- Calories decide whether you gain; protein decides how much of it is muscle.
- Aim for about 1.6 to 2.2 g of protein per kg of body weight, spread over three to five meals.
- A modest surplus of 250 to 500 kcal a day builds muscle with less fat than a big surplus.
- Canadian grocery staples such as eggs, oats, chicken, lentils, potatoes, Greek yogurt and frozen vegetables make it affordable.
Training builds the stimulus; food builds the muscle. Whether you’re natural or using steroids, nutrition does most of the work in a bulk. This guide shows how to set your numbers and gives a full sample day built from foods you can find at any Canadian grocery store.
Step 1: calories
Estimate maintenance calories (many lifters land near 30 to 35 kcal per kg of body weight), then add 250 to 500 kcal a day. Weigh yourself several mornings a week and aim to gain about 0.25 to 0.5% of body weight a week. Adjust by 100 to 200 kcal if you’re off target for two weeks.
Step 2: macros
| Macro | Target | For an 80 kg lifter |
|---|---|---|
| Protein | 1.6 to 2.2 g/kg | 130 to 175 g |
| Fat | 0.8 to 1 g/kg | 65 to 80 g |
| Carbohydrate | The rest of your calories | Often 300 to 400 g |
Steroids increase how well your body uses protein, but research doesn’t support the very high intakes (3 to 4 g/kg) often recommended in gyms. The range above covers most people.
Sample day (about 3,000 kcal, 170 g protein)
| Meal | Foods |
|---|---|
| Breakfast | Oats with milk, a banana and peanut butter; 3 eggs |
| Lunch | Chicken thighs, rice, frozen stir-fry vegetables, olive oil |
| Snack | Greek yogurt with berries and granola |
| Pre-workout | Toast with honey; coffee |
| Dinner | Salmon or lean ground beef, potatoes, salad or broccoli |
| Evening | Cottage cheese or a protein shake; a handful of nuts |
This follows the spirit of Canada’s Food Guide: lots of vegetables and fruit, whole grains and protein foods at every meal, with portions scaled up for a training appetite.
Budget tips for Canadians
- Frozen vegetables and fruit are as nutritious as fresh and cheaper in winter
- Buy chicken thighs, eggs and lentils in bulk, at warehouse stores or discount grocers
- Canned salmon and tuna are cheap protein with omega-3s
- Potatoes, oats and rice are among the cheapest carbohydrate sources
- Use loyalty apps and flyer price-matching where your store offers it
On a cycle vs natural
The principles don’t change on steroids. What changes is how much a surplus can be turned into muscle, and the health side: watch sodium (water retention and blood pressure), eat fibre and omega-3s for cholesterol, and limit alcohol. See our guides to cholesterol and water retention.
Related guides
For cutting, see our cutting diet guide; for phases, bulking vs cutting; and for counting, counting macros.
Frequently asked questions
How much protein do I need to build muscle?
About 1.6 to 2.2 g per kg of body weight a day covers most lifters, including those using steroids.
How big should my calorie surplus be?
250 to 500 kcal a day, aiming to gain about 0.25 to 0.5% of body weight a week.
Do I need more protein on steroids?
Not dramatically. Steroids improve protein use; the standard range covers most people.
What are cheap protein sources in Canada?
Eggs, chicken thighs, lentils, canned fish, Greek yogurt, cottage cheese and milk.
This article is general information for adults in Canada, not medical advice. Talk to a doctor or pharmacist before using any prescription drug, anabolic steroid or research compound, and get bloodwork done. If you’re in crisis, call or text 9-8-8 (Suicide Crisis Helpline) any time.
