🍳 Food & Cooking · Fitness Nutrition
Build muscle without the belly. Clean bulk made simple.
AI creates a weekly meal plan with calories, macros, and recipes tailored to your weight and goals. Whole foods, steady surplus, no junk – gain lean mass, not fat.
protein/carbs/fats
macro targets
7 days
weekly plan
15+
recipes
$29.00
$49.00
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One-time purchase · Instant access · Shopping list included
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The Problem
You want to gain muscle, but you're afraid of getting soft — so you stay skinny.
You tried 'dirty bulking' and just got fat
You ate everything in sight – pizza, burgers, ice cream. Sure, you gained weight, but it went to your belly, not your biceps.
You have no idea how many calories or protein you need
You eat 'a lot' but you're not tracking. You might be under‑eating or over‑eating the wrong macros.
Eating clean feels boring and repetitive
Chicken, rice, broccoli every day? You get bored and give up, then order takeout.
You don't know how to adjust when you stop gaining
The first 2 weeks you gained. Then nothing. You don't know whether to eat more, train harder, or change your macros.
What You Get
A complete clean bulk system for lean muscle gain.
📊
Macro Calculator
Protein, carbs, fats based on your weight, training frequency, and muscle gain goal. No guessing.
📅
7‑Day Clean Bulk Menu
Breakfast, lunch, dinner, snacks – whole foods only. Sample day: 6 meals, 3000‑3500 calories, 180‑200g protein.
🍳
Recipe Library (15+ Recipes)
High‑protein meals with cooking time (15‑60 min), calories, and macros per serving. Includes vegetarian and vegan options.
🛒
Weekly Shopping List
Organised by aisle (proteins, carbs, fats, vegetables). Buy once, prep once, eat clean all week.
⏱️
Meal Prep Guide
Cook 2‑3 hours on Sunday, eat for 3‑4 days. Step‑by‑step prep schedule, container guide, reheating instructions.
📈
Progress Tracker & Adjustment Guide
Weekly weigh‑ins, waist/chest/arm measurements. Flowchart for adding calories (+200) if not gaining.
How It Works
From confused eater to lean gainer in 4 weeks.
1
Get your macro targets
Enter your weight, training frequency, and dietary preferences. AI calculates calories, protein, carbs, fats.
⏱ ~3 minutes
2
Follow the weekly meal plan
Use the 7‑day menu, recipes, and shopping list. Meal prep on Sunday. Eat clean, hit your macros daily.
⏱ 2‑3 hours prep + 30 min/day
3
Track and adjust
Weigh weekly, take measurements. If not gaining, add 200 calories. If gaining too fast, reduce carbs. Repeat for 12 weeks.
⏱ weekly
6‑12
lbs of lean mass in 12 weeks
whole foods
no junk
300‑500
calorie surplus
2.2g/kg
protein target
Questions
Everything you need to know.
What's the difference between clean bulk and dirty bulk?
Clean bulk: small calorie surplus (300‑500) from whole foods (chicken, rice, eggs, oats). Dirty bulk: large surplus from junk food (pizza, ice cream, fast food). Clean bulk builds muscle with minimal fat gain; dirty bulk adds mostly fat.
How much protein do I really need?
For muscle gain, aim for 1.6‑2.2g per kg of body weight (0.7‑1g per lb). Example: 80kg person needs 130‑175g protein daily. The plan calculates exactly for you.
I'm vegetarian / vegan. Can I still clean bulk?
Yes. The plan includes tofu, tempeh, seitan, legumes, plant protein powder, and high‑protein grains (quinoa). Sample vegan meals are included in the recipe library.
Do I need to meal prep?
Not strictly, but it makes hitting your calories much easier. The guide includes a no‑prep option (quick meals under 15 min). However, most successful clean bulkers prep on Sundays.
What if I have a small appetite?
The plan includes liquid calories (smoothies, shakes) and calorie‑dense whole foods (nuts, nut butters, oats, rice). Eat 5‑6 smaller meals instead of 3 large ones.
How do I know if I'm gaining muscle or fat?
Track waist and chest measurements weekly. If waist increases faster than chest/arms, reduce calories by 100‑200. Also take progress photos in the same lighting every 4 weeks.
Reviews
Real lifters, real lean gains.
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