Muscle gain nutrition
Nutrition support for building strength and lean size without careless overeating.
- Plans
- Monthly to Yearly
- Starts at
- ₹2,099
- 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.
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
Assess. Plan. Refine.
A continuous 3-step feedback loop designed to adapt your plan to your real-life progress.
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.
Science & principles behind this path.
Grounded in clinical nutrition research and metabolic science for long-term results.
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.
Full 30-day dedicated coaching with calls every 10 days & WhatsApp support.
- 1-on-1 Kickstart Call (Day 1)
- 1:1 Calls Every 10 Days (3 Calls)
- Custom Meal & Portion Adjustments
- Workday WhatsApp Direct Support
- Dining Out & Travel Guidelines
Complete 90-day lifestyle transformation block with weekly 7-day calls & priority care.
- Everything in 60 Days Plan
- Weekly 1:1 Calls (12 Calls)
- Priority WhatsApp Support
- Plateau & Metabolic Reset Guide
- Long-term Maintenance Plan
60-day structured habit-building phase with consultation calls & ongoing WhatsApp care.
- Everything in 30 Days Plan
- 1:1 Calls Every 10 Days (6 Calls)
- Bi-Weekly Progress Audits
- Workday WhatsApp Direct Support
- Custom Recipe & Dining Blueprint
Full 30-day dedicated coaching with calls every 10 days & WhatsApp support.
- 1-on-1 Kickstart Call (Day 1)
- 1:1 Calls Every 10 Days (3 Calls)
- Custom Meal & Portion Adjustments
- Workday WhatsApp Direct Support
- Dining Out & Travel Guidelines
Complete 90-day lifestyle transformation block with weekly 7-day calls & priority care.
- Everything in 60 Days Plan
- Weekly 1:1 Calls (12 Calls)
- Priority WhatsApp Support
- Plateau & Metabolic Reset Guide
- Long-term Maintenance Plan
60-day structured habit-building phase with consultation calls & ongoing WhatsApp care.
- Everything in 30 Days Plan
- 1:1 Calls Every 10 Days (6 Calls)
- Bi-Weekly Progress Audits
- Workday WhatsApp Direct Support
- Custom Recipe & Dining Blueprint
Common questions
Questions before starting.
No. Muscle gain is gradual. The plan controls the surplus so you do not gain unnecessary fat.