01
The plan
The Muscle-Gain System is the controlled surplus done right: a small, deliberate calorie surplus with protein and training to match, so the scale moves with muscle and not only fat. The pace, the foods, and the checks that tell you when to keep pushing — and when to hold.
For lifters ready to grow who do not want to bury it in fat.
02
Look inside
VYSN
Nutrition No. 03
Muscle-Gain System
11 pages · printable trackers · made to keep
The system
01Lean surplusSmall and deliberate — grow, do not bloat.
02FuelProtein and carbs to drive the training.
03PaceTrack the rate of gain, not the day.
04HoldCut the surplus before fat takes over.
03
What's inside
01The right surplusHow small a surplus should actually be.
02Protein for growthThe target that makes the surplus build muscle.
03Carbs as fuelEating around training for the best sessions.
04Rate of gainThe monthly numbers that keep it lean.
05Veg-friendly bulkingHitting the calories on an Indian veg diet.
06The gain trackerWeight, lifts and waist in one view.
04
The science
Muscle-Gain System is built on what we publish in Studies. Read the evidence behind the method, then come back and put it to work.
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