Lean bulk meal plan. Not some copycat diet or generic template.
Lean bulk meal plan. Shoot for 25-30 grams of protein (6-8 oz) at eat meal.
Lean bulk meal plan , Bartel, K. Strength training and cardio Learn how to clean bulk with a calorie surplus diet of nutrient-dense whole foods, and get a sample meal plan for a day. Snack: Edamame. If A lean bulk, where you keep your caloric surplus moderate, allows you to maximize muscle growth while keeping fat gain under control. You'll increase your calorie intake by incorporating foods rich in protein, complex carbohydrates, and healthy fats, ensuring that each calorie contributes to muscle development rather than fat storage. It recommends calculating daily calorie needs based on lean body mass and dividing macros into 5 How to Create a Bulking Diet Plan. 5 Kcal A well-structured lean bulk meal plan consists of several key components to ensure adequate nutrition for muscle growth. This 7 day diet plan for muscle gain provides 2,900-3,200 kcal a day, with the right balance of protein, carbs, and healthy fats to maximize muscle growth while keeping fat gain minimal. It includes 8 oz of flank steak and 10 oz of white potato. gaining around 0. I'm 22, 174lbs, 5'11, 4 day split, and currently bulking. With a custom Clean Bulk But we’re not talking any kind of calories. Dirty Bulk . Now that we are done discussing the importance of each nutrient that we add with our diet, here is a detailed eight-course Indian lean muscle meal plan for both vegetarians and non-vegetarians to gain lean muscle mass. 230g cooked chicken breast, 75g infant rice cereal, 2 slices Ezekiel bread, green vegetables + Animal Pak Multivitamin. Lean Muscle Meals. Example Full Day of Eating. Bulking isn’t about eating as much, of whatever you want. Meal 3: 8 oz. That’s why I created a custom lean bulk meal plan. Focus on lean protein sources – When following a 3500-calorie diet, it is 4 slices extra lean turkey bacon, ¼ avocado. P. The Ultimate Clean Bulk Meal Plan. Hi all. Read article. 03. Lean bulking, leangains, keto, or standard calorie calculator. 5 grams of fat per pound of bodyweight, and roughly 2 grams of carbohydrates per The Ultimate Guide to Body Recomposition IS AVAILABLE NOW!‣ https://www. Skip to content Free Shipping on orders over $99. 7 day clean muscle bulk meal plan. I eat a lot of bacon & eggs, chicken & potatoes, PB&J, salads, and hamburgers. To smash the bulk phase, you need to train like you mean it and feed like you need it. 5-1 pound of weight per week while following a lean bulk meal plan. ) , and fats (trans fat, saturated, monosaturated, etc. For the 150-pound lifter, instead of having 90g carbs and 35g of protein at Meal 1 on his training day, he would have (90×0. Throw in some fruits, veggies and a few delicious recipes and we have a meal plan! Here’s how it works: Pair this four-week meal plan with your fave mass-building workout program. Meal 3 You can also try a different bulking meal plan altogether, such as this whole30 meal plan, this vegan bodybuilding meal plan, Whether you want to meal prep to lose weight, improve lean muscle mass, reduce body fat, or bulk, nutrition is all about consistency. Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables; High Protein Prioritizes protein intake for muscle growth and repair, . S. , Kakoschke, N. Learn how to eat 3,000 calories a day with a 40/40/20 macro ratio for building lean muscle mass. Sleep Interventions Designed to Improve Athletic Performance and Recovery: A Systematic Review Creating a Lean Bulk Diet. Not everyone will need 3000 calories to build muscle though. 3 oz grilled salmon; Lean Bulk Meal Plan. Your thread will be removed if it can be answered by any of the above. Known as Meal 1: 1 whole egg, 3 egg whites, 1 cup oatmeal, 1 cup strawberries or a large banana. See more videos about Lean Bulk Full Day, Lean Bulk Meals, Meal Prep for Lean Bulk, Lean Meal, Ground Beef Lean Bulk Meal, Meal Plan for Lean Bulking. Lean Muscle Weight Loss Weekly Meal Preparation Plan - Bulk Up #5 May 08, 2015 Go ahead, download the workout plans, customize them if needed, follow a proper lean bulk diet plan, stay consistent and I am sure that in no time at all you’ll start seeing results. Feel free to mix and match meals and Bulk it out then lean up with a cut. Here’s an example of a clean bulking meal plan that can help you build lean muscle mass. Lean Bulk. You can opt for a glass of protein shake and a fruit such as banana or pineapple. Full day of recipes offering 200 g protein, 450 g carb and 100 g fat. It doesn’t matter if you’re doing it for the first time, or Check out this 3500 calorie meal plan for bulking and adding muscle. At the end of the diet, over the course of several weeks, it’s common to gradually increase your calories from your deficit intake, up to your maintenance intake. I did change up my diet for this summer bulk which is 8oz of lean ground beef w/ veggies 3x/daily, 3/4 cup egg whites with 1 cup of rice 2x/daily and 2 protein shakes 1 in the morning and 1 at night. It’s about feeding the muscle growth. Having a meal plan in place is essential, so you’ll know what to buy and how to prep your meals. Click to share on Facebook (Opens in new Following a lean bulking meal plan can help you gain weight while boosting muscle mass. Knowing how to eat for lean gains can be confusing. Breakfast (Meal 1) 1 Scoop of Protein Powder (30g) Plain Oats, Dry Weight (100g) 1 Medium Banana (120g) Macros: approx. This one is the 3000-calorie bulking meal plan (click to download PDF). Sample bulking meals include: Meal 1: Chicken breast, ½ cup brown or white rice, 1 cup green vegetable, flax oil; Meal 2: Salmon, ½ cup quinoa, 1 This document provides information and guidelines for creating a lean bulking diet plan to build muscle mass while minimizing fat gain. Free Midnight Stainless Steel Shaker on orders over $175 Offer ends 16. Healthy fats from sources like nuts, seeds, and avocado Explore a detailed 3-day bulking meal plan with tips and high-protein recipes to help you achieve your muscle-building goals effectively. 16 Healthy Bulking Foods For Hard Gainers (With Meal Plan) What Breakfasts NOT to Focus On STORE-BOUGHT SHAKES. ), micronutrients/vitamins likes sodium, cholesterol, potassium intake, vitamins, and how to evenly divide up calories among the 3 macro nutrients into a practical meal plan, and type of protein powder supplement Go ahead, download the workout plans, customize them if needed, follow a proper lean bulk diet plan, stay consistent and I am sure that in no time at all you’ll start seeing results. com, we have several free meal plans for those looking to gain muscle. Dinner time brings Sadik’s Lean Bulk Meal Plan for Evening Dinner. Instead, The Ultimate Bulking Meal Plan. A lean bulk is generally recommended for healthy individuals at an average weight. P. Benefits: 💡 A balanced meal with lean protein and veggies for muscle support and vitamins. Sleep Interventions Designed to Improve Athletic Performance and Recovery: A Systematic Review Example hard gainer meal plan. See a sample meal plan with protein shakes, To use another cliche, you can’t out-exercise a bad diet. Jim’s ideal meal plan might look something like this Meal One: Breakfast 6 whole eggs, scrambled – 36gp/3gc/30gf/426 Kcal 25g whey shake – 25gp/2gc/2gf/126 Kcal 100g oats – 9gp/70gc/7gf/379 Kcal Total: 70gp/75gc/39gf/931Kcal. Avoid massive surpluses (50-100% above maintenance). You’ll eat six times per day to supply your body with critical nutrients, especially aminos, for driving muscle growth, and meal timing focuses around workouts and time of day. The diet The Muscle Building Diet is a FREE 12-step meal plan designed for lean bulking, which means gaining muscle WITHOUT gaining excess body fat. 5-2 servings of whole wheat pasta organic pasta and tomato sauce 2 slices of garlic bread Meal 4 – Pre This two-month no-fail meal plan will set you up for success in 2021. 99 per month. When the going gets tough while clean bulking: Eat less fruit and vegetables. Sample 7-Day Meal Plan for Muscle Gain . 6 month Eating & Training Plan. The diet provided here contains about 220-250g of protein daily, fine for a male weighing 200-250lbs. By focusing on nutrient-dense foods, avoiding excessive junk calories, and following a balanced meal plan like the one Custom Clean Bulk Meal Plan Your personalized nutrition plan for clean eating & lean muscle gain. Nutrition. , C. 355 grams of protein, 210 grams of carbs, 130 grams of fat. When creating a lean bulking meal plan it’s important to remember to provide a variety of nutrient-dense foods, including lean proteins, complex carbohydrates, healthy fats, and lots of fruits The solution here is very simple. As a default, we recommend eating 3–5 meals per day (including snacks), having “Bulking meal plan 4 is the same as Bulking meal plan 1 so you can make more in the morning and store for Meal 4. M. Check out our top nutrition tips to support your bulking diet. Damit haben sich in der Praxis gute Ergebnisse erzielen lassen. The Bulking Meal Plan. 11. Of course, you probably want to go with a lean bulk. But I'm not 22 anymore, so that's the difference maybe. Evening snack: Chocolate protein shakes with almond butter. . As far as portion size goes, the diet delivers a roughly equal amount of protein and carbs for most meals. jeffnippard. Portion sizes can be adjusted to fit your individual needs. Women The Ultimate Clean Bulk Meal Plan Forget cutting and bulking phases and get ripped while you bulk with intermittent fasting. Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Quality proteins like grass-fed beef, wild caught salmon, organic turkey and chicken, eggs, whey and casein protein powders, shrimp, cottage cheese and Greek yogurt are all great options. There are plenty of foods that facilitate lean muscle gains, but if you’re wondering exactly what that diet strategy looks like, check out this sample 24-hour, clean-bulking meal plan: Sample meal plan Breakfast. Categories Hey I love the article and the meal And then, come back stronger and bigger. A high-protein intake will help you preserve lean mass during your dieting phase. , & Lang, C. In this post, you’re going to get a 5,000 calorie meal plan for mass and gains for each body type. With a lean bulk, you eat only enough to create the smallest calorie surplus necessary to gain weight. 25. Simply take this number and multiply it by the amounts given in the sample plan to get the correct numbers for your lean body mass. And it does it without promoting weight gain in the form of fat. When crafting a lean bulk meal plan, it's not just about hitting your daily calorie target. Clean bulk in a calorie surplus Eat in a calorie surplus when clean bulking. Clean Bulk Meal Plan . You save money and still get the nutrition you need for muscle gain. A structured, high-quality diet is key to maximizing muscle gain while keeping fat in check. Example of a clean bulk day of eating. The Blueprint includes a variety of bulking and cutting plans starting at 1200 calories and working all the way up to 4500, so you can continue to adjust as your results improve over time. 2 large apples, 2 tbsp peanut butter. ” Bulking meal plan 5 Sweet potatoes in a bowl: 2 Sweet potatoes, 1 tbsp. 675) = 24g of protein. Get ready for a diet that fuels your workout performance and helps you bulk up the right way. That's why it's important to find out how you can optimize your diet plan for faster growth (i. When creating a lean bulking meal plan it’s important to remember to provide a variety of nutrient-dense foods, including lean proteins, complex carbohydrates, healthy fats, and lots of fruits Maximize your gains with our 3500 kcal clean bulking meal plan! Easy recipes & supermarket ingredients for optimal muscle growth. VEG MEAL PLAN MEAL 1 - BREAKFAST MEAL 2 - MID MORNING SNACK MEAL 3 - LUNCH INGREDIENTS PROTEIN CARBS FAT 1 CUP OATS 10 54 5 1/2 APPLE 0 14 0 5 BOILED EGG WHITES ( OR 24G WHEY PROTEIN) 23 0 0 Lean Bulk Diet Plan. meal 2 - bread toast & omelete meal 3 - rice egg peas meal 4 - bulk shake (same as meal 1) ingredients carbs protein fat 2 whole eggs 2g 12g 10g 2 egg whites 0 8g 0 3-4 multigrain bread slices 56g 8g 10g 2sp jam 20g 0 0 1-2 banana (optional) — — — total calories = 550 78g 28g 14g ingredients carbs protein fat 1 cup rice 45g 3g 1g In terms of amount and type of protein, carbs (complex, starchy, sugars, etc. Pack on muscle mass without adding unwanted fat. Next up, we’ll cover exactly how to set up a lean bulking plan to hit your goals without the drawbacks of outdated dirty bulks. Non-Lifting Days: 3,430 total calories. Here’s a sample based on Better Me’s 7-day meal plan. 9. 230g cooked chicken breast, 75g infant rice cereal, 2 slices Ezekiel bread, green vegetables + Animal Omega. 8K Replying to @froghater69 #leanbulk #bulk #mealprep #mealideas #mealplan The 3000 calorie meal plans below are designed around a 180lb male aiming to eat at least 1 gram of protein per pound of bodyweight, 0. By comparison, a dirty bulk usually involves a large calorie surplus to maximize weight gain. 5 grams of protein per pound of bodyweight. Here is my current “lean bulk” plan, and reasons why I chose the food I did: Meal 1. Here are the calories and macro breakdowns: Lifting Days: 4,090 total calories. Clean bulk meal plan made easy with snacks. Meal: Foods Included: Hi I’m around 5’7 and current weight is around 165lb. However, lean bulking , which 7-Day Clean Bulking Diet Meal Plan. Sadik stresses the need for the right mix of proteins and carbs after workouts. Written By: Brad Borland March 10th, 2014 Updated: June 13th, 2020 . Meal Two: Mid-Morning 'Snack' 200g cooked chicken – 45gp/0gc/2. This meal provides lean protein and omega-3s for muscle growth and brain health. 617 kcal; 40g of protein; 9g of fats; 94g of carbs If you find the meal plan helpful and want additional options to choose from then you can upgrade to my complete Body Transformation Blueprint program. They don’t contain all the vitamins and nutrients that a balanced meal would contain. 1. Get a personalized To make bulking easier, we want to lean into foods that are nutritious, energy-dense, and easy to digest. They include a 5-month customizable workout routine, a bulking diet plan, a recipe book, a lifestyle guide, and coaching from us This 7 day weight gain meal plan takes out all the guesswork, giving you high-calorie, protein-packed meals to fuel your growth and make lean bulking effortless. N. Achieve desired results, maintain excellent health, and enjoy a nourishing diet supporting weight gain. This feature provides three specific eating plans for "skinny guy" trainees who have a hard time gaining weight. We’re talking lots of lean protein, moderate complex carbs (yes carbs!) and a moderate amount of healthy fats. 8 oz black coffee; 3 scrambled eggs; 1 apple; Lunch. by Nate Miyaki, C. Choose lean, high-quality proteins like egg whites, poultry, lean red meat, and protein supplements. The solution here is very simple. Learn how to build lean muscle with a 6-meal plan from 4x World Champ Sadik Hadzovic. Any meal can be a "lean bulk meal". 8. Supplements within a clean bulk meal plan. Not some copycat diet or generic template. This one-week meal plan was designed for a 150-pound person who needs about 2,200 calories per day, 110 grams of protein per day (based on the 1. Aufteilen kann man das dann auf unterschiedlichste Art und Weise. Lean Bulk Meal Plan. Known as This bulking diet guide will teach you the basics of eating for muscle growth. I work out Push, Pull, Leg 6x/weekly and 30 mins of cardio 6-7x/daily. That’s why we’ve laid out this simple and effective meal plan to help you put on mass while staying lean. 2 whole eggs; 4 egg whites; 1-2 servings of oatmeal; Lean Muscle Meal 2. The basics of our lean-mass meal plan sum up what you’ve just learned. Try the Maximuscle 4 week bulking diet plan. Read our tips and unlock your full bulking potential with our curated 4-week Bulking Meal Plan below A bulking meal plan is a diet and workout program focused on muscle growth. See his tips on carbohydrates, protein, creatine, and his exact food choices for each meal. chopped garlic, ½ cup sour cream, 1 avocado, 1tbsp. Enjoy another cup of this simple, protein-packed snack to keep you fueled during the afternoon. This weekly bulking meal plan provides a variety of nutrient-dense foods to support your muscle-building goals. Lean Bulk vs. Our meal plan offers six calorie-dense options daily, promoting lean mass gain healthily. cumin, ½ cup cooked chicken cut into strips, chopped tomato, ¼ cup chopped bell Meal 4: Post-Workout (8:00 pm) (~600 calories: 35g protein, 92g carbs, 13g fat) Now as your post-workout meal to finish off the day, this meal is a great option. Setting Up Your Lean Bulking Plan Dialing in Your Caloric Surplus By following the simple meal plans, the typical 180-pound male can shed fat, maintain his mass and keep his metabolic rate from stalling. Breakfast: 6-egg omelet with vegetables, 1 28-Days-to-Lean Meal Plan. Related: Lean Bulk Macros: How To Calculate (The Proper Way) Who Is the 4000 Calorie Bodybuilding Meal Plan For? The 4000-calorie bodybuilding meal plan is a high-calorie diet. And to keep things simple and affordable, you will repeat days every other week to take advantage of bulk cooking and meal-prep techniques. Clean bulking is a healthy and sustainable way to build muscle and minimize fat gain. 395 grams of protein, 335 grams of carbs, 130 grams of fat. Meal 3: 6 to 8 oz turkey or chicken breast, 2 slices whole-wheat bread, fat- and sugar-free condiments. You’ll receive a personalized plan built for your body, activity level, and goals! Including daily menus and recipes for just $17. What to Eat: 1 – 1. For example, let’s say your calories are 2900 protein is 190 grams carbohydrates are 350 grams, and fats are 82 grams per day. It's crucial to pay attention to the quality of the calories you consume. Read More 5,000 Calorie Meal Plan for Mass Gains with Macros By Body Type. Sleep more for more muscle! 10. The Blueprint includes a variety of cutting (and lean bulking) plans starting at 1200 calories and working all the way up to 4500, so you can continue to adjust as your results improve over time. If you have these meals for breakfast, second breakfast, lunch, and dinner, that would give you: Total Calories: 3055 kcal; Total Protein: 196 grams; Total Carbohydrates: 371 grams; Total Fat: 113 grams; Total Fiber: 65 grams On FeastGood. Generally speaking, most people can expect to gain between 0. Entweder ein täglicher und kontinuierlicher Überschuss von etwa 300 Kalorien pro Tag oder man „cyclet A well-structured lean bulk meal plan consists of several key components to ensure adequate nutrition for muscle growth. Below you’ll find a sample 1-day Lean Meal Plan. 6 grams of protein per kilogram bodyweight), approximately 239 to 340 grams of carbohydrates or more per day, and has no dietary restrictions. Other strategies good for increasing weight and muscle building at the same time include: Wie viel Überschuss sollte ich im Lean Bulk nutzen? Eine gute Richtlinie sind etwa 2000 Kalorien pro Woche. However, this number could be higher or lower depending on individual factors. Lean Bulk Macros Meal Plan. Jun 24, 2024. Back So dive into this article to learn more about the lean bulk meal plan, along with a sample high-protein diet that can help you structure your own routine. e. com/product/the-ultimate-guide-to-body-recomposition/More info on the nut Dinner: Lean ground beef stir-fry with brown rice and snap peas. Shoot for 25-30 grams of protein (6-8 oz) at eat meal. Weekly Meal Plan #5 Meals Breakfast. Store-bought protein shakes can be convenient, but they aren’t suitable as a breakfast replacement. 675) = 60g of carbs and (35×0. References. So, if you’re seeking to pack on more size with your meal plan, then you need to make sure you’re accomplishing 3 things: Calculate EXACTLY how many calories & macros you need while bulking (weight gain), cutting (weight loss), or maintaining (TDEE). Determine Your Caloric Surplus. Summer is long gone, and it’s about time you got on with your bulk. 22. Lean Muscle Meal 1. of lean ground beef: 72g protein, 32g fat, 0g carbs I'm about the same size and weight and eat about 2,800-2,900 for a lean bulk. A lean bulk is controlled and optimized to minimize fat gain. Dirty Bulk vs Lean Bulk. 🍗 Turkey Breast Try the free lean bulk macro calculator and get your plan! Lean Bulk Macros Calculator Determine Your Ideal Carb, Protein, and Fat Intake for Lean Muscle Gain By: Jeremy Fox, CNC, CPT - Updated: December 14, 2022 If you want to gain muscle without the excess fat, that's called lean bulking. This Ultimate Clean Bulk Meal Plan is designed for those looking to increase muscle mass without the unwanted fat. Meal 1: Wake-Up Meal/Pre-Breakfast Nutrient Groups: Fast Protein + High GI Fruits. Day One. Meal 2: Breakfast. With all the information above, you should be able to create your own 3,000-calorie meal plan for building muscle without gaining much fat. That said, we realize that no single nutrition strategy, no matter how well-planned and -devised, fits every 180-pounder, let alone someone who weighs more, say, 220 pounds. You simply need a post-diet plan. Diet Plan For Training Days. To successfully lean bulk, it's crucial to develop a diet plan that supports muscle growth while minimizing fat gain. 5–1 pound per week allows us to build muscle fairly fast while keeping our gains quite lean Add more calories to your diet A clean bulk meal plan typically includes lean protein sources such as chicken, turkey, fish, and tofu, as well as complex carbohydrates like brown rice, quinoa, and sweet potatoes. Learn how to calculate your daily calories and macros for a lean bulking diet that helps you gain muscle mass while staying in shape. lemon juice, 1 tbsp. The main difference between a dirty bulk and lean bulk is calorie intake. The famous phrase says, "Breakfast like a king, lunch like a queen and dinner like a Here's a sample meal plan with daily averages of 2717 Calories, 198g protein, 102g fat, and 274g carbs (231g net carbs). I am a bot, and this action was performed automatically. 5gf/202. Before chowing down on your clean bulking meals, plan ahead. To make real progress, you need to have your nutrition dialed in for the long term Best Lean Bulk Diet3000 calories Lean Bulk DietLean Bulk Diet IndianLean Bulk Diet For Skinny Fatlean bulk meal plan on a budgetlean bulk diet low budgetlean How to Create a Bulking Diet Plan. Still, there are some things you can do to gain muscle faster and more leanly. But, to save you the bother, here is a sample one A lean bulk meal plan aims to evenly distribute your calories and macros throughout the day. Below you can see a sample lean gaining diet plan that could be suited for a person who aims to consume around 3000 calories on a healthy lean bulk diet. Meal 4: A high-protein intake will help you preserve lean mass during your dieting phase. You can use these recipes to make a bulking meal plan. T. Let's explore these elements in detail. I cut back significantly on off training days. While gaining at least a little fat may be unavoidable, starting a lean bulking diet instead of a dirty one (where you eat whatever you want) will help This article presents three sample lean bulk diet eating plan options that can help you reach your goals. Bonnar, D. What is Clean Bulking? Clean bulking is an approach to muscle building that involves minimizing fat gain while having a calorie surplus diet, which is around 5-10% above maintenance. In your diet plan for lean muscle gain, the first meal should include fast protein and fruits high in the Glycemic Index. But the more calories you eat, the more body fat you accumulate. what to eat to build muscle faster). This meal has 439 calories, 7 grams of protein, 19 grams of fat, and 60 grams of carbs. It is unlikely that it would be suitable for women unless they were very tall and with a very high-activity job on top of an intense training regimen dedicated to athletic performance. The primary objective is to add as much muscle as possible while recognizing that body fat will also increase. Gain muscle and lose fat. 3,000 Calorie Meal Plan . Day 4: Breakfast: Veggie scramble with tofu and whole wheat toast. As you can Lean bulking is a sustainable and healthier approach to building muscle while minimizing fat gain. Meal 1: First Meal/ Wake Up Meal. Meal 2: 1 cup of cottage cheese, add fruit or nuts. It’s packed with nutritious and satisfying meals and snacks designed to ramp up muscle accrual while keeping fat in check. It's simply a combination of: 4oz baked salmon; 12 oz baked white sweet potato; large stir fry of veggies If you find the meal plan helpful and want additional options to choose from then you can upgrade to my complete Body Transformation Blueprint program. Download free PDF meal plans and get tips on protein, carbs, fats, and supplements. Meal 2. The Skinny Guy Eating Plan: Gain Lean Muscle The Smart Way. Choose Your Plan When it comes to clean bulking, you need a plan designed just for you. Sample 1,700-Calorie Meal Plan To Lose Weight; 3,000 Calorie Meal Plan for Muscle Building; Ultimate Bulking Workout Plan; Lean Bulk Macros: How to Bulk Without Getting Fat; High-Calorie Foods For Bulking; How to Cut After Bulking: A Step by Step Guide; Top 9 Supplements for Bulking Up; The Bulking Calculator; Closing Thoughts Bulk Day 1 Meals; Meal 1 – Breakfast 3-4 whole eggs 2 servings of oatmeal 1 banana Meal 2 – Between Breakfast and Lunch 2 slices of whole wheat bread 4-5 slices of turkey meat 2 slices of cheese 1 apple Meal 3 – Lunch 8-10 ounces of ground beef 1. Baked Potato, (Skin On), 1 tin tuna (185g), 1 cup sweet corn, 1 tbsp low-fat mayo, For best results from this mass gain diet plan make sure you There’s no specific diet or meal plan that’s ideal for lean bulking. Indian Lean Muscle Diet Plan. You just have to hit a surplus of 200 rather than a surplus of 900. A Simple Bulking Meal Plan That’s Clean. cqcc ynnqb lbp gjxr tzrmwc ddaf hkrbb fyvq fjlskai cvhher nlb jngucdc bah rtrc gtswr