3,000 CALORIE MEAL PLAN (MALE) - BULK

MEAL FOOD CALORIES PROTEIN CARB FAT

ALL CALORIES & MACRO DATA TAKEN FROM MYNETDIARY (SAMPLE DATA ONLY)
2 slice wholegrain bread 200 10 40 4
2 tablespoons peanut butter 190 7.8 7 16
1 apple 72 0.4 19 0.2
BREAKFAST 8 oz café latte 100 6.7 9.3 4
2 teaspoons sugar (latte) 33 0 8.4 0

TOTAL MEAL 1 595 24.9 83.7 24.2

2 slice wholegrain bread 200 10 40 4
100 grams turkey breast 105 25 0 1.8
1 teaspoon butter 23 0 0 2.6
LUNCH

TOTAL MEAL 2 328 35 40 8.4

200 grams baked sweet potato chips 180 4 41 0.3
SNACK 2 teaspoons dried seasoning 18 0.3 3.3 0
1 protein chocolate bar by Blue Dinasaur 257 25 14 11
TOTAL MEAL 3 455 29.3 58.3 11.3
100 grams grilled chicken breast 80 19 0 0.4
1 cup brown rice 218 4.5 46 1.6
2 cups mixed vegetables (boiled) 237 10 48 0.5
DINNER 1 tablespoon caesar salad dressing 80 0.3 0.5 8.5
1x Men's Centrum multivitamin 0 0 0 0

TOTAL MEAL 4 615 33.8 94.5 11

1 scoop of Optimum Nutrition whey protein 120 24 3 1
250 ml almond milk by Blue Diamond (unsweetened) 31 1 1 2.6

1 HOUR WEIGHT TRAINING SESSION

1 large banana 121 1.5 31 0.4
PRE-WORKOUT

TOTAL MEAL 5 272 26.5 35 4

300 ml almond milk by Blue Diamond (unsweetened) 38 1.3 1.3 3.1
100g rolled oats (dry, uncooked) 379 13 68 6.5
1 large banana 121 1.5 31 0.4
POST-WORKOUT 1 Quest protein bar (white chocolate raspberry) 200 20 22 8
 AINING SESSION
POST-WORKOUT

TOTAL MEAL 6 738 35.8 122.3 18

GRAND TOTAL 3003 185.3 433.8 76.9

UPDATED 20/06/2019
TARGET CALORIES & MACROS 3,000 175 406 75