LEAN BULKING MEAL PLAN FOR A 190 - 210 POUND MAN

MEAL FOOD AMOUNT CALORIES PROTEIN CARBS FAT

Whey protein 30 grams 120 24 3 1

Rice milk 250 grams 127 1 26 2

PRE-WORKOUT Oat 40 grams 150 5 27 3

SHAKE
Banana 140 grams 121 1 31 0

Berry mix 150 grams 86 1 18 1

TOTAL 604 32 105 7

WORKOUT

Egg white 90 grams 51 11 1 0

Whole egg 100 grams 144 13 1 10

Whole grain bread 120 grams 160 8 28 0

POST-WORKOUT Jam 30 grams 83 0 21 0

BREAKFAST
Banana 140 grams 121 1 31 0

Almond 15 grams 87 3 3 8

TOTAL 646 36 85 18

Chicken thigh, trimmed 140 grams 195 33 0 6

of visible fat

Sweet potato 350 grams 301 6 70 0

LUNCH
Mushroom 200 grams 68 6 12 1
 LEAN BULKING MEAL PLAN FOR A 190 - 210 POUND MAN

MEAL FOOD AMOUNT CALORIES PROTEIN CARBS FAT

LUNCH Butter 15 grams 107 0 0 12

TOTAL 671 45 82 19

Sirloin, trimmed of 140 grams 195 33 0 6

visible fat

Whole wheat spaghetti 150 grams 557 22 113 2

DINNER Tomato sauce 250 grams 6 4 15 1

Parmesan cheese 15 grams 60 6 0 5

Olive oil 14 grams 120 0 0 14

TOTAL 1,018 65 128 28

2% cottage cheese 250 grams 226 32 9 5

Pineapple 200 grams 100 1 26 0

PRE-BED SNACK
Orange juice 300 grams 138 3 33 0

TOTAL 464 36 38 5

DAILY TOTAL 3,403 214 468 77

DAILY TARGET 3,400 213 468 76