GAIN RIGHT.
A simple, structured system built for high school athletes who want to add lean mass — without the overwhelm, without the confusion, without quitting.
HOW IT WORKS
Weigh yourself
First thing in the morning, before eating or drinking anything, step on the scale. Write that number down. This is your baseline. Everything is measured from here.
Hit the top end of your macros
Use the SPP Daily Macro Calculator ↗ to get your personal calorie and macro ranges. Your one job: hit the top end of those ranges every day. Not the average. Not the low end. The top end.
Check in & adjust
Every Monday morning, weigh yourself again using the same protocol. Compare to last week. Did you gain 1 lb? Great — keep doing exactly what you're doing. Didn't gain? No stress. The fix is simple.
Didn't gain: Add 500 calories per day — either through two extra snacks or by increasing your meal sizes. Check again next Monday.
See your results
Do your final Monday weigh-in. Compare to Week 1. If you followed the system, you're looking at 4 lbs of lean mass added to your frame — and a nutrition system you can run for the rest of your athletic career.
WEEK BY WEEK
WEEK 01
WEEK 02
Compare today's weight to your Week 1 baseline. Be honest — it only helps you.
You're on track. Keep doing exactly what you're doing. Same calorie target, same meal structure, same timing. Don't change anything — consistency is the whole game right now. See you next Monday.
Add 500 calories per day. The simplest way to do this: add two extra snacks to your day. Good options: peanut butter + banana (≈400 cal), Greek yogurt + granola (≈300 cal), a protein shake with milk and oats (≈400 cal). Pick two. Add them every day this week. Weigh in again next Monday.
WEEK 03
WEEK 04
RESULTS CALCULATOR
Enter your Week 1 weight and your current weight. We'll tell you exactly where you stand and what to do next.
THE RULES
Weigh in every Monday
Same scale, same time, before food or water. One deviation in protocol and you're comparing apples to oranges. Monday morning is your data point — protect it.
Top end of macros, always
The calculator gives you a range. Hitting the middle maintains your weight. Hitting the top end builds it. Every day you fall short is a day the program doesn't work.
Protein is non-negotiable
Calories without protein builds fat. Protein without enough calories builds nothing. You need both — every single day. If you miss one macro, make it up. Never skip protein.
Sleep is part of the program
Muscle isn't built in the gym — it's built during sleep. Your body releases growth hormone when you're asleep. Eight hours isn't optional. It's the recovery protocol.
Adjust based on data, not feeling
If you feel like you're eating a lot but didn't gain — you didn't eat enough. Feelings lie. The scale doesn't. If it's not moving, add 500 calories. Simple as that.
4 weeks is just the start
This program builds the habit. Four pounds in four weeks proves the system works. After Week 4, you run it again — with your new baseline weight and updated macro targets.
THE WORKOUTS
Nutrition without training is just eating. Training without nutrition is just suffering. Gain Right is built to work alongside a structured strength program — here's where to find yours.
SUPPLEMENTS FOR STRENGTH
Strength training stresses the neuromuscular system and stimulates hypertrophy. These training demands require efficient recovery between sessions, between sets, and support for protein synthesis and muscle repair.
⚠ Always consult a doctor or registered dietitian before starting any supplement.
Creatine Monohydrate
One of the most studied and effective supplements for enhancing strength and power. Creatine has been associated with improvements in maximal strength, lean body mass, anaerobic threshold, work capacity, exercise tolerance, and recovery. It works by increasing phosphocreatine stores in muscle, supporting rapid ATP regeneration during short bursts of high-intensity activity.
Protein Supplements
Whey protein provides all essential amino acids and is rapidly absorbed, making it ideal post-exercise. Branched-chain amino acids (BCAAs: leucine, isoleucine, and valine) — particularly leucine — play a direct role in stimulating muscle protein synthesis. These supplements are especially useful when dietary protein intake is insufficient or during phases of intensified training.
Beta-Alanine
An amino acid that raises muscle carnosine levels, which helps buffer hydrogen ions produced during high-intensity exercise. This allows for more repetitions and sustained higher training volumes before the build-up of lactic acid causes fatigue. Commonly included in pre-workout supplements alongside creatine and caffeine. Typical dosing is 3–6 grams daily over several weeks to effectively increase muscle carnosine concentrations.
START YOUR 4 WEEKS
No payment. No app to download. Just a system that works if you work it.
Start Your Tracker →Backed by registered dietitians. Built for high school athletes.
