Triwell is a wellbeing tool: its plans are general guidance, do not constitute medical advice and do not diagnose, treat or prevent any disease. Talk to a healthcare professional before changing your diet, physical activity or treatment.
Clean Bulk: Nutrition to Build Muscle
A muscle gain diet with structure: controlled surplus, enough protein, and a nutritionist who reviews your data.
If you eat a lot but can't put on weight, the issue isn't your body—it's your approach. Clean Bulk is a 12-week plan that calculates your calorie surplus, distributes your protein, and adjusts your calories every two weeks based on your actual weight trend. Triwell's AI creates your meal plan and a registered dietitian-nutritionist checks every adjustment, combined with a strength protocol to ensure what you eat becomes muscle.
Plan structure
Weeks 1–4 · Foundation
We calculate your energy needs and start with a moderate 10% surplus (~300 kcal). Learn what macros are, how to spread protein over 3–5 meals, and how to weigh yourself properly to make your data useful.
Weeks 5–8 · Building
With four weeks of data, we adjust the surplus between 10% and 20% based on your weight trend, and time carbohydrates around training to get more from every session.
Weeks 9–12 · Consolidation
We fine-tune your plan for sustainability: efficient weekly shopping, batch-cooking, and clear criteria so you can keep adjusting your calories on your own after the plan.
Strength pillar · Throughout the plan
No muscle without stimulus: 3–4 full-body or upper/lower split sessions per week, with 10–20 sets per muscle group and progressive overload tracked in the app. For more advanced programming, you can link into Triwell’s hypertrophy plans.
What's included
- Personalised calculation of your energy needs and initial 10% calorie surplus (~300 kcal), then adjusted between 10% and 20% based on your weight trend
- Evidence-based daily macro targets: protein 1.6–2.2 g/kg spread over 3–5 meals, carbohydrates 3–6 g/kg focused around training, and fats 0.8–1.2 g/kg
- High-calorie meal plan generated by AI using local foods, weekly shopping list, and a guided Sunday batch-cooking session
- Fortnightly review with a dietitian-nutritionist who validates each calorie adjustment (±100–150 kcal) using your real data
- Strength protocol of 3–4 sessions per week, linkable to Triwell’s hypertrophy plans
- Log weight, waist and lifting progress in the app to make sure your gains are mostly lean
Benefits
- No more guessing: you’ll know exactly how many calories and how much protein you specifically need—not just a generic average
- Gain weight gradually and in a controlled way, tracking waist size to keep your bulk genuinely lean
- Diet and training progress together: what you eat powers what you lift
- By the end, you’ll be able to calculate and adjust your own bulking macros independently
Recommended for
Your typical week
Monday: weigh-in after waking, plan your week and get your shopping list from the app. Daily: 4–5 meals with ~0.4 g/kg of protein per meal and carbs focused before and after training. Wednesday and Friday: progress weigh-ins. Sunday: batch cooking (90 min) and check your weekly average weight; every other week, calories are adjusted (±100–150 kcal) and approved by your nutritionist.
Strength training 3–4 times a week: Monday full body or upper (45–60 min), Wednesday legs or push, Friday full body or pull, and Saturday optional for weak points. 10–20 sets per muscle group each week, keeping 1–3 reps in reserve, and progress tracked in the app. Tuesday and Thursday: active rest with a 30-min walk and 10 min of mobility.
Qué puedes esperar
- Track your weight change with a target weekly gain of +0.25% to +0.5% of body weight (beginners are usually near the higher end, experienced lifters at the lower)
- Monitor waist measurement to check most of your gains are staying lean
- Log your protein intake aiming for 1.6–2.2 g/kg/day at least 5 days a week
- Track weights and reps on key lifts (squat, press, row) to see your strength progress over 12 weeks
- Independence at the end: you’ll know how to set and adjust your own calories and macros for bulking without relying on the plan
Who this plan is NOT for
- Anyone with a history or symptoms of eating disorders: calorie and macro tracking can be triggering
- People with uncontrolled kidney, liver or metabolic conditions: high protein intakes require medical supervision
- Pregnancy and breastfeeding: the surplus targets here aren’t suitable without specific medical advice
- Under 18s
- Anyone whose main goal is fat loss: Triwell has specific plans for that
This plan is for healthy adults and does not replace advice from your doctor or a registered dietitian-nutritionist. If you have kidney, liver or metabolic disease, diabetes, or a history of eating disorders, speak to your doctor before starting and let your Triwell professional know: calorie counting isn’t right for everyone. The plan only includes creatine and protein powder as optional support; avoid weight gainers, prohormones and any quick-result promises: building muscle is a gradual process.
Frequently asked questions
How much protein do I need to build muscle?+
Evidence puts the effective range at 1.6 to 2.2 g per kilo of body weight per day, split into 3–5 meals of around 0.4 g/kg each. The plan calculates your specific amount, translates it into real meals, and helps you check in the app that you're hitting it most days.
What is a calorie surplus and how much do I need?+
It means eating a bit more than you burn so your body has the material to build muscle. This plan starts at about 10% over your needs (~300 kcal) and adjusts between 10% and 20% depending on how your weight changes, in small steps of 100–150 kcal. More isn’t better: too big a surplus just leads to more fat gain.
Will I gain fat on a bulking diet?+
Some fat almost always comes with weight gain, and that's normal. The difference with a clean bulk is in managing it: moderate surplus, weekly weight checks, and waist size as a guide. If your waist grows more than expected, your nutritionist tweaks your calories at the next review.
I eat a lot and don't gain weight—will this plan work for me?+
That's exactly who this is for. Usually, ‘eating a lot’ means high-calorie days balanced by low ones without realising. Tracking and planning shows most people their real average is far below a surplus. This plan gives you structure, energy-dense meals, and data-driven adjustments so the scales start moving.
Do I need supplements to gain muscle?+
They're not essential. The plan is based on real food; only protein powder (for convenience) and monohydrate creatine are included as optional supports—creatine being the only supplement with strong evidence for muscle gain, always with a safe protocol. Weight gainers and prohormones are excluded.
How is this different to an online nutritionist or a calorie counting app?+
It brings together what others keep separate: an app counts calories but doesn’t give you a plan or support, and an online nutritionist gives you a plan but little connection to your daily training. With Triwell, AI creates and adapts your meal plan to your real weight and training data, and a dietitian-nutritionist reviews your progress every two weeks as part of your subscription.
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