The Basic Meal Plan To Gain Lean Muscle

It’s monday morning, the first day of a new week of training.

You are sitting down with your first cup of coffee or tea or… (whatever you drink in the morning).

You open up your fridge and you are excited to see that there are still some leftovers.

Well…you see a pizza box your friend left.


“Hmmm!” you think. “I’m going to eat what’s left in that box!”.

Then you open the box and slam it down in the garbage bin while your stomach is growling.

It’s empty and you just realized that you are supposed to start following this new diet you read about.




As you start changing your nutrition, thinking about what you should eat and how much you should eat can become a daily challenge.

The stress associated with dieting is considered to be one of the major reasons why people might fail and even end up overeating in the process (study).

Perhaps it’s time to get yourself a better friend ;).


In the meantime, you can use this FREE meal plan that shows you what and when to eat.

It’s from my personal meal plan vault of tasty recipes.

Specifically designed for people who want to BUILD muscle and have difficulty gaining.



What Kind Of Meal Plan Will Help You Build Muscle?


The three simple cornerstones of any of my dietary recommendations for Bar Brother nutrition, are:

Reducing the amount of processed foods, increasing the amount of ‘non-processed’ foods.

Managing your caloric intake.

And experimenting with a narrowing of your eating window.


Want a more detailed explanation?

The Bar Brothers have designed a new nutritional plan including video tutorials.

If you are looking for professional video break downs of the nutritional plan they have used to build muscle and burn fat, click here to start.

If you haven’t started the nutrition system, here are a few useful posts on improving your diet that will address those tree cornerstones in greater detail:



If you have read those posts already, keep reading to get some more insights into what foods you should eat, how and when.

And you’ll be rewarded with 3 amazing meals.



8 Hour Eating Window


First of all experiment with an 8 hour eating window.

Which means 16 hours of not eating and 8 hours of eating.

Note: Take note that this is a plan specifically aimed at gaining lean muscle and is not exhaustive by any means.

This allows you the benefits of low insuline (good for burning fat), while at te same time allowing you to fuel the muscles you want to grow efficiently.

The entire plan is therefore structured around this 8 hour window.


Pre Workout Nutrition


After waking up: Coffee or tea, add a teaspoon of coconut oil or just take a glass of water with turmeric and ginger to fire up your recovery.

Meal 1 – 12pm: 2-3 Eggs in coconut oil with some spinach or other green vegetables and a hand filled with almonds or mixed nuts.

1 or 2 glass(es) of tea or water with lime or lemon


Take note that while it is well established that working out in a fastened state has the high benefits (study), when you are a hard gainer it is definitely worth considering to eat your meal before working out.

This minimizes the chances of you breaking down muscles, due to your already low body fat percentage and insulin sensitivity.

If your nutrition is in check already, but you still can’t seem to get leaner.

Training in a fastened state is a great ‘addition’ to your diet.


Post Workout Nutrition


Meal 2 – 3:00 pm: 1-2 cups of white rice or 2 sweet potatoes with 1-200 gram of chicken with cashew nuts and green vegetables with nuts*

1 or 2 glass(es) of tea or water with lime or lemon

Meal 3 – 6:00 pm: 1-2 cups of white rice or 2 sweet potatoes with 1-200 gram of chicken with cashew nuts and green vegetables with nuts*

1 or 2 glass(es) of tea or water with lime or lemon

Meal 4 – 8:00 pm: cup of blue berries + a cup of strawberries with 1/2 apples topped with cinnamon

1 or 2 glass(es) of tea or water with lime or lemon

*Serving tip: Try adding curry and chilli to the chicken


As an additional note: white rice is only recommendable when you are a hard gainer due to the fact that it is a fast carb with no inflammatory attributes.

It however is low in nutrients, so sweet potatoes are more recommendable.

There are no restrictions on how much to drink. Just make sure you stick to water as much as possible, it’s still the best source for hydratation on this planet.

More, the recommended amounts as stated above may differ per individual, it’s something you will need to experiment with over time.

If you want to know how much of anything you really need make sure you get myfitnesspal to track your calories.



3 Nutritional And Simple Recipes For Bar Brothers

You might not be Gordon Ramsay or Jamie Oliver.

Don’t worry. You don’t need to be.

The people who see you eating this will think differently though.

They just don’t know that these are straight forward, easy to prepare meals.



Calisthenics Diet


How To Prepare Your Crazy Chicken Curry


  • 100-200 grams of chicken
  • Hand of cashew nuts
  • 2 teaspoons of curry
  • ½ teaspoon of chilli
  • Sea salt depending on own preference
  • ½ teaspoon of coconut oil

Preparation: Put half a teaspoon of coconut oil into a pan, add the chicken, wait until it’s white, add a decent amount of curry 2 teaspoons (Depends on how much you prefer), add the chilli + sea salt and the cashew nuts. Keep moving the chicken around the pan for another 3-5 minutes. Put the chicken on top of the spinach (Optionally add other veggies). The rice can be added depending on your goals.



Healthy Natural Food Bar Brothers


How To Prepare Your Recovery Fruit Bowl


  • 1/2 apples
  • 1 hand of mixed fruits
  • ½ teaspoon of cinnamon
  • 1 hand of mixed nuts
  • 1 lime

Preparation: Slice the apples up in small pieces, add 1 hand of mixed fruits, add 1 hand of mixed nuts, add the cinnamon and squeeze some lime over it.



Bar Brothers Diet


How To Prepare Your Supercharge Tea


Preparation: Add water to your mug, squeeze some lime into it, slice up a bit of gingerroot (gives a nice after burn and has a lot of anti-inflammatory benefits) and add the tea.

Take note that consuming lots of lime can have a bad affect on your teeth over time so make sure you alternate between using it and not using it or use a straw every now and then.



Bar Brothers Nutrition


These simple examples of meals which are high in nutrients and low in processing will already give you a huge bang for your buck.

Over time however you’ll need to add variety to your diet.

You need to develop a new way of thinking about food, what nutrients you need to focus on and how it helps your goals in the long run.


Once you reach that point it becomes more of a science than a secret.

Building muscle and burning fat really isn’t reserved for the chosen few.

You can do it.

But you need to know the formula for good nutrition.

The Bar Brothers Nutritional System will crack that code for you and contains more meal plans.


The ultimate diet plan by the Bar Brothers For Calisthenics Beginners



Time To Escape The Dietary Blues Zone


Food matters. There is not doubt about that.

If you want to gain muscle, you’ve got to eat the right food, at the right time, in the right amounts.

Now that you have this simple diet plan to gain muscle + a few easy recipes, you should be able to skip that pizza leftover.


It’s time to break the dietary blues. Picture this:

You stand in the kitchen on monday around 12pm, right after your intense workout.

You open your fridge and see an amazing Crazy Chicken Curry waiting for you.


Water is filling your mouth, you feel exited to gorge down that amazing meal you prepared yesterday.

Your body is fueled not broken down by the things you eat now.

And your muscles are starting to work for instead of against you, slowely but surely.


And the pizza box your friend left in the fridge…you throw it in the bin.

Not because it’s empty, but because that Recovery Fruit Bowl is hella better…




Update: 01/03/2016 this blog post has been updated in the more comprehensive 16/8 Lean Muscle Meal Plan ebook which can be downloaded for free.




68 thoughts on “The Basic Meal Plan To Gain Lean Muscle

  1. Hi all. George here. 36 years, 1.95, around 90 kg. Long time without exercises, more then 10 years. I want to be back on my shape, get a nice body shapes, strength. I had read a lot from your site, but need some help. I work daily from 08 – 17. Go to bed around 22 and woke up around 06. I am “addicted” to early breakfast which I saw is not on the same “page” with your schedule. I can exercise from 18 -19.30. Can anybody help me with a meal plan, which hours, PLEASE?

    1. Hey George,

      Great question. Well, it’s never too late to start ;).

      Well, as with everything on this site, it’s all about looking at it as a tool in your toolbox.

      What tools do you want to use? What tools work specifically for you? And what construction are you planning to build? If eating breakfast is something you simple cannot skip, then keep eating it.

      You can still focus on your caloric intake and macro nutrient profile (Especially protein), this usually takes care of itself by focusing on the right foods.

      Beast mode ON!

  2. Hi iam guri from India Punjab in my this summer vaccation I want to gain some muscles . Eyeryone tease me in the school because of my thinner wrists and body I want to show them off so can you please help giving some exercise to work and a diet plan

  3. Hi! I don’t know if it’s alright to ask this under this article. I’m about to start the System and the Nutrition system. I need to determine the BMR, but there’s one thing that puzzles me. What should I put in the “Activity level” field? Besides doing the System, I will be walking only 20 minutes a day and spend the rest of the day seated.

    For reference, the tools that I’m using is this:

    1. Hey Alec,

      Great question.

      You’ll get a complete breakdown on counting your calories in the nutrition system too ;).

      Stick to ‘seated work and light’ exercise or ‘moderate physical work’. I’m honestly a big fan of apps like or, you can use those to actually track all your calories and micronutrients and you can add specific exercise activities in the former one. Much better. Keep in mind that ‘your metabolic rate’ can adapt over time, so you might end up needing a little bit more or a little bit less.

      It’s partly a matter of experimentation.

      Beast mode ON!

  4. Hi so my problem is work and my my working schedule might not be able to fit this on point but if I adjust the 8 hour windis from like 5am to 3 pm is that a thing? I might also not be able to always workout after the workout so I’m just wondering the freedom I have in this window to move things

    1. Hey Stephen,

      Great question!

      Yes, that’s definitely possible, just keep in mind that you’ll still have a lot of hours left.

      I’d recommend you to break your fast at about 3-4 hours after waking up, based upon that starting point you can determine your end point.

      As with everything, it’s about experimentation. See what works best for you, consider this a tool in your toolbox. How you use it exactly is up to you ;).

      Beast mode ON!

  5. Hi i am Gaurav.I used to do my bodyweight exercises early in the morning. Do I need to eat something to fuel myself for my workout.

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