Free 29-page blueprint

Eat 3,000 calories a day without hating your food.

The 7-day high protein bulking blueprint. 21 meals, a shopping list with real prices, a meal prep schedule and a fix for every reason you are not gaining weight.

12 recipesAbout $10 a dayUnder 30 min190g+ protein

The 7-Day High Protein Bulking Blueprint cover

190gprotein a day

~$10per day

29PAGES

12RECIPES WITH PHOTOS

3,000CALORIES A DAY

$73WHOLE WEEK

Sound familiar?

You are not broken. Your plan is.

Most skinny guys are told to just eat more. Nobody shows them how to do it every day, with food they like, on a normal budget. This blueprint does.

"I am never hungry."

You wait for hunger that never comes and stay stuck at the same weight.

The fix: Eat on a clock, add a shake and use calorie dense foods.

"I eat a lot and still do not gain."

Most hard gainers eat far less than they think.

The fix: Every recipe has exact gram weights and calculated macros.

"Chicken and rice is so boring."

Boring food is the fastest way to quit a bulk.

The fix: 12 different recipes: burritos, creamy pasta, bowls and more.

"I do not have time to cook."

Cooking three times a day is not realistic.

The fix: Two prep sessions cover the whole week. Every recipe is under 30 minutes.

"I gain fat, not muscle."

A huge surplus mostly adds fat.

The fix: A controlled surplus, 190g protein a day and a simple weekly weigh-in.

"It is too expensive."

Bulking sounds like a second rent payment.

The fix: The whole week costs about $73. That is around $10 a day.

What is inside

Everything you need for week one

Not just recipes. A complete system you can follow, from the shopping trip to the weekly weigh-in.

Your struggles, fixedThe 8 reasons you are not gaining weight, and the fix for each.

The 7-day plan21 meals with calories, protein and cost for every single day.

What it costsReal prices in dollars and euros, plus budget hacks.

12 full recipesPhoto, macros, cost, ingredients, method and a pro tip.

Meal prep scheduleTwo kitchen sessions and storage rules for the full week.

TrackersA weekly tracker and a 4-week progress log to print.

Calorie and protein targets for 55 to 100 kg
Weekly shopping list with quantities
Cost per meal, per day and per week
Sunday and Wednesday meal prep timeline
Add 300 calories in 60 seconds cheat sheet
High protein snack list with macros
Swap guide for allergies and budget
Troubleshooting and eating out guide

The food

Meals you actually look forward to

Big portions, real flavour and macros calculated from raw weights.

Sweet potato beef bowl1,144 kcal | 62g protein

Creamy garlic beef pasta1,125 kcal | 80g protein

Honey garlic chicken bowl945 kcal | 71g protein

High protein beef burrito1,217 kcal | 71g protein

Chicken mac and cheese1,078 kcal | 86g protein

Chicken satay rice bowl956 kcal | 76g protein

Peanut butter overnight oats926 kcal | 49g protein

PB banana bulking shake1,112 kcal | 67g protein

Questions

Good to know

Is it really free?

Yes. Enter your email and you can download the full 29-page blueprint straight away. No card needed.

Do I need to track calories?

No. The plan is built from exact weights, so if you eat the meals you hit roughly 3,000 calories and 190g protein. The tracker pages are optional.

I weigh less than 75 kg. Is this too much food?

The guide includes a table that shows the right calories and protein for 55 to 100 kg, plus how to scale the portions up or down.

Is it vegetarian?

No, it uses chicken, beef, tuna and eggs. The swap guide lists alternatives for dairy, gluten, nuts and some proteins.

How much does it cost?

About $73 or EUR 67 for the full week, based on average supermarket prices. Prices vary per country and store.

Is this medical or dietary advice?

No. All numbers are estimates for healthy adults. Talk to a doctor or dietitian before changing your diet if you have a health condition.

Free download

Stop guessing. Start gaining.

Get the blueprint now and cook your first high protein bulking meal today.