A framework for your goal
Find your starting point and gradually increase your intake.
All nutrition guides
NUTRITION / Muscle gain FRENCH EDITION
BUILD.
Build muscle with a clear plan.
Let your training guide your meals. Eat enough, make room for recovery and adjust portions when you need to.
50 pages + a phone and iPad-friendly reader.
French-language edition. Self-guided, without individual support.
THE GUIDE
Nutrition to support steady muscle gain.
You already strength train regularly and want to support gradual muscle gain.
Two weeks of menus
Fourteen days of meals, with a shopping list for each week. The contents take you directly to each recipe.
Recipes to come back to
Ten illustrated recipes with quantities for one person, preparation steps, dry, raw or drained weights, and estimated nutrients per serving.
Adjustments along the way
Review your portions, digestion and recovery.
PAGES FROM THE FRENCH EDITION
Inside BUILD.
BEFORE YOU START
Is this the right guide for you?
What will I receive?
A 50-page PDF and a browser reader, also bundled in a ZIP. Clickable contents take you straight to menus, recipes and shopping lists.
Are ingredient quantities included?
Yes. Each recipe lists quantities for one person, preparation time and instructions. They are starting portions, to adjust to your needs using the guidance provided.
Is individual support included?
No. This is a self-guided resource, without individual assessment or dietetic follow-up. It is for healthy adults. Medical needs and individual circumstances require appropriate professional support.
Which language is the guide in?
The PDF and reader are in French. An English edition is not included.
How long should I use it?
The guide builds a framework over four weeks. The 14 days of menus can be repeated and adjusted. It does not promise a physical result by a particular date.
DRAW / BUILD
Build muscle with a clear plan.
Get the guide · €29PDF + reader · French-language edition.
Food images generated to illustrate the recipes.