My muscle building reference.
May 29, 2023Last updated: Aug 7, 2023

My checklist, in order of priorities:1

  • Eat only 8 hours every day.
  • Ideally in the same time period lift heavy at least 3 times a week.
  • If you are doing > 10 reps, that is not heavy. 3-4 sets per exercise.
  • RPT for only 1 or 2 exercises (I don't do this)
  • Adequate rest between each set (at least 3 minutes, 5+ for deadlifts)
  • At least 2 days of rest between any sets of squats and deadlifts.
  • Eat roughly 2.5-3 grams of protein for every kg of bodyweight
  • Eat a bit more on workout days (+20%), and eat less (-20%) on non-workout days. For workout days, eat more carbs and less fat. Vice versa for non-workout days

My routine is PPLRPPL.


My maximum potential with bulk is 160 lbs. The rest of my statistics are roughly:2

ModeDaily (kcal)Weekly (kcal)
Cut1900 (140g protein / 75g fat / 160g carbs)13000
Bulk2900 (220g protein / 110g fat / 250g carbs)20000

Macros Reference

ItemCalories (kcal)Protein (g)Fat (g)Carbs (g)
Chicken Breast (8oz)22050
Salmon Fillet (6oz)35035
Non-Fat Greek Yoghurt (200g)15020010
Oats (1/2 cup, 45g)1706331
Large Egg70661
Brown Rice (200g)2205245
Whey Protein Powder (1 scoop)1202424

Food Reference

Grilled Balsamic Vinegar & Rosemary Chicken

Green Dragon Hot Sauce

Protein Pancakes

Chicken sausage packs

Teriyaki sauce


Misc. References

The Fitness Wiki

How To Train Like A Minimalist (More Gains In Less Time) by Jeff Nippard

5 Minute Pre-Run Warm Up


  1. Crowdsourced from r/leangains.

  2. See TDEE Calculator.

© 2023 Sanyam Kapoor