MEN'S IF LEAN BULK MEAL PLAN (140 LB)

All items should be measured raw/uncooked/dry unless indicated otherwise.

Meal Food Calories Protein Carbs Fat
1 scoop Legion Whey+ 120 22 4 2
8 fluid ounces rice milk 113 0.7 22 2.3
Pre
Workout 20 grams peanut butter 118 4.8 4.4 10
1

Shake 1 large banana (about 8-9 inches, 4.5 ounces) 121 1.5 31.1 0.5
Coffee with 2-3 tablespoons whole milk and 10 grams sugar 66 1.5 12.1 1.5
Total Meal 1 538 30.5 73.6 16.3

Workout
1 large whole wheat flour tortilla (71 grams) 220 6.9 32.6 6.9
4 ounces sliced ham OR 4 ounces sliced turkey breast 120 18.9 0.8 4.5
1 ounce low fat cheddar cheese OR 1 ounce mozzarella
Lunch 88 7.7 0.8 5.7
cheese
2

3 ounces tomato, romaine lettuce 15 0.7 3.3 0.2

Hot sauce, lemon juice, dry seasonings (if desired) 6 0.2 1.5 0.1
Total Meal 2 449 34.4 39 17.4

6 ounces shrimp OR 6 ounces chicken thighs, trimmed of

143 33.8 0 0.9
ALL fat (leave out oil/butter if using chicken)

5 ounces (measured dry) brown rice OR white rice 514 10.6 108 3.8

6 ounces Brussels sprouts OR 6 ounces carrots 72 5.7 15 0.5

Dinner
3

1 teaspoon olive oil OR 5 grams butter 40 0 0 4.5

1 tablespoon teriyaki sauce (18 grams) OR 4 tablespoons soy
32 2.1 5.6 0
sauce (64 grams), dry seasonings (if desired)
3 Oreo cookies (34 grams) 160 1 25 7

Total Meal 3 961 53.2 153.6 16.7

1.5 scoops Legion Casein+ 210 39 7.5 3

Pre 8 fluid ounces rice milk 113 0.7 22 2.3

Bed 10 ounces pineapple OR 8 ounces mango 140 1.6 36.8 0.4
4

Shake
4 ounces mixed berries (strawberries, raspberries,
64 0.8 13.6 0.4
blueberries, blackberries)
Total Meal 4 527 42.1 79.9 6.1

Calories Protein Carbs Fat

Target 2474 155 g 340 g 55 g
Totals 2475 160.2 346.1 56.5

Want more meal plans for building muscle, losing fat, and getting healthy? Click here!