Usuba
Calorie surplus
A calorie surplus is eating more energy than your body expends. This approach is used for gaining muscle mass and increasing overall body weight. Success depends on regular training, sufficient protein, and consistency in nutrition.
- Protein15–25%
- Fat25–35%
- Carbs45–60%
The diet in numbers
Macros
Most calories come from carbs: 45–60%.
Percentages show the share of daily calories from each macronutrient. A range is a corridor, so there is no exact number to hit.
- Protein15–25%
- Fat25–35%
- Carbs45–60%
Calories by meal
The biggest meal is lunch: 40% of daily calories.
This is how daily calories split across breakfast, lunch, and dinner.
- Breakfast25%
- Lunch40%
- Dinner35%
How it works
- 1
Consume 300–500 calories more than you burn daily
- 2
Eat protein with every meal for muscle recovery
- 3
Choose complex carbohydrates and healthy fats
- 4
Eat regularly, 4–5 times a day in small portions
- 5
Combine diet with strength training
- 6
Drink enough water throughout the day
- 7
Track your weight and adjust calories as needed
What to eat and what to avoid
Foods to eat
Protein sources
- chicken
- beef
- fish
- eggs
- cottage cheese
- milk
- yogurt
- legumes
Carbohydrates
- rice
- pasta
- whole grain bread
- oatmeal
- potatoes
- sweet potatoes
- buckwheat
Fats
- olive oil
- avocado
- nuts
- seeds
- fatty fish
- butter
Vegetables and fruits
- broccoli
- carrots
- tomatoes
- bananas
- apples
- oranges
- berries
Limit
Sweets and baked goods
- cookies
- cakes
- candy
- pastries
Beverages
- sugary soft drinks
- packaged juices
Fried dishes
- french fries
- fried meat in large amounts of oil
Avoid
Trans fats
- margarine
- fast food
- low-quality processed foods
Alcohol
- beer
- wine
- spirits
Sample menu for the week
Target 2319 kcal. One cooking session covers 2 days.
5 Oct
2302 of 2319 kcal
Breakfast
587 kcal
- 2 days - 2 serv.Cottage Cheese Pancakes with Pumpkin
587 kcal
Lunch
1143 kcal
- 2 days - 2 serv.Beef Pelmeni
818 kcal - 2 days - 2 serv.Pumpkin and Coconut Cream Soup
Side325 kcal
Dinner
572 kcal
- 2 days - 2 serv.Pancakes with Cheese and Parsley
338 kcal - 2 days - 2 serv.Pearl Barley with Pumpkin and Beans
Side234 kcal
6 Oct
2302 of 2319 kcal
Breakfast
587 kcal
- From day 1 batchCottage Cheese Pancakes with Pumpkin587 kcal
Lunch
1143 kcal
- From day 1 batchBeef Pelmeni818 kcal
- From day 1 batchPumpkin and Coconut Cream SoupSide325 kcal
Dinner
572 kcal
- From day 1 batchPancakes with Cheese and Parsley338 kcal
- From day 1 batchPearl Barley with Pumpkin and BeansSide234 kcal
7 Oct
1824 of 2319 kcal
Breakfast
451 kcal
- 2 days - 2 serv.Pancakes on whey with pastry
451 kcal
Lunch
749 kcal
- 2 days - 2 serv.Shirataki pasta with ground chicken and tomato
497 kcal - 2 days - 2 serv.Eggplants with Sour Cream and Bell Pepper
Side252 kcal
Dinner
624 kcal
- 2 days - 2 serv.Baked Fish Fillet with Mushrooms and Potatoes
522 kcal - 2 days - 2 serv.Stewed Cabbage with Mushrooms
Side102 kcal
8 Oct
1824 of 2319 kcal
Breakfast
451 kcal
- From day 3 batchPancakes on whey with pastry451 kcal
Lunch
749 kcal
- From day 3 batchShirataki pasta with ground chicken and tomato497 kcal
- From day 3 batchEggplants with Sour Cream and Bell PepperSide252 kcal
Dinner
624 kcal
- From day 3 batchBaked Fish Fillet with Mushrooms and Potatoes522 kcal
- From day 3 batchStewed Cabbage with MushroomsSide102 kcal
9 Oct
2408 of 2319 kcal
Breakfast
587 kcal
- 2 days - 2 serv.Cottage Cheese Pancakes with Pumpkin587 kcal
Lunch
1167 kcal
- 2 days - 2 serv.Beef Pelmeni818 kcal
- 2 days - 2 serv.Pumpkin Cream Soup with Garlic Croutons
Side349 kcal
Dinner
654 kcal
- 2 days - 2 serv.Carrot Cutlets with Semolina
420 kcal - 2 days - 2 serv.Pearl Barley with Pumpkin and BeansSide234 kcal
10 Oct
2408 of 2319 kcal
Breakfast
587 kcal
- From day 5 batchCottage Cheese Pancakes with Pumpkin587 kcal
Lunch
1167 kcal
- From day 5 batchBeef Pelmeni818 kcal
- From day 5 batchPumpkin Cream Soup with Garlic CroutonsSide349 kcal
Dinner
654 kcal
- From day 5 batchCarrot Cutlets with Semolina420 kcal
- From day 5 batchPearl Barley with Pumpkin and BeansSide234 kcal
11 Oct
2183 of 2319 kcal
Breakfast
440 kcal
- Frittata with Asparagus, Peas and Mozzarella
440 kcal
Lunch
862 kcal
- Pasta with Egg, Carrot and Dill
518 kcal - Borscht with Beets and Garlic
Side344 kcal
Dinner
881 kcal
- Pasta Casserole with Vegetables
720 kcal - Roasted Portobello Mushrooms with Garlic and Herbs
Side161 kcal
Pros and cons
Pros
- Helps gain muscle mass with proper training
- Improves strength and endurance
- Allows faster recovery after workouts
- Suitable for people with fast metabolism
- Provides freedom in food choices within calorie limits
Cons
- Can lead to fat gain if calorie surplus is too high
- Requires constant tracking of nutrition
- Needs regular training to be effective
- May cause digestive discomfort from overeating
- Requires discipline and meal planning
Who it is for
Who it suits
- People with low body weight
- Athletes engaged in strength sports
- Those who want to build muscle mass
- People with fast metabolism
- Beginner athletes in a gaining phase
Who should skip it
- People with excess weight if the goal is weight loss
- Those who don't engage in physical training
- People with digestive system disorders without specialist consultation
- Those who cannot control portion sizes
Recipes for this diet
Barley Risotto with Vegetables
A hearty dish made from pearl barley with tomatoes, eggplant, zucchini, and celery root. Prepared like classic risotto — the grain gradually absorbs the broth, becoming soft and creamy. Served hot or cold.
- 10.5g
- Protein
- 12.6g
- Fat
- 54.8g
- Carbs
369 kcal / for 1 serving (564.1 g)
Omelette with Suluguni Cheese and Spinach
Quick omelet with tender spinach, melted cheese, and fresh tomatoes. The dish is prepared in a pan in just a few minutes and is perfect for breakfast or a light lunch.
- 29g
- Protein
- 20.5g
- Fat
- 9.4g
- Carbs
328 kcal / for 1 serving (370 g)
Rice with Shrimp, Tomatoes and Parsley
A quick dish with crispy rice, tender shrimp, and fresh herbs. The rice is fried until golden brown with hot pepper, then garnished with cherry tomatoes and parsley. Perfect for a light dinner or lunch.
- 24.3g
- Protein
- 0.9g
- Fat
- 32.5g
- Carbs
251 kcal / for 1 serving (290 g)
Beef Wellington with Liver Pâté
Festive meat dish in puff pastry with liver pâté, foie gras, and spinach. Tender beef tenderloin wrapped in a crispy crust, perfect for a formal table.
- 44.4g
- Protein
- 35.3g
- Fat
- 34.4g
- Carbs
644 kcal / for 1 serving (370.4 g)
Croutons with Cheese and Fresh Dill
Crispy croutons with a tender center, sprinkled with grated cheese and garnished with fresh dill. A simple and hearty dish that takes just a few minutes to prepare.
- 39.1g
- Protein
- 33.8g
- Fat
- 53.2g
- Carbs
678 kcal / for 1 serving (443 g)
Tartlets with cod liver and egg
Appetizer with canned cod liver, egg and herbs in crispy tartlets. A simple recipe for a festive table or everyday treat.
- 11.2g
- Protein
- 51.9g
- Fat
- 15.4g
- Carbs
579 kcal / for 1 serving (182 g)
Italian Focaccia with Olives
Fragrant flatbread with a crispy crust, generously brushed with olive oil and decorated with olives, sea salt, and Italian herbs. A simple recipe for home cooking.
- 8.1g
- Protein
- 16g
- Fat
- 51.1g
- Carbs
397 kcal / for 1 serving (109.2 g)
Chicken Skewers with Tropical Fruits
Juicy chicken skewers with papaya, pineapple and grilled vegetables. Chicken is marinated in lemon juice with honey, then threaded onto skewers together with onion, pepper and fruit. Grilled until golden brown.
- 94.1g
- Protein
- 12.5g
- Fat
- 17.8g
- Carbs
578 kcal / for 1 serving (472.9 g)
Caesar Salad with Chicken and Parmesan
Classic salad with crispy iceberg lettuce, tender grilled chicken, crunchy croutons, and thin slices of parmesan. Dressed with a piquant Caesar sauce with garlic.
- 71.3g
- Protein
- 34.7g
- Fat
- 29.5g
- Carbs
737 kcal / for 1 serving (381.6 g)
Light Salad with Goat Cheese and Tomatoes
A fresh salad made with tender greens, sweet cherry tomatoes, and creamy goat cheese. A simple dish with bright flavors, dressed with olive oil and seasoned with spicy chili pepper.
- 8.9g
- Protein
- 12.4g
- Fat
- 3.1g
- Carbs
164 kcal / for 1 serving (108 g)
Chicken and Vegetable Enchiladas with Cheese
A Mexican dish made with tortillas and chicken, baked with grilled vegetables, tomato sauce, and cream cheese. You can use any ready-made chicken — grilled, boiled, or smoked.
- 40.5g
- Protein
- 48.4g
- Fat
- 64.7g
- Carbs
849 kcal / for 1 serving (651.1 g)
Seafood Skewers
Skewers of squid, shrimp, octopus and mussels with Asian sauce. Seafood is marinated in soy sauce, threaded onto skewers and seared in butter. Served with a sauce made from mayonnaise, soy sauce and lemon.
- 297.2g
- Protein
- 17.2g
- Fat
- 1g
- Carbs
1,544 kcal / for 1 serving (1,646.6 g)
Read more
Bulk Diet
Building muscle mass requires not only regular training but also proper nutrition. The main principle is that calorie intake should exceed energy expenditure. This approach is called a calorie surplus and creates conditions for muscle tissue growth.
Macronutrient Balance
Proteins should account for 15–25% of the total energy value of your diet. They are the building material for muscles and are necessary for recovery after workouts. Fats — 25–35% of calories — participate in hormone production and vitamin absorption. Carbohydrates make up 45–60% and provide energy for intense exercise.
Product Selection
The basis of your diet should consist of protein-rich products: meat, fish, eggs, dairy products, and legumes. For carbohydrates, choose cereals, pasta, bread, and vegetables. Beneficial fats are found in nuts, avocado, vegetable oils, and fatty fish.
Meal Plan
Eat 4–5 times a day in small portions. This helps maintain stable energy levels and ensures a constant supply of nutrients for muscle recovery. Don't skip breakfast and snacks between main meals.
Remember that results depend on a comprehensive approach: proper nutrition, regular exercise, and adequate rest work together. Listen to your body and consult a specialist if necessary.
Questions
Short answers to the most common questions about this diet.
