With the Muscle Gain option, you’ll see Phases 1, 2, and 3. Always start off at Phase 1 and work your way up!

Phase 1 is the lowest amount of macros you will be given while still at a caloric surplus, which means that you will gain weight, but slowly. We want to make sure were are building muscle mass and not just overall mass. Like with Fat Loss, it is important to stay here for a minimum of 2 weeks, sometimes longer depending on how your body is adapting to the numbers. Remember, everyone is different! If you are seeing a weight gain on average of 0.5 lbs per week, seeing any changes in your measurements or photos, or performing better in the gym, then stay right where you are on Phase 1! It means the numbers are working.

However, if you have been tracking your progress closely and hitting those numbers accurately each day and still not seeing changes, then it's time to move to the next phase. The macros at Phases 2 and 3 will be sequentially higher to help spur your weight gain forward again, but it is still important to follow our 2-week minimum rule at each Phase.

With that said, some people respond to the first Phase and do not need to move on, and others will find more success at Phases 2 or 3. Some stay on the Muscle Gain program for 6 weeks, and some for 6 months. It all depends on you and your personal goals.