MEN'S IF LEAN BULK MEAL PLAN (140 LB/64 KG)

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
240 ml 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 19-22 centimeters, 135 grams) 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
110 grams sliced ham OR 110 grams sliced turkey breast 118 18.5 0.8 4.4
25 grams low fat cheddar cheese OR 25 grams mozzarella
Lunch 79 6.8 0.7 5.1
cheese
2

100 grams tomato, romaine lettuce 18 0.9 3.9 0.2

Hot sauce, lemon juice, dry seasonings (if desired) 6 0.2 1.5 0.1
Total Meal 2 441 33.3 39.5 16.7
170 grams shrimp OR 170 grams chicken thighs, trimmed of
144 34.2 0 0.9
ALL fat (leave out oil/butter if using chicken)
150 grams (measured dry) brown rice OR white rice 543 11.3 114.2 4
125 grams cauliflower OR 150 grams asparagus OR 180
31 2.4 6.2 0.4
Dinner grams zucchini or summer squash
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 3 950 51 151 16.8

1.5 scoops Legion Casein+ 210 39 7.5 3

Pre 240 ml rice milk 113 0.7 22 2.3

Bed 300 grams pineapple OR 250 grams mango 150 1.6 39.4 0.4
4

Shake
125 grams mixed berries (strawberries, raspberries,
71 0.9 15.2 0.5
blueberries, blackberries)
Total Meal 4 544 42.2 84.1 6.2

Calories Protein Carbs Fat

Target 2474 155 g 340 g 55 g
Totals 2473 157 348.2 56

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