My current focus is on “main gaining,” a recomp strategy where I maintain my body weight while building strength and, ideally, some muscle. This approach serves as a transition between bulking and cutting, allowing me to fine-tune my training and establish consistent nutrition habits before entering a fat loss phase. Main gaining can be a long-term strategy, but I prefer using it as a bridge. While initial weight loss due to improved nutrition consistency is common, the goal is to settle at a maintainable weight while making strength and muscle gains.
The success of muscle gain during a main gain depends on individual factors like proximity to your genetic potential. However, with proper training and a reasonable body fat percentage, lean gains are achievable. I learned about main gaining from Team 3DMJ nearly a decade ago, where it was used in natural bodybuilding to maximize lean gains in the off-season without excessive fat gain. It’s important to note that main gaining isn’t about staying super shredded while building muscle simultaneously. It works best at a moderate body fat percentage (12-20% for men, 20-30% for women), providing adequate fuel for muscle growth.
To effectively main gain, calories should be set at maintenance, protein intake should be relatively high, and training progression is paramount. I’ve been bulking through the pandemic, increasing my weight from around 160 lbs to just over 180 lbs. Now, I’m in a main gaining phase for several months before starting a cut. My current macros are approximately 3000 calories, 200g protein, 90g fat, and 350g carbohydrates. These are personalized to my metabolism and activity level. My protein intake is set at 1.1g per pound of body weight, slightly higher than the generally recommended 0.7-1g per pound, which is sufficient for muscle growth. Fats are around 20-25% of total calories, with the remainder coming from carbohydrates. I use the MacroFactor app for tracking and adjustments.
Breakfast potato hash with supplements and kiwi
My first meal is a breakfast potato hash with various ingredients. I dice and microwave baby potatoes seasoned with cumin, salt, and parsley. While the potatoes cook, I sauté onions, mushrooms, and garlic, then add turkey bacon and vegan sausage. Next, I add diced red and green peppers. Once slightly softened, I remove the mixture and crisp the potatoes in the pan. I return the vegetables, add scrambled eggs and egg whites, and finish with goat cheese (or shredded cheese for a lower-fat option). This meal is accompanied by my supplements (creatine, multivitamin, fish oil) and a kiwi.
Pre-workout meal of turkey, rice, sour cream, sriracha, mixed berries and cantaloupe
Meal two requires minimal prep. I use Minute Rice, cooked turkey, sour cream, shredded cheese, and Sriracha. For a side, I have mixed berries and cantaloupe, providing vitamins A and C. This pre-workout meal is consumed about an hour before training.
Intra-workout Gatorade
During my workouts, which typically last 90 minutes or more, I sip on Gatorade for quick energy. I don’t worry about intra-workout aminos since I’m at maintenance calories.
Post-workout protein shake with banana
Immediately post-workout, my appetite is low, so I have a whey-casein protein shake with milk and a banana.
Chicken burrito with black beans, rice, cheese, guacamole, and salsa
Meal four is a substantial chicken burrito. I marinate thin chicken breast in olive oil, lime juice, salt, chili powder, garlic powder, cumin, and oregano. After pan-frying the chicken, I add the same marinade to chopped onions, green peppers, and red peppers, cooking them until softened. I fill a large burrito tortilla with the chicken, vegetables, black beans, rice, cheddar cheese, guacamole, and salsa, then toast the ends on the pan. I eat any leftover rice and peppers separately. An alternative dinner option is my mom’s chili, a high-fiber and satiating meal.
Greek yogurt with peanut butter, honey, Splenda, and popcorn
The final meal is a Greek yogurt mix with peanut butter, honey, Splenda, and popcorn. Dairy, particularly Greek yogurt or cottage cheese, is a good pre-bed option due to its slow-digesting casein protein. Adding fats and fiber like nuts or popcorn further slows digestion, providing a sustained amino acid supply throughout the night. While total daily protein intake is most important, pre-sleep protein can help prevent muscle loss overnight. Occasionally, I’ll combine the macros from meal four and five and order sushi or Thai food. I prioritize hitting the right macro targets but don’t track every single day. On tracking days, I rely on MacroFactor.