The Simple Muscle Building Diet
A muscle-building diet focused on convenience and simplicity for long-term adherence, leveraging habit stacking and choice architecture.
Program Modules
Simplify Your Diet
Focus on convenience to ensure long-term success. Reduce laziness-induced failures by making healthy choices as easy as unhealthy ones through simplification (Choice Architecture) and making it a daily task (Habit Stacking).
Meal Simplification
DailyChoose only a couple of simple meal options (2-3) for each meal to reduce decision fatigue and preparation time, using Choice Architecture principles.
“When you are building your diet Focus only on couple of simple meals so have like two to three options for each meal and only select between them.”
Calculate and Distribute Protein Intake
Calculate your daily protein needs and distribute them evenly across 3-6 meals to maximize muscle-building opportunities. This is a foundational step for dietary planning.
Protein Calculation and Meal Planning
DailyCalculate your daily protein intake, divide it into 4 meals (example), and choose protein sources for each meal. We will start with calculating protein intake.
“The number of meals I recommend is between 3 to 6 meals per day”
What You'll Accomplish
- Simplify meal preparation for sustainable adherence to a muscle-building diet through choice architecture and habit stacking.
- Calculate daily protein requirements for muscle growth using a provided formula.
- Distribute protein intake effectively throughout the day to maximize muscle protein synthesis.
- Utilize convenient kitchen tools to minimize meal prep time, supporting simplification efforts.
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