Power Plate · How to eat to build muscle without weighing every gram (PDF guide)

You’re already training. Now your food needs to keep up. Power Plate is a 19-page PDF guide to working out how much to eat to build muscle, putting your meals together without weighing every gram for the rest of your life and knowing what to adjust every two weeks. Available in English and Spanish: choose the language before you buy.

What’s included

• Your numbers in 15 minutes: maintenance and bulking calories with the Mifflin-St Jeor equation, with two worked examples step by step and a worksheet to fill in.
• Protein without obsessing: your daily range, how to spread it and a table of 14 foods with the amount that provides about 25 g of protein.
• The plate method with four blocks, carb amounts per meal and swaps to change foods without breaking the plan.
• 3 days of meals calculated food by food (2,850 kcal, 2,200 kcal and a 2,200 kcal vegetarian version with eggs and dairy).
• Cooking for the week: a 6-step batch cooking session and a shopping list with quantities for 7 days.
• Supplements: creatine (3 g/day) and protein powder, what to expect and what you don’t need.
• How to adjust every 2 weeks based on your average weight, a chapter of common problems and solutions, a printable 8-week log and a weekly checklist.
• A table with the values of 28 foods and 10 cited sources (ISSN, EFSA, FAO/WHO, AESAN and scientific reviews).

Who it’s for

Healthy adults who do strength training, at home or in the gym, and want to build muscle eating normal food.

What it isn’t

It isn’t a fixed diet and it doesn’t promise kilos of muscle or timeframes: your results depend on your training, your starting point, your rest and your consistency. It doesn’t replace a registered dietitian or a doctor. If you’re pregnant or breastfeeding, or have kidney disease, diabetes, an eating disorder or another condition, talk to a professional before changing your diet.

How you receive it

Digital product: you get the PDF download link straight after purchase. Nothing physical is shipped. One-off payment: no subscriptions or later charges.

As this is digital content downloaded immediately, by starting the download with your express consent you lose the right of withdrawal.