LEAN BULKING MEAL PLAN FOR A 170 - 190 POUND MAN

MEAL FOOD AMOUNT CALORIES PROTEIN CARBS FAT

0% Plain Greek 220 grams 129 23 9 0

yogurt

Honey 30 grams 91 0 25 0
PRE-WORKOUT
SNACK Blueberry 100 grams 57 1 15 0

Banana 140 grams 121 1 31 0

TOTAL 398 25 80 0

WORKOUT

Egg white 120 grams 64 14 1 0

Whole egg 100 grams 144 13 1 10

Oat 60 grams 225 8 41 5

POST-WORKOUT
BREAKFAST Banana 140 grams 121 1 31 0

Apple juice 300 grams 138 3 33 0

TOTAL 692 39 107 15

93% ground turkey 140 grams 195 33 0 6

White potato 450 grams 370 7 87 0

Zucchini 150 grams 51 4 9 1

LUNCH
Butter 15 grams 107 0 0 12

TOTAL 723 44 96 19
 LEAN BULKING MEAL PLAN FOR A 170 - 190 POUND MAN

MEAL FOOD AMOUNT CALORIES PROTEIN CARBS FAT

Chicken breast 110 grams 118 26 0 2

Black bean 100 grams 354 22 64 1

Romaine lettuce 120 grams 20 2 4 0

Carrot 70 grams 29 1 7 0
DINNER Cucumber 150 grams 18 1 3 0

Tomato 80 grams 14 1 3 0

Olive oil 10 grams 84 0 0 10

Balsamic vinegar 42 grams 30 0 6 0

TOTAL 823 53 87 31

2% cottage cheese 220 grams 199 30 8 4

Pineapple 200 grams 100 1 26 0

PRE-BED SNACK
Banana 140 grams 121 1 31 0

TOTAL 420 32 65 4

DAILY TOTAL 3,056 193 435 69

DAILY TARGET 3,060 191 421 68