MEN'S IF LEAN BULK MEAL PLAN (170 LB)

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

Meal Food Calories Protein Carbs Fat
2 scoops Legion Whey+ 240 44 8 4
5 ounces Fage 0% Greek yogurt 75 15 4.2 0
Pre
Workout 16 fluid ounces rice milk 226 1.4 44 4.6
1

Shake 25 grams peanut butter 148 6 5.5 12.5

1 extra large banana (9 inches or longer, 5 ounces) 135 1.7 34.7 0.5
Total Meal 1 824 68.1 96.4 21.6

Workout
5 ounces chicken breast, trimmed of fat 168 31.5 0 3.7
14 ounces sweet potato OR 15 ounces potato 341 6.2 79.9 0.2
1 tablespoon BBQ sauce (17 grams) OR 1.5 tablespoons
29 0.1 6.9 0.1
ketchup (25 grams), dry seasonings (if desired)
Post Side Salad (3 ounces spinach OR 4 ounces romaine lettuce, 2
49 3.6 10 0.6
Workout ounces tomato, 2 ounces cucumber, 1 ounce carrot)
2

Lunch
60 grams avocado 100 1.2 5.2 9.2
1 teaspoon olive oil OR avocado oil (for cooking or dressing) 40 0 0 4.5
1 tablespoon balsamic vinegar 14 0.1 2.8 0
Hot sauce, lemon juice, dry seasonings (if desired) 6 0.2 1.5 0.1
Total Meal 2 747 42.9 106.3 18.4
7 ounces 99% fat free ground turkey OR 8 ounces 95% lean
222 46.7 0 3.9
ground beef (leave out oil if using beef)
6 ounces (measured dry) pasta OR 6 ounces (measured dry)
631 22.2 126.9 2.6
whole wheat pasta
1 cup tomato pasta sauce 132 3.7 19.6 4.3
6 ounces bell pepper OR 5 ounces mushrooms OR 3 ounces
Dinner 34 1.4 7.8 0.3
onion
3

5 ounces broccoli OR 5 ounces green beans 48 4 9.3 0.5

2 teaspoons olive oil (for food or cooking) 80 0 0 9
Hot sauce, dry seasonings (if desired) 6 0.2 1.5 0.1
1 ounce dark chocolate (45- 59% cacao solids) OR 1 ounce
155 1.4 17.3 8.9
milk chocolate
Total Meal 3 1308 79.6 182.4 29.6
Calories Protein Carbs Fat
Target 2883 180 g 396 g 64 g
Totals 2879 190.6 385.1 69.6

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