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The Surplus Template

Fuel your training hard enough to actually build muscle or strength — without needless fat gain along the way.

Calories: your TDEE plus 10–15% (roughly 300–500 cal/day). A bigger surplus just means a longer cut later — it won't build muscle any faster.

Your Macro Targets

TDEE +10–15%
Calories
0.8–1g / lb bodyweight
Protein
45–50% of cals
Carbs
25–30% of cals
Fat

How To Build Each Meal

Breakfast

1 protein + 1 carb + 1 fat (optional fruit or veg)

Lunch

1 protein + 1 carb + 1-2 veg servings + 1 fat

Dinner

1 protein + 1 carb + 1-2 veg servings + 1 fat

Snack(s)

1 protein + 1 carb OR 1 fat — fill remaining calories/macros

Food List & Swaps

Nothing here is locked in. Anything in the same row is an even swap — build the plate that sounds good to you.

Protein

  • Lean Meats: Chicken breast, 93/7 ground turkey, sirloin, pork tenderloin
  • Fish & Seafood: Tilapia, cod, salmon, shrimp, canned tuna
  • Eggs & Dairy: Whole eggs, egg whites, Greek yogurt, cottage cheese
  • Plant-Based: Tofu, tempeh, edamame, seitan, lentils

Carbs

  • Grains: Rice, oats, quinoa, farro, whole-wheat pasta
  • Starchy Veg: Potatoes, sweet potatoes, corn, butternut squash
  • Bread/Wraps: Ezekiel bread, tortillas, whole-grain bread
  • Fruit: Berries, banana, apple, orange, grapes

Fats

  • Nuts & Seeds: Almonds, walnuts, peanut butter, chia, flax
  • Oils: Olive oil, avocado oil, coconut oil (measured)
  • Whole-Food Fats: Avocado, whole eggs, fatty fish
  • Dairy Fats: Cheese, full-fat Greek yogurt, cream cheese

Vegetables

  • Non-Starchy Veg: Broccoli, spinach, peppers, zucchini, green beans, cauliflower, salad greens — eat freely to fill volume

A Sample Day

Breakfast

4 whole eggs + 1 cup oats + banana

Lunch

8oz chicken thigh + 2 cups rice + roasted veg + olive oil

Dinner

8oz sirloin + large sweet potato + green beans

Snack

Greek yogurt + granola + honey

Tips For This Template

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Extra calories come from carbs first — that's what actually fuels the session, not fat.

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Weigh in weekly. If the scale is moving more than about 0.5–1% of your bodyweight per week, that's worth flagging to your coach.

“Do you not know that your bodies are temples…? You are not your own.” — 1 Corinthians 6:19