Science-based: Body rejuvenation and healthy longevity
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reverse-aging.co.il ·
💪 Muscle Gain Planner
Struggling to gain weight? A personal plan to gain muscle, not just weight: calories, protein, a meal schedule built around your day and a training program with how-to guides.
🔒 No sign-up. Everything is calculated on your phone or computer, and no data is sent to us.
📬 Weekly email reminder
Once a week, on Sunday: a reminder to look at your weekly summary, plus a short tip. We store only your email and language; your tracking data stays on your device.
🕐 Your meal schedule
- What matters most: hitting the day's calorie and protein targets. Timing is an extra improvement, not a substitute.
- Protein spread over 4 or more meals, roughly every 3 to 4 hours, raises muscle protein synthesis more in short-term measurements than the same amount in two big meals. Over time the difference is probably small, and the daily total matters more.
- A large protein meal after training is not wasted: in a 2023 lab trial in young men, 100 grams of protein after strength training raised muscle protein synthesis more than 25 grams, and the effect lasted over 12 hours. Only a small part of the protein was built into the muscle itself, and this was a one-day measurement, not a trial of muscle growth over time.
- Slow-digesting protein before sleep (30 to 40 grams) raises muscle protein synthesis overnight and helps you reach your daily protein target.
🍽️ How to eat more when you are not hungry
- 5 to 6 meals and snacks a day, instead of 3 big meals that are hard to finish.
- Drink some of your calories: a shake of a cup and a half of milk (about 400 ml), a banana, half a cup of oats, a spoon of peanut butter and a scoop of protein powder is about 700 calories, and it does not fill you up like solid food.
- Foods with lots of calories in a small volume: nuts and nut butters, tahini, olive oil, avocado, dried fruit and cheese.
- Do not fill your stomach with water or salad before the main meal. Drink mostly between meals.
- Set meal reminders on your phone: when gaining weight is hard, hunger does not always remind you.
- Add a small extra to a meal you already eat (another slice, another spoon of rice), instead of inventing a new meal.
🏋️ Your training program
3 workouts a week with a rest day between them (for example Monday, Wednesday and Friday). Alternate between workout A and workout B. Only twice a week? Do A and B.
4 workouts a week: Upper A, Lower A, a rest day, Upper B, Lower B, and two rest days.
Workout A
-
Machine leg press 3 sets × 8-12 reps
How: Feet shoulder-width apart in the middle of the platform. Lower slowly until your knees are at roughly 90 degrees, without your lower back lifting off the pad. Push through your whole foot.
Common mistake: Going so deep that the lower back rounds, and snapping the knees into a hard lockout at the top.
📺 See how it is done (YouTube search) -
Dumbbell bench press 3 sets × 8-12 reps
How: Feet on the floor, shoulder blades pulled back and down. Lower the dumbbells to the sides of your chest, elbows at about 45 degrees from your body, and press up.
Common mistake: Elbows flared all the way out to the sides (stress on the shoulders) and bouncing the dumbbells off the chest.
📺 See how it is done (YouTube search) -
Seated cable row 3 sets × 8-12 reps
How: Sit tall with an open chest. Pull the handle to your stomach while squeezing your shoulder blades together, elbows close to your body, and return slowly until your arms are straight.
Common mistake: Rocking the torso back and forth to move the weight.
📺 See how it is done (YouTube search) -
Seated dumbbell shoulder press 2 sets × 8-12 reps
How: Back supported, dumbbells at shoulder height, core braced. Press overhead without arching your lower back, and lower slowly to ear height.
Common mistake: A big arch in the lower back.
📺 See how it is done (YouTube search) -
Machine leg curl 2 sets × 10-15 reps
How: Set the machine so your knee lines up with the pivot. Curl your legs under control, pause for a moment, and return slowly.
Common mistake: Lifting the hips off the seat and moving too fast.
📺 See how it is done (YouTube search) -
Dumbbell biceps curl 2 sets × 10-15 reps
How: Elbows close to your body. Lift the dumbbells without swinging your back, and lower slowly to full extension.
Common mistake: Swinging the body and using a partial range of motion.
📺 See how it is done (YouTube search) -
Plank 2 sets × 30-45 seconds
How: Forearms on the floor, body straight from head to heels, abs and glutes tight. Breathe normally.
Common mistake: Hips sagging or piking up.
📺 See how it is done (YouTube search)
Workout B
-
Dumbbell Romanian deadlift 3 sets × 8-10 reps
How: Stand hip-width apart, knees slightly bent. Push your hips back with the dumbbells close to your legs and your back straight, until you feel a stretch in your hamstrings (about mid-shin), then stand back up by driving your hips forward.
Common mistake: Rounding the back and letting the dumbbells drift away from the body.
📺 See how it is done (YouTube search) -
Dumbbell goblet squat 3 sets × 8-12 reps
How: Hold a dumbbell against your chest, feet slightly wider than your shoulders. Sit back and down between your heels, chest up, knees tracking over your toes. Stand up by pushing through your whole foot.
Common mistake: Knees caving inward and heels lifting off the floor.
📺 See how it is done (YouTube search) -
Lat pulldown 3 sets × 8-12 reps
How: Grip slightly wider than your shoulders. Pull the bar to your upper chest, elbows down and back, chest slightly raised, and return slowly to the top.
Common mistake: Leaning far back and pulling the bar behind the neck.
📺 See how it is done (YouTube search) -
Push-ups 3 sets, stop 1-2 reps before failure
How: Hands slightly wider than your shoulders, body straight from head to heels. Lower until your chest almost touches the floor, elbows at about 45 degrees, and push up. Too hard? Start with your hands on a bench or on your knees.
Common mistake: Hips sagging or piking up, and a short range of motion.
📺 See how it is done (YouTube search) -
Dumbbell lateral raise 2 sets × 12-15 reps
How: Light dumbbells. Raise them out to the sides to shoulder height, elbows slightly bent, and lower slowly.
Common mistake: Going too heavy and shrugging the shoulders toward the ears.
📺 See how it is done (YouTube search) -
Triceps extension 2 sets × 10-15 reps
How: On a cable or with a dumbbell overhead. Keep your elbows in place, straighten your arms all the way and return under control.
Common mistake: Moving the shoulders and letting the elbows flare out.
📺 See how it is done (YouTube search) -
Calf raises 2 sets × 12-15 reps
How: Rise all the way onto your toes, pause for a second, and lower slowly through the full range.
Common mistake: Short, fast reps.
📺 See how it is done (YouTube search)
Workout A
-
Dumbbell goblet squat 3 sets × 10-15 reps
How: Hold a dumbbell against your chest, feet slightly wider than your shoulders. Sit back and down between your heels, chest up, knees tracking over your toes. Stand up by pushing through your whole foot.
Common mistake: Knees caving inward and heels lifting off the floor.
📺 See how it is done (YouTube search) -
Push-ups 3 sets, stop 1-2 reps before failure
How: Hands slightly wider than your shoulders, body straight from head to heels. Lower until your chest almost touches the floor, elbows at about 45 degrees, and push up. Too hard? Start with your hands on a bench or on your knees.
Common mistake: Hips sagging or piking up, and a short range of motion.
📺 See how it is done (YouTube search) -
One-arm dumbbell row 3 sets × 10-12 reps per side
How: One hand and knee on a bench or chair, back straight and parallel to the floor. Pull the dumbbell to your hip, elbow close to your body, and lower slowly. Repeat the same number of reps on the other side.
Common mistake: Twisting the torso and pulling with momentum.
📺 See how it is done (YouTube search) -
Seated dumbbell shoulder press 3 sets × 10-12 reps
How: Back supported, dumbbells at shoulder height, core braced. Press overhead without arching your lower back, and lower slowly to ear height.
Common mistake: A big arch in the lower back.
📺 See how it is done (YouTube search) -
Hip thrust 3 sets × 12-15 reps
How: Upper back on a bench (or lying on the floor), feet hip-width apart, placed so your shins are vertical at the top (knees at about 90 degrees). Drive your hips up until your body is straight from knees to shoulders, squeeze your glutes, and lower slowly.
Common mistake: Arching the lower back at the top of the movement.
📺 See how it is done (YouTube search) -
Dumbbell biceps curl 2 sets × 12-15 reps
How: Elbows close to your body. Lift the dumbbells without swinging your back, and lower slowly to full extension.
Common mistake: Swinging the body and using a partial range of motion.
📺 See how it is done (YouTube search)
Workout B
-
Dumbbell Romanian deadlift 3 sets × 10-12 reps
How: Stand hip-width apart, knees slightly bent. Push your hips back with the dumbbells close to your legs and your back straight, until you feel a stretch in your hamstrings (about mid-shin), then stand back up by driving your hips forward.
Common mistake: Rounding the back and letting the dumbbells drift away from the body.
📺 See how it is done (YouTube search) -
Dumbbell Bulgarian split squat 3 sets × 10-12 reps per side
How: Rear foot on a bench or chair. Lower straight down until your front thigh is nearly parallel to the floor, front knee tracking over your toes, and rise through your front foot. Same number of reps on each leg.
Common mistake: A stance so short that it loads the knee, and losing balance.
📺 See how it is done (YouTube search) -
Dumbbell bench press 3 sets × 10-12 reps
How: Feet on the floor, shoulder blades pulled back and down. Lower the dumbbells to the sides of your chest, elbows at about 45 degrees from your body, and press up.
Common mistake: Elbows flared all the way out to the sides (stress on the shoulders) and bouncing the dumbbells off the chest.
📺 See how it is done (YouTube search) -
One-arm dumbbell row 3 sets × 10-12 reps per side
How: One hand and knee on a bench or chair, back straight and parallel to the floor. Pull the dumbbell to your hip, elbow close to your body, and lower slowly. Repeat the same number of reps on the other side.
Common mistake: Twisting the torso and pulling with momentum.
📺 See how it is done (YouTube search) -
Dumbbell lateral raise 2 sets × 12-15 reps
How: Light dumbbells. Raise them out to the sides to shoulder height, elbows slightly bent, and lower slowly.
Common mistake: Going too heavy and shrugging the shoulders toward the ears.
📺 See how it is done (YouTube search) -
Triceps extension 2 sets × 12-15 reps
How: On a cable or with a dumbbell overhead. Keep your elbows in place, straighten your arms all the way and return under control.
Common mistake: Moving the shoulders and letting the elbows flare out.
📺 See how it is done (YouTube search) -
Plank 2 sets × 30-45 seconds
How: Forearms on the floor, body straight from head to heels, abs and glutes tight. Breathe normally.
Common mistake: Hips sagging or piking up.
📺 See how it is done (YouTube search)
Upper body A
-
Dumbbell bench press 4 sets × 6-10 reps
How: Feet on the floor, shoulder blades pulled back and down. Lower the dumbbells to the sides of your chest, elbows at about 45 degrees from your body, and press up.
Common mistake: Elbows flared all the way out to the sides (stress on the shoulders) and bouncing the dumbbells off the chest.
📺 See how it is done (YouTube search) -
Seated cable row 4 sets × 8-12 reps
How: Sit tall with an open chest. Pull the handle to your stomach while squeezing your shoulder blades together, elbows close to your body, and return slowly until your arms are straight.
Common mistake: Rocking the torso back and forth to move the weight.
📺 See how it is done (YouTube search) -
Seated dumbbell shoulder press 3 sets × 8-12 reps
How: Back supported, dumbbells at shoulder height, core braced. Press overhead without arching your lower back, and lower slowly to ear height.
Common mistake: A big arch in the lower back.
📺 See how it is done (YouTube search) -
Lat pulldown 3 sets × 8-12 reps
How: Grip slightly wider than your shoulders. Pull the bar to your upper chest, elbows down and back, chest slightly raised, and return slowly to the top.
Common mistake: Leaning far back and pulling the bar behind the neck.
📺 See how it is done (YouTube search) -
Dumbbell biceps curl 3 sets × 10-15 reps
How: Elbows close to your body. Lift the dumbbells without swinging your back, and lower slowly to full extension.
Common mistake: Swinging the body and using a partial range of motion.
📺 See how it is done (YouTube search) -
Triceps extension 3 sets × 10-15 reps
How: On a cable or with a dumbbell overhead. Keep your elbows in place, straighten your arms all the way and return under control.
Common mistake: Moving the shoulders and letting the elbows flare out.
📺 See how it is done (YouTube search)
Lower body A
-
Machine leg press 4 sets × 8-12 reps
How: Feet shoulder-width apart in the middle of the platform. Lower slowly until your knees are at roughly 90 degrees, without your lower back lifting off the pad. Push through your whole foot.
Common mistake: Going so deep that the lower back rounds, and snapping the knees into a hard lockout at the top.
📺 See how it is done (YouTube search) -
Dumbbell Romanian deadlift 3 sets × 8-10 reps
How: Stand hip-width apart, knees slightly bent. Push your hips back with the dumbbells close to your legs and your back straight, until you feel a stretch in your hamstrings (about mid-shin), then stand back up by driving your hips forward.
Common mistake: Rounding the back and letting the dumbbells drift away from the body.
📺 See how it is done (YouTube search) -
Machine leg curl 3 sets × 10-15 reps
How: Set the machine so your knee lines up with the pivot. Curl your legs under control, pause for a moment, and return slowly.
Common mistake: Lifting the hips off the seat and moving too fast.
📺 See how it is done (YouTube search) -
Calf raises 3 sets × 12-15 reps
How: Rise all the way onto your toes, pause for a second, and lower slowly through the full range.
Common mistake: Short, fast reps.
📺 See how it is done (YouTube search) -
Plank 3 sets × 30-45 seconds
How: Forearms on the floor, body straight from head to heels, abs and glutes tight. Breathe normally.
Common mistake: Hips sagging or piking up.
📺 See how it is done (YouTube search)
Upper body B
-
Incline dumbbell press 3 sets × 8-12 reps
How: Bench at an incline of about 30 degrees, shoulder blades back. Lower the dumbbells to your upper chest and press up under control.
Common mistake: An incline so steep that it turns into a shoulder exercise.
📺 See how it is done (YouTube search) -
One-arm dumbbell row 3 sets × 8-12 reps per side
How: One hand and knee on a bench or chair, back straight and parallel to the floor. Pull the dumbbell to your hip, elbow close to your body, and lower slowly. Repeat the same number of reps on the other side.
Common mistake: Twisting the torso and pulling with momentum.
📺 See how it is done (YouTube search) -
Lat pulldown 3 sets × 10-12 reps
How: Grip slightly wider than your shoulders. Pull the bar to your upper chest, elbows down and back, chest slightly raised, and return slowly to the top.
Common mistake: Leaning far back and pulling the bar behind the neck.
📺 See how it is done (YouTube search) -
Dumbbell lateral raise 3 sets × 12-15 reps
How: Light dumbbells. Raise them out to the sides to shoulder height, elbows slightly bent, and lower slowly.
Common mistake: Going too heavy and shrugging the shoulders toward the ears.
📺 See how it is done (YouTube search) -
Dumbbell biceps curl 2 sets × 10-15 reps
How: Elbows close to your body. Lift the dumbbells without swinging your back, and lower slowly to full extension.
Common mistake: Swinging the body and using a partial range of motion.
📺 See how it is done (YouTube search) -
Triceps extension 2 sets × 10-15 reps
How: On a cable or with a dumbbell overhead. Keep your elbows in place, straighten your arms all the way and return under control.
Common mistake: Moving the shoulders and letting the elbows flare out.
📺 See how it is done (YouTube search)
Lower body B
-
Dumbbell Bulgarian split squat 3 sets × 8-12 reps per side
How: Rear foot on a bench or chair. Lower straight down until your front thigh is nearly parallel to the floor, front knee tracking over your toes, and rise through your front foot. Same number of reps on each leg.
Common mistake: A stance so short that it loads the knee, and losing balance.
📺 See how it is done (YouTube search) -
Hip thrust 3 sets × 8-12 reps
How: Upper back on a bench (or lying on the floor), feet hip-width apart, placed so your shins are vertical at the top (knees at about 90 degrees). Drive your hips up until your body is straight from knees to shoulders, squeeze your glutes, and lower slowly.
Common mistake: Arching the lower back at the top of the movement.
📺 See how it is done (YouTube search) -
Dumbbell Romanian deadlift 2 sets × 8-10 reps
How: Stand hip-width apart, knees slightly bent. Push your hips back with the dumbbells close to your legs and your back straight, until you feel a stretch in your hamstrings (about mid-shin), then stand back up by driving your hips forward.
Common mistake: Rounding the back and letting the dumbbells drift away from the body.
📺 See how it is done (YouTube search) -
Machine leg curl 2 sets × 10-15 reps
How: Set the machine so your knee lines up with the pivot. Curl your legs under control, pause for a moment, and return slowly.
Common mistake: Lifting the hips off the seat and moving too fast.
📺 See how it is done (YouTube search) -
Calf raises 3 sets × 12-15 reps
How: Rise all the way onto your toes, pause for a second, and lower slowly through the full range.
Common mistake: Short, fast reps.
📺 See how it is done (YouTube search)
Upper body A
-
Dumbbell bench press 4 sets × 8-12 reps
How: Feet on the floor, shoulder blades pulled back and down. Lower the dumbbells to the sides of your chest, elbows at about 45 degrees from your body, and press up.
Common mistake: Elbows flared all the way out to the sides (stress on the shoulders) and bouncing the dumbbells off the chest.
📺 See how it is done (YouTube search) -
One-arm dumbbell row 4 sets × 8-12 reps
How: One hand and knee on a bench or chair, back straight and parallel to the floor. Pull the dumbbell to your hip, elbow close to your body, and lower slowly. Repeat the same number of reps on the other side.
Common mistake: Twisting the torso and pulling with momentum.
📺 See how it is done (YouTube search) -
Seated dumbbell shoulder press 3 sets × 8-12 reps
How: Back supported, dumbbells at shoulder height, core braced. Press overhead without arching your lower back, and lower slowly to ear height.
Common mistake: A big arch in the lower back.
📺 See how it is done (YouTube search) -
Push-ups 2 sets, stop 1-2 reps before failure
How: Hands slightly wider than your shoulders, body straight from head to heels. Lower until your chest almost touches the floor, elbows at about 45 degrees, and push up. Too hard? Start with your hands on a bench or on your knees.
Common mistake: Hips sagging or piking up, and a short range of motion.
📺 See how it is done (YouTube search) -
Dumbbell biceps curl 3 sets × 10-15 reps
How: Elbows close to your body. Lift the dumbbells without swinging your back, and lower slowly to full extension.
Common mistake: Swinging the body and using a partial range of motion.
📺 See how it is done (YouTube search) -
Triceps extension 3 sets × 10-15 reps
How: On a cable or with a dumbbell overhead. Keep your elbows in place, straighten your arms all the way and return under control.
Common mistake: Moving the shoulders and letting the elbows flare out.
📺 See how it is done (YouTube search)
Lower body A
-
Dumbbell goblet squat 4 sets × 8-12 reps
How: Hold a dumbbell against your chest, feet slightly wider than your shoulders. Sit back and down between your heels, chest up, knees tracking over your toes. Stand up by pushing through your whole foot.
Common mistake: Knees caving inward and heels lifting off the floor.
📺 See how it is done (YouTube search) -
Dumbbell Romanian deadlift 3 sets × 8-10 reps
How: Stand hip-width apart, knees slightly bent. Push your hips back with the dumbbells close to your legs and your back straight, until you feel a stretch in your hamstrings (about mid-shin), then stand back up by driving your hips forward.
Common mistake: Rounding the back and letting the dumbbells drift away from the body.
📺 See how it is done (YouTube search) -
Hip thrust 3 sets × 10-15 reps
How: Upper back on a bench (or lying on the floor), feet hip-width apart, placed so your shins are vertical at the top (knees at about 90 degrees). Drive your hips up until your body is straight from knees to shoulders, squeeze your glutes, and lower slowly.
Common mistake: Arching the lower back at the top of the movement.
📺 See how it is done (YouTube search) -
Calf raises 3 sets × 15-20 reps
How: Rise all the way onto your toes, pause for a second, and lower slowly through the full range.
Common mistake: Short, fast reps.
📺 See how it is done (YouTube search) -
Plank 3 sets × 30-45 seconds
How: Forearms on the floor, body straight from head to heels, abs and glutes tight. Breathe normally.
Common mistake: Hips sagging or piking up.
📺 See how it is done (YouTube search)
Upper body B
-
Push-ups 3 sets, stop 1-2 reps before failure
How: Hands slightly wider than your shoulders, body straight from head to heels. Lower until your chest almost touches the floor, elbows at about 45 degrees, and push up. Too hard? Start with your hands on a bench or on your knees.
Common mistake: Hips sagging or piking up, and a short range of motion.
📺 See how it is done (YouTube search) -
One-arm dumbbell row 3 sets × 10-12 reps per side
How: One hand and knee on a bench or chair, back straight and parallel to the floor. Pull the dumbbell to your hip, elbow close to your body, and lower slowly. Repeat the same number of reps on the other side.
Common mistake: Twisting the torso and pulling with momentum.
📺 See how it is done (YouTube search) -
Seated dumbbell shoulder press 3 sets × 10-12 reps
How: Back supported, dumbbells at shoulder height, core braced. Press overhead without arching your lower back, and lower slowly to ear height.
Common mistake: A big arch in the lower back.
📺 See how it is done (YouTube search) -
Dumbbell lateral raise 3 sets × 12-15 reps
How: Light dumbbells. Raise them out to the sides to shoulder height, elbows slightly bent, and lower slowly.
Common mistake: Going too heavy and shrugging the shoulders toward the ears.
📺 See how it is done (YouTube search) -
Dumbbell biceps curl 2 sets × 12-15 reps
How: Elbows close to your body. Lift the dumbbells without swinging your back, and lower slowly to full extension.
Common mistake: Swinging the body and using a partial range of motion.
📺 See how it is done (YouTube search) -
Triceps extension 2 sets × 12-15 reps
How: On a cable or with a dumbbell overhead. Keep your elbows in place, straighten your arms all the way and return under control.
Common mistake: Moving the shoulders and letting the elbows flare out.
📺 See how it is done (YouTube search)
Lower body B
-
Dumbbell Bulgarian split squat 3 sets × 10-12 reps per side
How: Rear foot on a bench or chair. Lower straight down until your front thigh is nearly parallel to the floor, front knee tracking over your toes, and rise through your front foot. Same number of reps on each leg.
Common mistake: A stance so short that it loads the knee, and losing balance.
📺 See how it is done (YouTube search) -
Dumbbell Romanian deadlift 3 sets × 10-12 reps
How: Stand hip-width apart, knees slightly bent. Push your hips back with the dumbbells close to your legs and your back straight, until you feel a stretch in your hamstrings (about mid-shin), then stand back up by driving your hips forward.
Common mistake: Rounding the back and letting the dumbbells drift away from the body.
📺 See how it is done (YouTube search) -
Dumbbell goblet squat 2 sets × 12-15 reps
How: Hold a dumbbell against your chest, feet slightly wider than your shoulders. Sit back and down between your heels, chest up, knees tracking over your toes. Stand up by pushing through your whole foot.
Common mistake: Knees caving inward and heels lifting off the floor.
📺 See how it is done (YouTube search) -
Hip thrust 3 sets × 12-15 reps
How: Upper back on a bench (or lying on the floor), feet hip-width apart, placed so your shins are vertical at the top (knees at about 90 degrees). Drive your hips up until your body is straight from knees to shoulders, squeeze your glutes, and lower slowly.
Common mistake: Arching the lower back at the top of the movement.
📺 See how it is done (YouTube search) -
Calf raises 3 sets × 15-20 reps
How: Rise all the way onto your toes, pause for a second, and lower slowly through the full range.
Common mistake: Short, fast reps.
📺 See how it is done (YouTube search)
Tap an exercise to see how to do it.
📐 Training rules
- Warm-up: 5 minutes of easy cardio, then 1 or 2 light sets of the first exercise.
- Effort: end each set when you still have 1 to 3 good reps left. You do not need to reach total failure.
- Progression: once you reach the top of the rep range on all sets with good form, add a small amount of weight (about 2.5 to 5%) next session and go back to the bottom of the range. With dumbbells, where the smallest jump is bigger, first add reps or a set, and only then move up in weight.
- Rest between sets: 2 to 3 minutes on the big exercises, 1 to 2 minutes on the small ones.
- Technique before weight. If you can, book 1 or 2 sessions with a coach to learn the exercises.
- Sharp pain or joint pain: stop. Muscle soreness a day or two after a workout is normal.
- 7 to 9 hours of sleep is part of the plan: muscle is built during rest.
💊 Supplements that can help (honestly)
Supplements are a small extra. Food and training do the heavy lifting.
The supplement with the strongest evidence for extra strength and muscle mass, together with strength training. Any time of day, with enough fluids.
🛒 Buy on iHerbWith kidney disease: creatine only with a doctor's approval.
Not magic, but the convenient way to reach your protein target: in a post-workout shake or before bed.
🛒 Buy on iHerbA gainer does not build muscle by itself: it is basically food in powder form, calories from carbs and protein. It is useful only if you cannot reach your calorie target from food. You can start with half a serving, and a homemade shake gives a similar result for less money.
Most of the calories in a gainer are carbs, so it is not suitable with diabetes or if you are overweight. If you also take creatine separately, note that some gainers already contain it.
- Optimum Nutrition Gold Standard Pro Gainer About 650 calories and 60 grams of protein per serving. A more balanced protein-to-carb ratio, and the most moderate of the three.
- Optimum Nutrition Serious Mass About 1,250 calories and 50 grams of protein per serving (two heaping scoops), mostly carbs, and it already includes 5 grams of creatine. For very lean people who struggle the most.
- EVLution Nutrition Stacked Protein Gainer About 1,250 calories and 50 grams of protein per serving (6 scoops), mostly carbs. You can drink half a serving.
📈 What to expect
- The rate slows as you gain experience: beginners build muscle fastest and experienced lifters more slowly. That is why a measured gain suits advanced lifters better.
- Part of the gain in the first weeks is water and glycogen, especially if you start creatine. This is normal.
- A little fat gain is a normal part of gaining mass. A moderate calorie surplus keeps it low.
- Your weight jumps from day to day, so look at the weekly average. If it has not gone up after 2 to 3 weeks, add 150 to 250 calories a day. If it rises faster than the target, cut 100 to 200.
- Muscle is built over months, not weeks. Consistency wins.
🔒 Your data is stored only on this device, not with us.
🔬 How it is calculated, and what it is based on
- Daily expenditure: your resting metabolic rate (Mifflin-St Jeor, or Katch-McArdle when you enter your body fat) multiplied by your activity level.
- A moderate calorie surplus: about 15% above your daily expenditure at the standard pace and about 10% at the measured pace, to limit fat gain. Target gain of 0.25% to 0.5% of body weight per week.
- Protein: 1.6 to 2.2 grams per kg per day (our target is 1.8), spread over the day.
- Fat: at least 25% of calories. Carbs: the rest of the calories, and they fuel your workouts.
Sources:
- Morton RW et al. 2018, Br J Sports Med (protein and muscle gain, meta-analysis)
- Schoenfeld BJ, Aragon AA. 2018, J Int Soc Sports Nutr (protein per meal)
- Trommelen J et al. 2023, Cell Reports Medicine (100 g vs 25 g after exercise)
- Kerksick CM et al. 2017, ISSN position stand: nutrient timing
- Snijders T et al. 2015, J Nutr (protein before sleep)
- Iraki J et al. 2019, Sports (off-season nutrition, rate of gain)
- Schoenfeld BJ et al. 2017, J Sports Sci (weekly training volume)
- Kreider RB et al. 2017, ISSN position stand: creatine
⚕️ This tool gives a general estimate only and does not replace medical advice or a coach. If you have a medical condition or an injury, check with a doctor before starting strength training.