My muscle building reference.

📚 ref
Table of Contents

My checklist, in order of priorities:1

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

Common Items

See Eat This Much for easy meal plans.

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

Price v/s Protein

Misc. References

The Fitness Wiki

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

How to Bench Press by Alan Thrall

5 Minute Pre-Run Warm Up

Dumbbell PPL

Full-Body Beginner Flexibility


  1. Crowdsourced from r/leangains.

  2. See TDEE Calculator.