Diet plans for training
Your diet decides whether you build muscle, lose fat or hold steady. Calories set the direction; protein protects and builds muscle; the rest is about what you can stick with. Each plan below explains the calorie target, the macro split, what to eat and a sample day.
Clean Bulk
A modest calorie surplus from mostly whole foods to build muscle while limiting fat gain.
Dirty Bulk
A large calorie surplus with flexible food choices to gain size and weight as fast as possible.
Cutting (Definition)
A moderate calorie deficit with high protein to lose fat and keep muscle.
Weight Maintenance
Eat at maintenance calories to hold your weight steady while training.
Body Recomposition
A small deficit with very high protein to lose fat and gain muscle at the same time.
Healthy Balanced Diet
A flexible, whole-food diet that supports training, health and long-term consistency.
Keto Diet
Very low carbohydrate, high fat eating that shifts the body into ketosis.
Vegetarian Diet
Meat-free eating with dairy and eggs, built to hit protein targets for training.
Vegan Diet
Fully plant-based eating planned for complete protein and key nutrients.
Mediterranean Diet
Olive oil, fish, vegetables and legumes: one of the most studied healthy diets.
High-Protein Diet
Protein-first eating for strength athletes and anyone who wants to stay full.
Intermittent Fasting 16:8
Eat all daily food within an 8-hour window, then fast for 16 hours.
Calories first, then style
Bulking, cutting, maintenance and recomposition change how many calories you eat. Styles such as keto, vegetarian, vegan, Mediterranean or intermittent fasting change what and when you eat, and can be combined with any calorie goal. Use the calorie calculator to find your numbers.