TTF Complete Muscle Gain Nutrition Plan

Gain steady, lean muscle without the sloppy bulk. A complete eating blueprint for 8–12 weeks of muscle growth.

Main product description

Eating “more” isn’t a plan. The TTF Complete Muscle Gain Nutrition Plan gives you a clear, numbers-based nutrition system to build muscle steadily while keeping fat gain under control. It shows you exactly how much to eat, what to eat, and how to adjust as your weight climbs.

Instead of dirty bulks or random high-calorie days, you’ll follow a structured lean bulk approach with a moderate surplus, high protein, smart carbs and supportive fats – aligned with what the research and top coaches use for muscle gain.

What’s inside the plan

• Calorie surplus calculator for lean gains
  Learn how to find your maintenance calories and then add around 10% (roughly 200–500 kcal) for muscle growth without unnecessary fat. Includes a body weight–calorie table so you can plug in your starting point fast.

• Macro targets for muscle building
  Clear guidelines for:

  • Protein: around 1 g per pound of body weight to support muscle repair and growth.

  • Carbs: your main training fuel (around 45–50% of calories) to keep performance and pumps high.

  • Fats: 25–30% of calories to support hormones and overall health.
    Includes a full example macro breakdown for an 180 lb lifter so you can see how it looks in real numbers.

• Sample full day of eating for muscle gain
  A complete example day with breakfast, snacks, lunch, pre‑workout, post‑workout and dinner – all with macros and calories included, so you can copy it or use it as a template.

• Meal timing and structure that fits lifting
  Guidance on how to spread protein across 4–6 meals, where to place most of your carbs (around training), and how to make the day work whether you train morning or evening.

• Progressive nutrition strategy as you grow
  Simple rules for when and how to add calories as your body weight increases, so you keep your surplus in the sweet spot and don’t end up in a fat-gain spiral.

• Meal prep, hydration & supplement guidance
  Practical tips for bulk-cooking proteins/carbs, daily water intake, and evidence-based supplements like whey and creatine to support your muscle-building phase.

• Common muscle gain mistakes to avoid
  Covers under-eating protein, pushing the surplus too hard, poor food quality, and inconsistent eating patterns – plus how to fix them quickly.

Who this plan is perfect for

This plan is ideal if you:

• Train hard but struggle to gain scale weight or muscle size.

• Have tried bulking before and just felt puffy, soft, and sluggish.

• Want a lean bulk that adds shape and strength, not just body fat.

• Prefer a clear, structured plan over guessing your meals every day.

Use it for 8–12 weeks as a dedicated muscle gain phase, then move into your fat loss or recomposition plan.

What you receive (digital download)

• 1x PDF – TTF Complete Muscle Gain Nutrition Plan

  • Calorie surplus and macro calculators

  • Example full day of eating with macros

  • Meal timing, prep and adjustment rules

  • Mistakes to avoid and practical tips

• Instant digital access after checkout – view on mobile, tablet, or print as your daily guide.

This is a digital product. No physical item will be shipped. Always consult a healthcare professional before making major changes to your diet or training.