Who it suits
This example is most relevant when your estimate is near 3,000 calories and progressive strength training is already consistent.
Nutrition example
3,000-Calorie Strength & Muscle
More fuel, with a reason for every addition.
A performance-focused example day with approximately 203 g protein, substantial carbohydrate and a practical recovery smoothie.
What you get
Clear enough
to act on.
The template lands at approximately 2,985 calories and builds from the same repeatable base instead of relying on takeaway food or an uncontrolled bulk.
- Approximately 203 g protein
- Carbohydrate to support hard training
- Structured meal additions
- Small-surplus review process
Why more food is not enough
A surplus supports growth only when the training signal, sleep and progression are present. The plan should not become permission for an uncontrolled bulk.
How to adjust
If weight increases faster than intended, remove a small module and hold for another 14 days. If nothing changes and adherence is real, add a small amount.
Good questions
Know before
you start.
01Do I need 200 g of protein?+
Not automatically. Your calculator result is based on body weight. The guide total reflects this particular food example.
02Can I use a shake?+
Yes. The smoothie is included for convenience, but whole-food alternatives can work when their calories and protein are comparable.
The next useful step
Turn the information
into your plan.
See the private Bondi Junction studio, tell Jamie what you want to change and get an honest recommendation. No hard sell and no lock-in contract.
Book a free studio intro