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Nutricrave, Fitness and Nutrition
عربي
Building muscle

Build muscle one small step at a time.

Muscle grows from enough hard sets, weights that rise over time, food and sleep. A Nutricrave plan sets your weekly sets for each muscle, the reps, rest and effort, how and when to add weight, and the calories and protein that let you grow, then checks the change on your InBody.

Dr. Sameeh AmrClinical nutritionist and pharmacist
Stacks of black iron plates rising one plate at a time like a chart, the tallest topped with a red rim, beside a training notebook: progress one step at a time
Inside a muscle plan

Two sessions, every muscle twice a week.

An upper day and a lower day, each done twice a week. Switch between them to see the exercises and the work on each.

  1. Incline dumbbell press: StartIncline dumbbell press: FinishIncline dumbbell press4 × 8 to 12
  2. Seated cable row: StartSeated cable row: FinishSeated cable row4 × 10 to 12
  3. Pull-up: StartPull-up: FinishPull-up3 × 6 to 10
  4. Lateral raise: StartLateral raise: FinishLateral raise4 × 12 to 15
  5. Hammer curl: StartHammer curl: FinishHammer curl3 × 10 to 12
  6. Overhead rope extension: StartOverhead rope extension: FinishOverhead rope extension3 × 10 to 12

Examples from an upper and lower plan. Your plan sets the exercises and the weights for you.

What the plan gives you

A muscle plan that keeps progressing.

Enough sets, not too many
About ten to twenty hard sets per muscle a week, spread over two sessions, raised as you adapt.
Weights that rise
Double progression: reach the top of the rep range on every set, then add the smallest weight step.
Rest and lighter weeks
Proper rest between sets, sleep, and a lighter week every four to eight weeks.
Food to grow on
A small calorie surplus and protein spread over the day, set from your body and checked on your InBody.
Who it suits

Is this plan for you?

  • You want to build muscle and get stronger.
  • You are skinny and find it hard to gain.
  • You train but your arms, chest or legs are not growing.
  • You want to add muscle without adding much fat.
  • You want to know if a supplement is worth it for you.
The consultation

What the doctor looks at

  • Your InBody: skeletal muscle
  • Your current weights and sets
  • Your food, protein and sleep
  • Supplements you use or consider

You answer most of this in the booking form, so the consultation is spent on you.

Myth or fact

Heard it before? Check it here.

Two things people often hear about training, answered the way the doctor answers them in a consultation. Make your guess and the card turns to the answer.

  • 01

    You have to feel sore the next day for a workout to work.

    Myth or fact?

    You have to feel sore the next day for a workout to work. Myth.

    Soreness shows that something was new, not that muscle grew. As you get used to a plan, soreness fades while growth carries on.

  • 02

    Sleep is part of the training.

    Myth or fact?

    Sleep is part of the training. Fact.

    Muscle is built while you recover. Seven to nine hours of sleep helps your strength, your recovery and your appetite stay on track.

Questions

Before you book.

What people usually ask about this plan.

Something else on your mind?

Ask Dr. Sameeh on WhatsApp

Most people grow on about ten to twenty hard sets per muscle a week, fewer as a beginner. More is not always better: the plan raises the number only while you recover.

Strength usually rises within weeks; visible size takes months of steady training and eating. InBody readings show the change in muscle before the mirror does.

No. Food, sleep and progressive training come first. Creatine or protein powder are added only if they fill a real gap and are safe with anything else you take.

More workout plans

Training for every goal.

And the food that goes with it

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Ready when you are

Book your workout plan.

Choose an online meeting or a phone call. Dr. Sameeh confirms your time by email.

Your goal

The booking form opens on a workout plan with this goal chosen. Pick another if it fits you better.

Online, wherever you train.

  1. 01Book a timeChoose Workout plan or Both, then an online meeting or a phone call. Booking takes about two minutes.
  2. 02Tell us how you trainThe booking form asks where you train, your level, the days you have and anything that hurts.
  3. 03Meet the doctorDr. Sameeh goes through it all with you, one to one, and sets your split and your targets.
  4. 04Train with your planYour plan comes in English or Arabic with every exercise pictured, and is updated at each follow-up.
Ask on WhatsApp