Building muscle while following the 75 Medium Challenge requires intentional nutrition planning. According to the American College of Sports Medicine, athletes and individuals focused on muscle building need 1.2-2.0 grams of protein per kilogram of body weight daily, combined with a slight caloric surplus.
This meal plan provides the calories, protein, and nutrients you need to maximize muscle growth during your 75 days.
Understanding Calorie Surplus for Muscle Gain
Unlike weight loss, building muscle requires eating more calories than you burn. The NIH research on protein and muscle synthesis shows that a moderate surplus of 300-500 calories above maintenance optimizes muscle growth while minimizing fat gain.
?? Muscle Gain Calorie Calculator
- Maintenance: Body weight (lbs) — 15-16
- Muscle gain target: Maintenance + 300-500 calories
- Expected gain: 0.5-1 lb per week
Protein Requirements for Muscle Building
| Body Weight | Minimum Protein | Optimal Protein |
|---|---|---|
| 140 lbs | 100g | 120-140g |
| 160 lbs | 115g | 140-160g |
| 180 lbs | 130g | 160-180g |
| 200 lbs | 145g | 175-200g |
Protein Distribution
For optimal muscle protein synthesis, distribute protein evenly across 4-5 meals, aiming for 30-40g protein per meal.
Complete 7-Day Muscle Building Meal Plan
This plan provides approximately 2,800-3,200 calories and 160-180g protein daily.
Day 1
- Breakfast: 4-egg omelet with cheese, spinach, whole grain toast (650 cal, 40g protein)
- Snack: Greek yogurt with granola (350 cal, 20g protein)
- Lunch: Double chicken breast with brown rice and vegetables (700 cal, 55g protein)
- Post-workout: Protein shake with oats and banana (400 cal, 35g protein)
- Dinner: Salmon with sweet potato and asparagus (600 cal, 45g protein)
Day 2
- Breakfast: Protein pancakes with berries (550 cal, 35g protein)
- Snack: Cottage cheese with pineapple (280 cal, 25g protein)
- Lunch: Turkey sandwich with side salad (650 cal, 45g protein)
- Post-workout: Protein shake with milk (350 cal, 30g protein)
- Dinner: Lean beef steak with baked potato and broccoli (750 cal, 50g protein)
Days 3-7
Continue rotating similar high-protein meals: chicken thighs, fish, lean beef, eggs, and dairy. Focus on hitting 160-180g protein daily with a mix of meals from the grocery list.
Pre/Post Workout Nutrition
Pre-Workout (1-2 hours before)
- Easily digestible carbs for energy
- Moderate protein (15-25g)
- Examples: Banana + protein shake, oatmeal, rice cakes with PB
Post-Workout (within 1 hour)
- Fast-digesting protein (25-40g)
- Carbs to replenish glycogen
- Examples: Protein shake + banana, chicken with rice
Best Protein Sources for Muscle Building
Animal Proteins
- Chicken breast: 31g protein per 100g
- Lean beef: 26g protein per 100g
- Salmon: 25g protein per 100g
- Eggs: 6g protein per large egg
- Greek yogurt: 17g protein per cup
Plant Proteins
- Tofu: 20g protein per cup
- Lentils: 18g protein per cup
- Tempeh: 31g protein per cup
Tracking Muscle vs Fat Gain
According to Harvard Health, monitoring your progress helps ensure lean gains.
Signs of Good Progress
- Strength increasing in the gym
- Weight going up slowly (0.5-1 lb/week)
- Clothes fitting tighter in shoulders, not waist
?? Adjustment Strategy
If gaining too fast, reduce calories by 200-300. If not gaining, add 200-300 calories.