1. If you’re not gaining size, you’re not in a caloric surplus. Track it. 2. 0.7–1g of protein per lb of bodyweight is enough for most people trying to grow. 3. Progressive overload builds muscle. Nothing else replaces it. 4. Total daily protein intake drives growth. Consistency compounds it. 5. Most people who “can’t gain” simply aren’t eating enough. 6. Vegan protein is easy to hit if you’re intentional: Tofu (soy). Tempeh (fermented soy). Seitan (wheat protein). Lentils (legumes). Chickpeas (legumes). Black beans (legumes). Edamame (soy). Pea protein (yellow peas). Soy milk (soy). Hemp seeds (hemp protein). Pumpkin seeds (seed protein). Oats (whole grain protein). Impossible burgers (soy protein). Beyond Meat (pea protein). 7. Sleep 7–9 hours or stop expecting growth. #plantbuilt #veganathlete #nomeatjustmuscle #vegangains #plantbasedfitness