NutritionGuide7 min read
A steady, healthy way to gain weight as a beginner
The basics of gaining weight healthily without overcomplicating your food.
Nutrition · 13 pages
Nutrition
Energy, protein and the practical side of eating around training.
Also covers Supplements.
Start here
If you read one thing first
Part 1
Energy and protein first
The two numbers that decide most of the outcome.
Part 2
Getting it into real meals
Food choices, budget and appetite, rather than theory.
NutritionGuide7 min read
Nutrient-dense foods that make gaining weight easier
Nutrient-dense foods that add calories without needing bigger meals.
NutritionGuide6 min read
Cheap, high-protein foods to help you build muscle
Affordable UK supermarket foods that make hitting your protein target easier.
NutritionGuide6 min read
Eating more when your appetite fills up fast
Practical ways to eat more without forcing huge, uncomfortable meals.
Part 3
Supplements, honestly
The short list with evidence behind it — and what it cannot do.
Everything else in this section
6 more pages
Not featured above, and just as complete.
A sensible approach to bulking as a beginner
What bulking means, and how to gain muscle without piling on unwanted fat.
NutritionGuide7 min read
Lean bulk or dirty bulk: what is the difference
The difference between a lean bulk and a dirty bulk, and which is the better fit for you.
NutritionGuide7 min readAll levels
Creatine for beginners: what it does and how to take it
What creatine monohydrate does, how much to take, and what to expect.
NutritionGuide6 min read
Do you actually need a protein shake as a beginner
Whether you need a protein shake, when it genuinely helps, and food alternatives.
NutritionGuide6 min read
What to eat before a workout
What to eat, how long beforehand, and what to do when you train first thing.
NutritionGuide6 min read
A beginner meal plan built on four numbers
Daily energy and protein worked out first, then a week of ordinary meals built to hit them.
NutritionProgramme
Subjects this section covers
- energy intake
- protein
- carbohydrate
- dietary fat
- fibre
- meal timing
- hydration
- food composition data