Build Muscle

Build Muscle

Follow The Steps

Building muscle comes from a few simple practices and tips. In order to build muscle or ‘bulk up’ you must do three things.

  1. Eat more than your body requires (so you’re in a calorie surplus)
  2. Partake in a strength training program (resistance training to build muscle)
  3. Ensure your food is packed full of quality nutrient dense foods that meet your caloric and macro nutrient goals

Eating For Growth

You may already have a tailored nutrition program designed specifically to you. In essence this nutrition program will provide surplus calories from the right food & ingredients to allow your body to grow. For example, if your BMR (Basal Metabolic Rate – which is the amount of energy expended while at rest in a standard environment)  requires you to eat 2,200 calories per day to maintain your current status / weight & you eat more calories than this you will gain weight, or put your body in an anabolic state to grow.

Nutrition is Equally as Important as Exercise

Training For Growth

The second part of nutrition & muscle gain is your resistance or strength training. Your muscles must be worked under resistance or ‘load’. A strength or hypertrophy program can include slow repetitive weight training exercises. For example, a chest press would be preformed under reasonable heavy load 3 – 4 sets with 6 – 8 controlled repetitions. You would ‘push the weight’ for 1 – 2 seconds upward and lower the weight for 3 – 4 seconds in a controlled manner. This will cause micro tears in your muscle fibers which must be repaired in order to grow.

Recovery & Nutrition

Rest, refuel, and recovery and are the three key areas to stimulate growth. Your body must rest after exercise / resistance training – you must hydrate effectively, rest your muscles and most importantly refuel them. Your muscles need the right nutrients to grow. The importance of high quality nutrition is key during a muscle gain program. Your muscles will crave fuel after exercise and you must fuel them with the right foods & quantities.

So, as you can see it is possible to build muscle and maintain the body and health that you’re aiming for.

Getting Results

How It Works

Whether you or your Personal Trainer have already created a results oriented nutrition plan, or you’re starting from scratch, Fitness Food HQ will prepare and deliver tasty and nutritious food right to your door! Now let the nutrition experts at Fitness Food HQ prepare and deliver simply perfect nutrition and help you to ensure your success.

You can view our muscle gain option below, or simply upload your meal plan at the bottom of the page and we’ll prepare the perfect package to suit your needs!

You Choose

Choose a meal plan, pick dishes from our menu, or send us your own meal plan.

We Cook

Our highly skilled chefs will prepare your meals, fresh and tailored to your order.

We Deliver

We will ship your order within 6 hours of it being prepared, ensuring the freshest delivery possible.

How It Works

Whether you or your Personal Trainer have already created a results oriented nutrition plan, or you’re starting from scratch, Fitness Food HQ will prepare and deliver tasty and nutritious food right to your door! Now let the nutrition experts at Fitness Food HQ prepare and deliver simply perfect nutrition and help you to ensure your success.

You can view our muscle gain option below, or simply upload your meal plan at the bottom of the page and we’ll prepare the perfect package to suit your needs!

You Choose

Choose a meal plan, pick dishes from our menu, or send us your own meal plan.

We Cook

Our highly skilled chefs will prepare your meals, fresh and tailored to your order.

We Deliver

We will ship your order within 6 hours of it being prepared, ensuring the freshest delivery possible.

Muscle Building Plan

Fitness Food HQ Muscle Gain Plan

2 or 3 Meals A Day For 5 Days.

Starting at just €69.99/week

Our Muscle Gain plan will provide you with meals containing an average split of 30% Protein – 40% Carbs – 30% Fat, and an average of 2000 kcals a day for Men and 1300 kcals a day for Women.

Please click here to view all macro information for our meals!

Fitness Food HQ Muscle Gain Plan

2 or 3 Meals A Day For 5 Days.

Starting at just €69.99/week

Our Muscle Gain plan will provide you with meals containing an average split of 30% Protein – 40% Carbs – 30% Fat, and an average of 2000 kcals a day for Men and 1300 kcals a day for Women.

Please click here to view all macro information for our meals!

Send Us Your Meal Plan!

Take a moment to tell us what your fitness goals are and we will call you at a suitable time to design a Fitness Food HQ meal order and delivery plan that fits perfectly with your Muscle Gain goal.

If you already have a nutrition plan – Simply upload your  plan to the right, and we will design an order that fits perfect with your goal.

Take a moment to tell us what your fitness goals are and we will call you at a suitable time to design a Fitness Food HQ meal order and delivery plan that fits perfectly with your Muscle Gain goal.

If you already have a nutrition plan – Simply upload your  plan to the right, and we will design an order that fits perfect with your goal.