Muscle gain nutrition
Nutrition support for building strength and lean size without careless overeating.
- Plans
- Monthly to Yearly
- Starts at
- ₹1,999
- Format
- 1-on-1 Nutritionist
Built for your routine — not a rigid meal plan.
For beginners, returning lifters and active adults who want visible muscle while keeping digestion, energy and body fat in control.
A lean calorie surplus based on your training level and metabolic rate
Meal-by-meal protein targets using foods you already enjoy eating
Training-aware nutrition for workout days and rest days
Body-composition tracking beyond just scale weight
✓Who this IS for
- ✓Beginners or returning lifters who want structured protein and calorie targets to build lean mass
- ✓Active adults training 3–5 days a week who want visible results without gaining unnecessary fat
- ✓Vegetarians and non-vegetarians who want a realistic, food-first muscle plan
✕Who this is NOT for
- ✕Lifters looking for illegal anabolic steroids or unvetted chemical compounds
- ✕People wanting a quick dirty bulk that adds 80% body fat instead of muscle
- ✕Individuals unwilling to engage in progressive resistance training
Not sure this is for you?
Talk to a nutritionist first — no commitment needed.
A free 20-minute call to understand your goals, food habits, and lifestyle — and to see if muscle gain nutrition is the right fit for you.
Sample Meal & Routine Framework
Pre-Workout Fuel
Fast-digesting carbs + essential amino acids 60–90 mins before training.
Post-Workout Recovery
High-quality protein + glycogen replenishment meal within 2 hours post-session.
Main Meals
Complex carbohydrates, healthy fats, and dense protein sources across 3-4 feedings.
Overnight Repair
Slow-digesting protein (casein/paneer) to support overnight muscle protein synthesis.
Inside the plan
What Diettra sets up for you.
- Initial assessment of food intake, training volume and recovery
- Personal nutrition framework with optimal protein distribution
- Pre-workout, intra-workout and post-workout recovery protocols
- Weekly check-ins to adjust calories, carbs and meal timing
- Support for home, gym or hybrid resistance training routines
Working rhythm
Assess. Plan. Refine.
Targets
Calories, protein and meal timing are set around your workouts and appetite.
Training days
Pre- and post-workout meals are adjusted to improve performance and recovery.
Review
Weight, measurements, strength and digestion guide the next change.
Evidence base
Science & principles behind this path.
Muscle Protein Synthesis (MPS)
Maximized when 1.6–2.2g protein per kg is distributed evenly across 3-5 meals.
Controlled Hypertrophic Surplus
A modest 250–400 kcal surplus optimizes muscle accrual over fat storage.
Glycogen Supercompensation
Strategic carbohydrate intake powers high-intensity resistance workouts.
Choose your support commitment
Same registered nutritionist guidance, personalized plan, and weekly adjustments across all commitment tiers.
14-day kickstart trial with 1-on-1 nutritionist assessment & initial plan setup.
- 1-on-1 Kickstart Call (Day 1)
- 14-Day Custom Meal Framework
- Mid-Trial Review Call (Day 7)
- Workday WhatsApp Chat Support
- 1:1 Consultation Calls Every 10 Days
- Weekly 1:1 Coaching Calls Every 7 Days
Full 1-month dedicated coaching with calls every 10 days & WhatsApp support.
- 1-on-1 Kickstart Call (Day 1)
- 1:1 Consultation Calls Every 10 Days (3 Calls)
- Custom Meal & Portion Adjustments
- Workday WhatsApp Direct Support
- Dining Out & Travel Guidelines
- Weekly 1:1 Coaching Calls Every 7 Days
Complete 3-month lifestyle transformation block with weekly 7-day calls & priority care.
- Everything in 1 Month Plan
- Weekly 1:1 Coaching Calls Every 7 Days (12 Calls)
- Priority WhatsApp Check-ins & Support
- Plateau & Metabolic Reset Guide
- Custom Recipe & Dining Blueprint
- Long-term Maintenance Plan
Common questions
Questions before starting.
No. Muscle gain is gradual. The plan controls the surplus so you do not gain unnecessary fat.
Explore more
Other Diettra paths.
Fat loss nutrition
A practical fat-loss plan built around your meals, schedule, hunger, and health history.
Healthy weight gain
A digestion-friendly plan to gain weight steadily without forcing huge meals or relying on shakes.
Weight management
Support for keeping progress stable through work, travel, stress, festivals and normal life.