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Inside the World’s Most Expensive Gym: NYC’s $10,000-a-Month Continuum — Luxury Fitness or the Future of Human Performance?

Walk through the brass doors of a landmark building in the West Village and you don’t step into a gym—you step into a thesis about human performance. Continuum calls itself a precision wellness club, and the pitch is audacious: unify training, recovery, and biological data into one adaptive system, then wrap it in velvet-rope exclusivity. Membership is capped at roughly 250 people, it sits inside the historic Federal Archive building on Greenwich Street, and multiple reports peg the price around $10,000 per month (with a reported initiation fee)—putting it in the running for the most expensive gym membership on earth.  From the minute you’re onboarded, the vibe is less “pick a locker, hit the tread” and more “check into a lab.” New members go through deep testing: aerobic thresholds, sleep and recovery metrics, body composition, and other biomarkers that feed a software layer Continuum says uses AI to build a living profile of how you should train and recover each day. (Staff eve...
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The Ultimate Muscle Gain Diet Plan for Beginners (Full Guide with Meal Ideas)

You can train like a beast, but if your diet isn’t right, your progress will crawl. Building muscle isn’t just about lifting heavy — it’s about fueling your body correctly so it has the energy and nutrients to grow. The problem is that most beginners either under-eat, eat too “clean” (and miss calories), or binge on junk food thinking it’ll speed up gains.









This is your full, science-based muscle gain nutrition plan, designed for real-world results — no starvation, no guesswork, no magic pills. Just food, discipline, and consistency.

1. Understand the Basics — Calories Build Muscle

To gain muscle, you need to eat in a caloric surplus, meaning you consume more calories than you burn. That extra energy fuels muscle repair and growth after training.

How to Calculate Your Calorie Goal

Use this simple formula:

Maintenance Calories = Bodyweight (kg) × 33
Then add 300–500 calories for growth.

👉 Example:
If you weigh 70 kg → 70 × 33 = 2,310 (maintenance)
Add 500 → 2,810 calories per day for muscle gain.

This surplus should come from nutrient-rich foods, not empty junk calories.

2. Macronutrients — The Muscle Triad

Protein (The Builder)

Protein repairs muscle fibres and stimulates new growth. Aim for 2g of protein per kg of body weight daily.

Sources:

  • Chicken, turkey, lean beef, eggs

  • Fish: salmon, tuna, cod

  • Greek yoghurt, cottage cheese

  • Protein shakes or whey

Carbohydrates (The Fuel)

Carbs provide glycogen — the energy your muscles burn during training. Without enough carbs, you’ll fatigue early and underperform.

Sources:

  • Rice, oats, potatoes, sweet potatoes

  • Pasta, bread, fruit, honey

  • Vegetables for micronutrients

Fats (The Hormone Support)

Healthy fats balance hormones and aid testosterone production — essential for growth.

Sources:

  • Olive oil, avocados, nuts, seeds

  • Whole eggs, oily fish

Ideal Macro Split:

  • Protein: 30%

  • Carbs: 50%

  • Fats: 20%

3. The Golden Rule: Eat Every 3–4 Hours

Your body builds muscle best when it has a constant flow of nutrients. Long gaps between meals slow recovery and make it harder to stay in surplus.

Try to eat 4–6 balanced meals per day — breakfast, lunch, dinner, plus snacks.

4. Muscle Gain Meal Plan Example (2,800 Calories)

Meal 1 – Breakfast

  • 4 whole eggs

  • 100g oats with milk and honey

  • 1 banana

  • 1 tbsp peanut butter

✅ Why it works: High-protein, high-carb, fuels morning energy and recovery.

Meal 2 – Snack

  • Protein shake (30g whey)

  • Handful of almonds or cashews

  • 1 apple

✅ Why it works: Keeps muscles fed mid-morning and prevents energy dips.

Meal 3 – Lunch

  • 200g chicken breast or lean mince

  • 150g rice

  • Mixed vegetables

  • Olive oil drizzle

✅ Why it works: Clean, balanced, perfect for muscle-building fuel.

Meal 4 – Pre-Workout Snack

  • 2 slices wholegrain bread with peanut butter

  • 1 banana or handful of raisins

✅ Why it works: Quick carbs to fuel your session, protein to protect muscle.

Meal 5 – Post-Workout

  • Protein shake (30–40g whey)

  • 1 piece of fruit (banana, orange)

  • 2 rice cakes or oats with honey

✅ Why it works: Restores glycogen and triggers muscle protein synthesis fast.

Meal 6 – Dinner

  • 200g salmon or beef

  • 200g sweet potato

  • Steamed broccoli or spinach

  • 1 tbsp olive oil

✅ Why it works: Slow-digesting protein and carbs for recovery and growth overnight.

Meal 7 – Before Bed

  • Cottage cheese or casein protein

  • Small handful of nuts

✅ Why it works: Casein protein digests slowly, feeding muscles as you sleep.

5. Supplements That Actually Help

You don’t need a shelf full of powders. But a few essentials make hitting targets easier.

Whey Protein

  • Quick, high-quality protein source.

  • Use post-workout or when you’re short on time.

Creatine Monohydrate

  • 5g daily improves strength, performance, and recovery.

  • Drink with carbs or juice to enhance absorption.

Fish Oil (Omega-3)

  • Reduces inflammation and supports hormone health.

Vitamin D & Magnesium

  • Critical for energy, sleep, and testosterone support.

6. Hydration — The Forgotten Factor

Muscles are made of roughly 75% water. Even slight dehydration reduces strength and recovery.

  • Aim for 3–4 litres of water daily.

  • Add electrolytes if training intensely or sweating heavily.

7. Common Diet Mistakes to Avoid

🚫 Eating too little: You won’t grow if you’re still in a calorie deficit.
🚫 Ignoring protein: It’s the key builder. Don’t miss it.
🚫 Relying on junk food: Empty calories cause fat gain, not muscle.
🚫 Skipping meals: Your body needs steady fuel all day.

8. Tracking Progress — The Key to Consistency

You can’t improve what you don’t measure. Track your calories for at least 30 days using an app like MyFitnessPal. Adjust based on your results:

  • If you’re not gaining after 2–3 weeks → Add 200 calories/day.

  • If you’re gaining too much fat → Reduce by 100–200 calories/day.

Take weekly photos, weigh yourself at the same time each morning, and note body composition changes — not just scale numbers.

9. Mindset: Eat Like an Athlete

Think beyond “diet” — think lifestyle. Building muscle means adopting habits of an athlete: disciplined eating, meal prep, and patience.

Your food becomes fuel, not just pleasure. Every bite either builds or breaks your progress. When you view nutrition as a tool for success, everything changes — energy, focus, and confidence.

10. PrimeBulk’s “Eat to Grow” Blueprint

✅ Eat every 3–4 hours
✅ Prioritise protein at every meal
✅ Stay hydrated and sleep 8 hours
✅ Track calories and adjust weekly
✅ Stay consistent for 12+ weeks

Muscle isn’t built overnight — it’s crafted meal by meal, day by day. When you eat with intention, you’ll not only grow stronger — you’ll feel unstoppable.

stay motivated. stay disciplined. stay hungry.

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