Putting It All Together: A Simple Starter System for Muscle-Gain Nutrition

The Starter System: One Weekly Loop You Repeat

This chapter turns everything you’ve learned into a simple weekly system you can run on autopilot. The goal is not a “perfect” plan; it’s a repeatable loop: set targets → build a small menu → shop once → prep once or twice → run training/rest day templates → check results → adjust.

What you need to decide (and what you can keep constant)

• Decide once per week: calorie target, protein target, carb/fat split, training-day vs rest-day layout, grocery list.
• Keep constant for 2 weeks: your 3–5 core meals, meal timing pattern, and tracking method. Consistency makes calibration accurate.
• Adjust only when the check-ins tell you to: small calorie changes, usually via carbs/fats, not protein.

Step 1: Set Your Weekly Targets (Calories + Protein)

You already know how to estimate your calorie needs and pick a protein target. Here’s how to operationalize it into a weekly system.

1) Choose a single daily calorie target to start

• Pick your starting daily calories (from your prior method) and commit to it for 14 days.
• If you prefer different targets for training vs rest days, keep the weekly average aligned with your goal (example below).

2) Lock protein as a non-negotiable

• Set your daily protein target and keep it the same on training and rest days.
• Practical rule: treat protein like a “bill” you pay daily; carbs/fats are the adjustable “spending.”

Weekly-average method (simple math)

If you train 4 days/week and want slightly higher calories on training days:

Weekly calories = (Training day calories × 4) + (Rest day calories × 3)

Then divide by 7 to see your weekly average. This helps you avoid accidentally overshooting when you “eat big” on training days.

Step 2: Assign Carbs and Fats (Without Micromanaging)

You’ve already learned how carbs and fats support performance and health. Here’s the starter-system approach: set protein first, then split the remaining calories into carbs and fats in a way you can execute.

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Two easy options

• Option A (same macros daily): easiest for routines and meal prep; best if your schedule is consistent.
• Option B (training/rest split): higher carbs on training days, slightly higher fats on rest days; best if appetite and performance vary.

How to implement Option B (training/rest split)

• Protein: same both days.
• Carbs: higher on training days (more around workouts).
• Fats: slightly higher on rest days to keep calories stable and meals satisfying.

Keep the split simple: you’re not trying to “optimize” every gram; you’re trying to create a plan you can repeat.

Step 3: Build 3–5 Repeatable Meals (Your “Core Menu”)

Your core menu is the engine of consistency. You’ll rotate 3–5 meals that are easy to shop for, easy to cook, and easy to hit your targets with. You can still eat other foods; these meals just cover most of your week.

Rules for core meals

• Each meal has a clear protein anchor (so you don’t “forget” protein).
• Each meal is scalable: you can add/remove carbs or fats without changing the whole recipe.
• Each meal uses overlapping ingredients to simplify shopping and reduce waste.

Template: build a meal in 4 parts

• Protein anchor: chicken, lean beef, eggs/egg whites, Greek yogurt, tofu/tempeh, fish, protein pasta, etc.
• Carb base: rice, potatoes, oats, pasta, bread, fruit, beans/lentils.
• Color/fiber: vegetables, berries, salad mix, frozen veg.
• Fat/flavor: olive oil, avocado, nuts, cheese, sauces (measured if needed).

Example core menu (pick 3–5)

Pick meals you genuinely like. If you don’t enjoy them, you won’t repeat them.

Step 4: Turn the Core Menu Into a Grocery List

Write your grocery list from meals, not from cravings. This is the biggest “system” upgrade for most people.

Grocery list builder (5 minutes)

1. List your core meals for the week (e.g., 2 breakfasts, 2 lunches, 2 dinners, 1–2 snacks).
2. Count servings you need (e.g., chicken bowls × 6).
3. Convert servings to quantities (protein, carb, produce, extras).
4. Add 2–3 flexible items for variety (fruit, a different veg, a sauce).

Example grocery list (based on common core meals)

• Proteins: chicken, eggs/egg whites, Greek yogurt, lean ground meat or tofu, salmon or canned tuna
• Carbs: rice, oats, potatoes, bread/wraps, fruit (bananas/berries)
• Vegetables: salad mix, frozen mixed veg, onions/peppers, broccoli
• Fats/flavor: olive oil, nut butter, cheese, salsa, soy sauce, spices
• Convenience: microwave rice packs, frozen fruit, pre-cut veg (if time is tight)

Convenience foods are not “cheating.” They’re often the difference between consistency and chaos.

Step 5: Prep Once, Then “Assemble” All Week

Meal prep doesn’t have to mean eating identical containers for 7 days. The starter system uses component prep: cook a few staples, then assemble different meals quickly.

Component prep checklist (60–90 minutes)

• Cook 1–2 proteins (e.g., chicken + lean chili).
• Cook 1–2 carb bases (e.g., rice + potatoes).
• Prep produce (wash salad, chop onions/peppers, steam frozen veg).
• Set up “add-ons” (salsa, yogurt, sauces, measured oil if needed).

Assembly examples (5 minutes)

• Chicken rice bowl: chicken + rice + frozen veg + salsa + optional olive oil.
• Chili meal: chili + rice or bread + salad.
• Yogurt bowl: Greek yogurt + oats/granola + fruit + nut butter.

Training Days vs Rest Days: Two Simple Day Templates

Use templates so you don’t have to “decide” all day. Your templates should match your schedule, appetite, and training time.

Template A: Training day layout (example)

Assume an afternoon workout. Adjust times as needed.

• Meal 1 (breakfast): protein-focused core meal + moderate carbs
• Meal 2 (lunch): core meal with carbs
• Pre-training (60–120 min): smaller meal or snack that’s easy to digest (protein + carbs)
• Post-training (0–2 hours): core meal with protein + carbs
• Optional snack: protein-forward if you’re short on protein for the day

Template B: Rest day layout (example)

• Meal 1: protein-focused core meal
• Meal 2: core meal with vegetables and a controlled carb portion
• Meal 3: core meal; adjust fats upward if you’re using a training/rest split
• Optional snack: protein + fruit or a simple protein option

How to scale portions without rewriting the plan

• Need more calories: add 1 carb serving to 1–2 meals (or add a fat serving if appetite is low).
• Need fewer calories: remove 1 carb serving from 1–2 meals (or reduce added fats).
• Protein stays stable: adjust carbs/fats first.

Sample Day Layouts (Concrete Examples You Can Copy)

These are examples of structure and food choices. Plug in your own targets and portion sizes.

Sample training day (4–5 feedings)

• Breakfast: Greek yogurt bowl (Greek yogurt + oats/granola + berries)
• Lunch: Chicken rice bowl (chicken + rice + veg + salsa)
• Pre-workout snack: banana + a protein option (e.g., yogurt or a simple protein serving)
• Dinner (post-workout): lean chili + rice + salad
• Evening: eggs on toast or a smaller protein snack if needed to hit protein

Sample rest day (3–4 feedings)

• Breakfast: eggs/egg whites + toast + fruit
• Lunch: salmon + potatoes + vegetables
• Dinner: chicken salad bowl (chicken + big salad + measured olive oil + optional bread)
• Snack (optional): Greek yogurt + fruit or nuts (depending on your fat target)

Two-Week Calibration Plan (Specific Check-Ins + Adjustments)

Calibration is where the system becomes personalized. For 14 days, you run the plan consistently, then make small, specific changes based on objective check-ins.

What to track during the 14 days

• Body weight: daily morning weigh-ins (after bathroom, before food), then use a 7-day average.
• Training performance markers: 1–3 key lifts (loads/reps), plus session quality (energy, pump).
• Adherence: how many days you hit calories and protein within your chosen tolerance.
• Hunger/satiety: quick 1–5 rating at the end of each day.

Check-in schedule

• Day 1: set targets, choose core meals, shop, prep.
• Day 4: adherence check (no macro changes yet). Fix execution issues (missing groceries, low-prep meals, inconsistent protein).
• Day 7: first weekly review using 7-day average weight + training notes.
• Day 10: adherence check (again, fix execution first).
• Day 14: second weekly review; make your first true adjustment if needed.

How to interpret the first 7 days

Week 1 often includes noise (water, glycogen, sodium changes). Use it mainly to confirm you can execute the plan and to spot obvious under/over-eating signals.

Adjustment rules (make one change at a time)

Execution-first troubleshooting (before changing calories)

• Protein missed? Add a protein-forward snack or increase protein in one core meal.
• Calories missed due to low appetite? Use more calorie-dense add-ons (oil, nut butter) or reduce meal volume (swap some high-fiber carbs for easier-to-eat carbs).
• Calories exceeded due to snacking? Add a planned snack to the template and reduce “unplanned” grazing; increase meal structure.
• Weekends derail you? Pre-plan one restaurant meal and one social event strategy (see sustainability section) and keep the rest of the day template intact.

Sustainability: How to Stay Consistent for Months

Flexibility without losing the system

• Use the 80/20 structure: 80% of intake from your core meals and staples; 20% flexible foods that fit your targets.
• Swap, don’t add: if you want a dessert or a richer meal, swap it for a similar-calorie item rather than stacking it on top.
• Keep protein constant: when flexibility increases, protein is the anchor that keeps the plan stable.

Social eating strategies (restaurants, family meals, events)

• Decide the “win condition” before you go: hit protein, stay within a reasonable calorie range, and enjoy the event.
• Order around a protein anchor: choose a main protein, then add carbs/fats based on your day (training vs rest).
• Use the “one lever” rule: if the meal is high-fat (pizza, burgers), keep carbs earlier/later in the day more moderate; if the meal is high-carb (pasta), keep added fats more moderate.
• Alcohol plan (if applicable): set a limit in advance and treat it as part of your calorie budget; prioritize protein and hydration.

Travel and busy weeks: the minimum effective plan

• Non-negotiables: daily protein target + a consistent meal pattern (even if food choices change).
• Convenience defaults: grocery-store rotisserie chicken, Greek yogurt, ready rice, fruit, bagged salad, canned fish, microwave meals with clear protein content.
• Two-meal backbone: if days are chaotic, lock in two high-protein meals and fill the rest with simple add-ons.

Consistency tactics that actually work

• Plan friction out: keep your core ingredients stocked; repeat the same breakfast most days; automate shopping with a saved list.
• Use “if-then” rules: if you miss a meal, then your next meal includes a full protein serving; if you eat out, then you keep the rest of the day to core meals.
• Measure success weekly, not daily: daily fluctuations are normal; your weekly check-in drives changes.
• Keep changes small: small adjustments are easier to sustain and easier to interpret.