Matrix ID: T3-648 Updated 24h ago

LOW CALORIE
MUSCLE GAIN

Solving the intersection of calorie-deficit optimization without nutrient gaps and hypertrophy-grade protein density targeting 1.6–2.2g/kg bodyweight. This index filters for 30g+ protein per serving while engineering meals that satisfy both low calorie dietary requirements and muscle gain macro targets — no compromises.

Target Protein Floor 1.2g / LB

The Top 10 Protocols

SORTED BY PROTEIN DENSITY

Muscle Gain
Logistics

Low Calorie muscle gain requires consistent batching to avoid falling back on suboptimal defaults. Follow these logistics for a successful 5-day cycle.

90m

Total Sunday
Prep Time

Storage Protocols

Low Calorie Protein Storage

Store low calorie proteins in airtight glass containers. Separate wet sauces from dry components to maintain texture through day 5.

Grain Base Prep

Cook grains in 2lb batches. Use glass containers and cool completely before sealing to prevent soggy texture during storage.

Macro Optimization

Protein Stacking

Layer protein sources per meal to hit 40g+. Combine legumes with dairy or soy for complete amino acid profiles.

Calorie Surplus Control

Maintain a 200-300 calorie surplus with pre-measured portions. Add calorie-dense toppings (nuts, seeds, oil) in measured amounts.

Cross-Reference The Matrix

Switch Goal Low Calorie Weight Loss Switch Diet Vegan Muscle Gain Target Constraint High Fiber Low Calorie Logistic Hub 5-Day Planning Hub