk, 2 tbsp peanut butter, 1 scoop whey protein, 2 bananas, and 60g oats for approximately 1000 calories. Habit stacking: After you finish making your protein shake, drink it.
Consume on High-Calorie Days
DailyDrink the 1000 calorie shake on days when you struggle to meet your calorie goals. Reward schedule: after you drink the shake reward yourself with your favorite thing to do
Nutrient-Dense Foods vs. Fast Food
Learn to avoid relying on fast food and focus on nutrient-dense, high-quality protein sources for muscle growth and overall health.
Limit Fast Food intake
WeeklyRestrict fast food intake to a maximum of once per week, planning ahead to minimize temptation.
Focus on Nutrient-Dense Options
DailyPrioritize protein-rich and calorie-dense foods like peanut butter, avocados, steak, and chicken for optimal muscle growth.
What You'll Accomplish
- Understand the importance of a calorie surplus for muscle gain.
- Learn how to track your diet effectively using MyFitnessPal.
- Implement progressive overload in your weight training.
- Incorporate liquid calories into your diet strategically.
- Avoid relying on fast food and prioritize nutrient-dense foods.
Full program access + updates