Muscle building meal plan — calorie surplus, 1.8g/kg protein, no bro-bulk

The classic bulking mistake is overshooting the surplus: +800 kcal/day means you gain 1 kg of fat for every 0.3 kg of muscle. The literature is brutally consistent: 0.5-1 lb/week is the upper bound of useful gain for novices and early-intermediates (experienced lifters should expect roughly half that). Anything faster is just fat. So the actual problem is hitting +200 to +400 kcal/day, every day, with 1.6-2.0 g/kg protein, AND not getting bored.

Volya's planner generates a daily meal plan around your TDEE + lean-bulk surplus, hits the protein target from the recipe catalogue (vegan or omnivore), and rotates dishes so week 6 isn't the same chicken-rice-broccoli as week 1. Photo plate scan tracks actual intake vs target. AI coach reviews the week: "You averaged +180 kcal — bumping the breakfast smoothie by 60g oats fixes it." Concrete, not bro.