12-Week Nutrition Plan to Maximize Your Gains
By Blake Byers
This 12-week nutrition plan is built for one goal: getting bigger, stronger, and maximizing muscle growth in the gym. No guessing. No random meals. Just a structured, easy-to-follow system designed to keep you in a calorie surplus, fuel hard training, and support recovery.
The plan uses rotating daily meals so you don’t get bored, while calories and macros progress every 4 weeks to ensure consistent growth. Every meal is laid out with portions, calories, and macros so you know exactly what to eat and when.
What’s Included:
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✔️ 12 full weeks of structured meal plans
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✔️ 6 meals per day (breakfast → before bed)
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✔️ Rotating meals for variety and consistency
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✔️ Calories & macros listed for every meal
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✔️ Progressive calorie increases to support muscle growth
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✔️ Weekly shopping lists for easy meal prep
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✔️ Straight-forward, print-and-follow layout
Who This Plan Is For:
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Lifters trying to gain size and strength
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Anyone tired of guessing what to eat
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Busy people who want structure without overcomplication
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Athletes serious about maximizing gym results
Results You Can Expect:
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Increased muscle mass
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Better workout performance
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Faster recovery
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Consistent weight gain without unnecessary fat
Train hard. Eat with purpose. Grow with REAL P University.