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Cut down recently from 170 to 153.3 and i'm at 12.3% BF. I'm 25 and 5'6" always lifted to stay in shape and get stronger but recently I've decided to try and take it to another level. I want to lean bulk so i'm going with a progression bulk. Week 1 is maintenance, Week 2 is 250 calories above maintenance, Week 3 is 500 cals above maintenance and Week 4 is 750 above maintenance. Week 5 you recalculate maintenance and then proceed in the same cycle. Do you guys believe in this method of bulking or the traditional bulk, 500 cals above maintenance at all times for extended periods of time. I want to put on lean mass. Here is my diet below, would love some feedback. Distributed macros evenly throughout the day throughout each meal. Slow digesting proteins at night, quick digesting in the morning. 30% fats, 40% carbs, 30% protein macro ratios.
Bulking Diet (154lbs start)
English BMR Formula
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
66 + (6.23 x 154) + (12.7 x 66) – (6.8 x 25)
66 + 959.42 + 838.2 – 170 = 1,693.62
Harris Benedict Formula
• Extra active (very hard exercise & physical job) : Calorie-Calculation = BMR x 1.9
1,693.62 x 1.9 = 3,217.878 or 3,218 calories to maintain current weight.
4 calories = 1g carbs | 4 calories = 1g protein | 9 calories = 1g fat
35g P 46g C 15g F per meal
140 184 120
980 1,288 840
Protein 30% of 3,218 = 965.4
Carbs 40% of 3,218 = 1,287.2
Fats 30% of 3,218 = 965.4
7 meals
Macros Per Meal
P = 137.9 or 34.475g protein (35g)
C = 183.8 or 45.95g carbs (46g)
F = 137.9 or 15.322g fat (16g)
WEEK 1
Meal 1: 6am
1/2 cup Quaker Oats (40g) | 150 calories | 3g fat | 27g carbs | 5g protein
6 tbsp 100% Egg Beater EW (92g) | 50 calories | 0g fat | 0g carbs | 10g protein
3.5oz steak (99g) | 180 calories | 11.5g fat | 0g carbs | 18g protein
1 slice 12 grain bread | 100 calories | 2g fat | 19g carbs | 5g protein
16.5g fat | 46g carbs | 38g protein
Meal 2: 9am
1 oz almonds Blue Diamond (28g) | 160 calories | 14g fat | 6g carbs | 6g protein
1 med banana (118g) | 105 calories | 0g fat | 27g carbs | 1g protein
1 scoop GS EMC Whey | 130 calories | 1.5g fat | 4g carbs| 24g protein
1 seedless English cucumber | 30 calories | 0g fat | 6g carbs | 3g protein
15.5g fat | 43g carbs | 34g protein
Meal 3: 12am
1 chicken breast (56.5g/4oz) | 110 calories | 1.5g fat | 0g carbs | 23g protein
½ cup brown rice (50g) | 180 calories | 1.5g fat | 39g carbs | 4g protein
1 tbsp nat peanut butter | 95 calories | 8g fat | 4g carbs | 3.5g protein
1 large hardboiled egg (50g) | 77 calories | 5g fat | 1g carbs | 6g protein
16g fat | 44g carbs | 36.5g protein
Meal 4: 3pm (sandwich/wrap/burrito)
Whole Wheat Tortilla (48g) | 130 calories | 2g fat | 26g carbs | 4g protein
Shredded chicken breast (56.5g/4oz) | 110 calories | 1.5g fat | 0g carbs | 23g protein
1 container Motts natural apple sauce | 50 calories | 0g fat | 13g carbs | 0g protein
1 tbsp chia seeds | 60 calories | 4g fat | 5g carbs | 2g protein
1 large hardboiled egg (50g) | 77 calories | 5g fat | 1g carbs | 6g protein
12.5g fat | 45g carbs | 35g protein
Meal 5: 6pm
Wild Salmon (113g) | 120 calories | 4g fat | 0g carbs | 21g protein
½ cup steamed broccoli (78g) | 27 calories | 0g fat | 6g carbs | 2g protein
1oz cashews (28g) | 155 calories | 12g fat | 9g carbs | 5g protein
½ cup blueberries (74g) | 42 calories | 0g fat | 10.5g carbs | 1g protein
1 cup skim milk (247g) | 86 calories | 0g fat | 12g carbs | 8g protein
16g fat | 37.5g carbs | 37g protein
Meal 6: 9pm
1 scoop GS EMC Whey | 130 calories | 1.5g fat | 4g carbs| 24g protein
- Shake right after workout
3.5oz steak (99g) | 180 calories | 11.5g fat | 0g carbs | 18g protein
1 large sweet potato (180g) | 162 calories | 0g fat | 37g carbs | 4g protein
13g fat | 41g fat | 46g carbs
Meal 7 :
Low Fat Cottage Cheese ½ cup (113g) | 90 calories | 2.5g fat | 4g carbs | 13g protein
Chobani NF Plain Greek Yogurt (150g) | 90 calories | 0g fat | 7g carbs | 15g protein
1tbsp Udo 3-6-9 blend | 135 calories | 15g fat | 0g carbs | 0g protein
1 cup skim milk (247g) | 86 calories | 0g fat | 12g carbs | 8g protein
1 slice 12 grain bread | 100 calories | 2g fat | 19g carbs | 5g protein
19.5g fat | 42g carbs | 41g protein
WEEK 2
WEEK 2 (+250 Calories) (+250 calories over maintenance)
30/40/30
+ 75 / 100 / 75
ADD 8.33g fat / 25g carbs / 18.75g protein
(250 calorie block added to breakfast – additional eggs. Whole wheat tortilla for egg & steak wrap with Texas Pete hot sauce. PB2 in oats for flavor)
1 large egg (50g) | 71 calories | 5g fat | 0g carbs | 6g protein
3 tbsp 100% Egg Beater EW (46g) | 25 calories | 0g fat | 0g carbs | 5g protein
Whole Wheat Tortilla (48g) | 130 calories | 2g fat | 26g carbs | 4g protein
1 tbsp PB2 powdered peanut butter (6g) | 22.5 calories | .75g fat | 2.5g carbs | 2.5g protein
7.75g fat | 28.5g carbs | 17.5g protein
Meal 1: 6am
1/2 cup Quaker Oats (40g) | 150 calories | 3g fat | 27g carbs | 5g protein
6 tbsp 100% Egg Beater EW (92g) | 50 calories | 0g fat | 0g carbs | 10g protein
3.5oz steak (99g) | 180 calories | 11.5g fat | 0g carbs | 18g protein
1 slice 12 grain bread | 100 calories | 2g fat | 19g carbs | 5g protein
16.5g fat | 46g carbs | 38g protein
Meal 2: 9am
1 oz almonds Blue Diamond (28g) | 160 calories | 14g fat | 6g carbs | 6g protein
1 med banana (118g) | 105 calories | 0g fat | 27g carbs | 1g protein
1 scoop GS EMC Whey | 130 calories | 1.5g fat | 4g carbs| 24g protein
1 seedless English cucumber | 30 calories | 0g fat | 6g carbs | 3g protein
15.5g fat | 43g carbs | 34g protein
Meal 3: 12am
1 chicken breast (56.5g/4oz) | 110 calories | 1.5g fat | 0g carbs | 23g protein
½ cup brown rice (50g) | 180 calories | 1.5g fat | 39g carbs | 4g protein
1 tbsp nat peanut butter | 95 calories | 8g fat | 4g carbs | 3.5g protein
1 large hardboiled egg (50g) | 77 calories | 5g fat | 1g carbs | 6g protein
16g fat | 44g carbs | 36.5g protein
Meal 4: 3pm (sandwich/wrap/burrito)
Whole Wheat Tortilla (48g) | 130 calories | 2g fat | 26g carbs | 4g protein
Shredded chicken breast (56.5g/4oz) | 110 calories | 1.5g fat | 0g carbs | 23g protein
1 container Motts natural apple sauce | 50 calories | 0g fat | 13g carbs | 0g protein
1 tbsp chia seeds | 60 calories | 4g fat | 5g carbs | 2g protein
1 large hardboiled egg (50g) | 77 calories | 5g fat | 1g carbs | 6g protein
12.5g fat | 45g carbs | 35g protein
Meal 5: 6pm
Wild Salmon (113g) | 120 calories | 4g fat | 0g carbs | 21g protein
½ cup steamed broccoli (78g) | 27 calories | 0g fat | 6g carbs | 2g protein
1oz cashews (28g) | 155 calories | 12g fat | 9g carbs | 5g protein
½ cup blueberries (74g) | 42 calories | 0g fat | 10.5g carbs | 1g protein
1 cup skim milk (247g) | 86 calories | 0g fat | 12g carbs | 8g protein
16g fat | 37.5g carbs | 37g protein
Meal 6: 9pm
1 scoop GS EMC Whey | 130 calories | 1.5g fat | 4g carbs| 24g protein
- Shake right after workout
3.5oz steak (99g) | 180 calories | 11.5g fat | 0g carbs | 18g protein
1 large sweet potato (180g) | 162 calories | 0g fat | 37g carbs | 4g protein
13g fat | 41g fat | 46g carbs
Meal 7: Before Bed
Low Fat Cottage Cheese ½ cup (113g) | 90 calories | 2.5g fat | 4g carbs | 13g protein
Chobani NF Plain Greek Yogurt (150g) | 90 calories | 0g fat | 7g carbs | 15g protein
1tbsp Udo 3-6-9 blend | 135 calories | 15g fat | 0g carbs | 0g protein
1 cup skim milk (247g) | 86 calories | 0g fat | 12g carbs | 8g protein
1 slice 12 grain bread | 100 calories | 2g fat | 19g carbs | 5g protein
19.5g fat | 42g carbs | 41g protein
WEEK 3
WEEK 3 (+250 Calories) (+500 calories over maintenance)
30/40/30
+ 75 / 100 / 75
ADD 8.33g fat / 25g carbs / 18.75g protein
1 large hardboiled egg (50g) | 77 calories | 5g fat | 1g carbs | 6g protein
1 cup Fairlife 2% milk 120 calories | 4.5g fat | 6g carbs | 13g protein
1/8 cup dried cranberries (20g) | 130 calories | 0g fat | 16.5g carbs | 0g protein
9.5g fat | 23.5g carbs | 19g protein
Another block hitting macros (almost – barely off) Throwing these in below where meals lack.
-------------------------------------------------------------------------------------------------------------------------------
Meal 1: 6am
1/2 cup Quaker Oats (40g) | 150 calories | 3g fat | 27g carbs | 5g protein
6 tbsp 100% Egg Beater EW (92g) | 50 calories | 0g fat | 0g carbs | 10g protein
3.5oz steak (99g) | 180 calories | 11.5g fat | 0g carbs | 18g protein
1 slice 12 grain bread | 100 calories | 2g fat | 19g carbs | 5g protein
16.5g fat | 46g carbs | 38g protein
1 large egg (50g) | 71 calories | 5g fat | 0g carbs | 6g protein
3 tbsp 100% Egg Beater EW (46g) | 25 calories | 0g fat | 0g carbs | 5g protein
Whole Wheat Tortilla (48g) | 130 calories | 2g fat | 26g carbs | 4g protein
1 tbsp PB2 powdered peanut butter (6g) | 22.5 calories | .75g fat | 2.5g carbs | 2.5g protein
7.75g fat | 28.5g carbs | 17.5g protein
Meal 2: 9am
1 oz almonds Blue Diamond (28g) | 160 calories | 14g fat | 6g carbs | 6g protein
1 med banana (118g) | 105 calories | 0g fat | 27g carbs | 1g protein
1 scoop GS EMC Whey | 130 calories | 1.5g fat | 4g carbs| 24g protein
1 seedless English cucumber | 30 calories | 0g fat | 6g carbs | 3g protein
15.5g fat | 43g carbs | 34g protein
1 cup Fairlife 2% milk 120 calories | 4.5g fat | 6g carbs | 13g protein
- with shake
1/8 cup dried cranberries (20g) | 130 calories | 0g fat | 16.5g carbs | 0g protein
- mixed in bag with almonds
Meal 3: 12am
1 chicken breast (56.5g/4oz) | 110 calories | 1.5g fat | 0g carbs | 23g protein
½ cup brown rice (50g) | 180 calories | 1.5g fat | 39g carbs | 4g protein
1 tbsp nat peanut butter | 95 calories | 8g fat | 4g carbs | 3.5g protein
1 large hardboiled egg (50g) | 77 calories | 5g fat | 1g carbs | 6g protein
16g fat | 44g carbs | 36.5g protein
- 1 large hardboiled egg (50g) | 77 calories | 5g fat | 1g carbs | 6g protein
Meal 4: 3pm (sandwich/wrap/burrito)
Whole Wheat Tortilla (48g) | 130 calories | 2g fat | 26g carbs | 4g protein
Shredded chicken breast (56.5g/4oz) | 110 calories | 1.5g fat | 0g carbs | 23g protein
1 container Motts natural apple sauce | 50 calories | 0g fat | 13g carbs | 0g protein
1 tbsp chia seeds | 60 calories | 4g fat | 5g carbs | 2g protein
1 large hardboiled egg (50g) | 77 calories | 5g fat | 1g carbs | 6g protein
12.5g fat | 45g carbs | 35g protein
Meal 5: 6pm
Wild Salmon (113g) | 120 calories | 4g fat | 0g carbs | 21g protein
½ cup steamed broccoli (78g) | 27 calories | 0g fat | 6g carbs | 2g protein
1oz cashews (28g) | 155 calories | 12g fat | 9g carbs | 5g protein
½ cup blueberries (74g) | 42 calories | 0g fat | 10.5g carbs | 1g protein
1 cup skim milk (247g) | 86 calories | 0g fat | 12g carbs | 8g protein
16g fat | 37.5g carbs | 37g protein
Meal 6: 9pm
1 scoop GS EMC Whey | 130 calories | 1.5g fat | 4g carbs| 24g protein
- Shake right after workout
3.5oz steak (99g) | 180 calories | 11.5g fat | 0g carbs | 18g protein
1 large sweet potato (180g) | 162 calories | 0g fat | 37g carbs | 4g protein
13g fat | 41g fat | 46g carbs
Meal 7: Before Bed
Low Fat Cottage Cheese ½ cup (113g) | 90 calories | 2.5g fat | 4g carbs | 13g protein
Chobani NF Plain Greek Yogurt (150g) | 90 calories | 0g fat | 7g carbs | 15g protein
1tbsp Udo 3-6-9 blend | 135 calories | 15g fat | 0g carbs | 0g protein
1 cup skim milk (247g) | 86 calories | 0g fat | 12g carbs | 8g protein
1 slice 12 grain bread | 100 calories | 2g fat | 19g carbs | 5g protein
19.5g fat | 42g carbs | 41g protein
WEEK 4
WEEK 4 (+250 Calories)(+750 calories over maintenance)
30/40/30
+ 75 / 100 / 75
ADD 8.33g fat / 25g carbs / 18.75g protein
¼ cup brown rice (25g) | 90 calories | .75g fat | 19.5g carbs | 2g protein
Chobani NF Plain Greek Yogurt (150g) | 90 calories | 0g fat | 7g carbs | 15g protein
½ tbsp Udo 3-6-9 blend | 67.5 calories | 7.5g fat | 0g carbs | 0g protein
8.25g fat | 26.5g carbs | 17g protein
-------------------------------------------------------------------------------------------------------------------------------
Meal 1: 6am
½ cup Quaker Oats (40g) | 150 calories | 3g fat | 27g carbs | 5g protein
6 tbsp 100% Egg Beater EW (92g) | 50 calories | 0g fat | 0g carbs | 10g protein
3.5oz steak (99g) | 180 calories | 11.5g fat | 0g carbs | 18g protein
1 slice 12 grain bread | 100 calories | 2g fat | 19g carbs | 5g protein
16.5g fat | 46g carbs | 38g protein
1 large egg (50g) | 71 calories | 5g fat | 0g carbs | 6g protein
3 tbsp 100% Egg Beater EW (46g) | 25 calories | 0g fat | 0g carbs | 5g protein
Whole Wheat Tortilla (48g) | 130 calories | 2g fat | 26g carbs | 4g protein
1 tbsp PB2 powdered peanut butter (6g) | 22.5 calories | .75g fat | 2.5g carbs | 2.5g protein
7.75g fat | 28.5g carbs | 17.5g protein
½ tbsp Udo 3-6-9 blend | 67.5 calories | 7.5g fat | 0g carbs | 0g protein
Meal 2: 9am
1 oz almonds Blue Diamond (28g) | 160 calories | 14g fat | 6g carbs | 6g protein
1 med banana (118g) | 105 calories | 0g fat | 27g carbs | 1g protein
1 scoop GS EMC Whey | 130 calories | 1.5g fat | 4g carbs| 24g protein
1 seedless English cucumber | 30 calories | 0g fat | 6g carbs | 3g protein
15.5g fat | 43g carbs | 34g protein
1 cup Fairlife 2% milk 120 calories | 4.5g fat | 6g carbs | 13g protein
- with shake
1/8 cup dried cranberries (20g) | 130 calories | 0g fat | 16.5g carbs | 0g protein
- mixed in bag with almonds
Meal 3: 12am
1 chicken breast (56.5g/4oz) | 110 calories | 1.5g fat | 0g carbs | 23g protein
½ cup brown rice (50g) | 180 calories | 1.5g fat | 39g carbs | 4g protein
1 tbsp nat peanut butter | 95 calories | 8g fat | 4g carbs | 3.5g protein
1 large hardboiled egg (50g) | 77 calories | 5g fat | 1g carbs | 6g protein
16g fat | 44g carbs | 36.5g protein
1 large hardboiled egg (50g) | 77 calories | 5g fat | 1g carbs | 6g protein
Chobani NF Plain Greek Yogurt (150g) | 90 calories | 0g fat | 7g carbs | 15g protein
Meal 4: 3pm (sandwich/wrap/burrito)
Whole Wheat Tortilla (48g) | 130 calories | 2g fat | 26g carbs | 4g protein
Shredded chicken breast (56.5g/4oz) | 110 calories | 1.5g fat | 0g carbs | 23g protein
1 container Motts natural apple sauce | 50 calories | 0g fat | 13g carbs | 0g protein
1 tbsp chia seeds | 60 calories | 4g fat | 5g carbs | 2g protein
1 large hardboiled egg (50g) | 77 calories | 5g fat | 1g carbs | 6g protein
12.5g fat | 45g carbs | 35g protein
Meal 5: 6pm
Wild Salmon (113g) | 120 calories | 4g fat | 0g carbs | 21g protein
½ cup steamed broccoli (78g) | 27 calories | 0g fat | 6g carbs | 2g protein
1oz cashews (28g) | 155 calories | 12g fat | 9g carbs | 5g protein
½ cup blueberries (74g) | 42 calories | 0g fat | 10.5g carbs | 1g protein
1 cup skim milk (247g) | 86 calories | 0g fat | 12g carbs | 8g protein
16g fat | 37.5g carbs | 37g protein
¼ cup brown rice (25g) | 90 calories | .75g fat | 19.5g carbs | 2g protein
Meal 6: 9pm
1 scoop GS EMC Whey | 130 calories | 1.5g fat | 4g carbs| 24g protein
- Shake right after workout
3.5oz steak (99g) | 180 calories | 11.5g fat | 0g carbs | 18g protein
1 large sweet potato (180g) | 162 calories | 0g fat | 37g carbs | 4g protein
13g fat | 41g fat | 46g carbs
Meal 7: Before Bed
Low Fat Cottage Cheese ½ cup (113g) | 90 calories | 2.5g fat | 4g carbs | 13g protein
Chobani NF Plain Greek Yogurt (150g) | 90 calories | 0g fat | 7g carbs | 15g protein
1tbsp Udo 3-6-9 blend | 135 calories | 15g fat | 0g carbs | 0g protein
1 cup skim milk (247g) | 86 calories | 0g fat | 12g carbs | 8g protein
1 slice 12 grain bread | 100 calories | 2g fat | 19g carbs | 5g protein
19.5g fat | 42g carbs | 41g protein
Bulking Diet (154lbs start)
English BMR Formula
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
66 + (6.23 x 154) + (12.7 x 66) – (6.8 x 25)
66 + 959.42 + 838.2 – 170 = 1,693.62
Harris Benedict Formula
• Extra active (very hard exercise & physical job) : Calorie-Calculation = BMR x 1.9
1,693.62 x 1.9 = 3,217.878 or 3,218 calories to maintain current weight.
4 calories = 1g carbs | 4 calories = 1g protein | 9 calories = 1g fat
35g P 46g C 15g F per meal
140 184 120
980 1,288 840
Protein 30% of 3,218 = 965.4
Carbs 40% of 3,218 = 1,287.2
Fats 30% of 3,218 = 965.4
7 meals
Macros Per Meal
P = 137.9 or 34.475g protein (35g)
C = 183.8 or 45.95g carbs (46g)
F = 137.9 or 15.322g fat (16g)
WEEK 1
Meal 1: 6am
1/2 cup Quaker Oats (40g) | 150 calories | 3g fat | 27g carbs | 5g protein
6 tbsp 100% Egg Beater EW (92g) | 50 calories | 0g fat | 0g carbs | 10g protein
3.5oz steak (99g) | 180 calories | 11.5g fat | 0g carbs | 18g protein
1 slice 12 grain bread | 100 calories | 2g fat | 19g carbs | 5g protein
16.5g fat | 46g carbs | 38g protein
Meal 2: 9am
1 oz almonds Blue Diamond (28g) | 160 calories | 14g fat | 6g carbs | 6g protein
1 med banana (118g) | 105 calories | 0g fat | 27g carbs | 1g protein
1 scoop GS EMC Whey | 130 calories | 1.5g fat | 4g carbs| 24g protein
1 seedless English cucumber | 30 calories | 0g fat | 6g carbs | 3g protein
15.5g fat | 43g carbs | 34g protein
Meal 3: 12am
1 chicken breast (56.5g/4oz) | 110 calories | 1.5g fat | 0g carbs | 23g protein
½ cup brown rice (50g) | 180 calories | 1.5g fat | 39g carbs | 4g protein
1 tbsp nat peanut butter | 95 calories | 8g fat | 4g carbs | 3.5g protein
1 large hardboiled egg (50g) | 77 calories | 5g fat | 1g carbs | 6g protein
16g fat | 44g carbs | 36.5g protein
Meal 4: 3pm (sandwich/wrap/burrito)
Whole Wheat Tortilla (48g) | 130 calories | 2g fat | 26g carbs | 4g protein
Shredded chicken breast (56.5g/4oz) | 110 calories | 1.5g fat | 0g carbs | 23g protein
1 container Motts natural apple sauce | 50 calories | 0g fat | 13g carbs | 0g protein
1 tbsp chia seeds | 60 calories | 4g fat | 5g carbs | 2g protein
1 large hardboiled egg (50g) | 77 calories | 5g fat | 1g carbs | 6g protein
12.5g fat | 45g carbs | 35g protein
Meal 5: 6pm
Wild Salmon (113g) | 120 calories | 4g fat | 0g carbs | 21g protein
½ cup steamed broccoli (78g) | 27 calories | 0g fat | 6g carbs | 2g protein
1oz cashews (28g) | 155 calories | 12g fat | 9g carbs | 5g protein
½ cup blueberries (74g) | 42 calories | 0g fat | 10.5g carbs | 1g protein
1 cup skim milk (247g) | 86 calories | 0g fat | 12g carbs | 8g protein
16g fat | 37.5g carbs | 37g protein
Meal 6: 9pm
1 scoop GS EMC Whey | 130 calories | 1.5g fat | 4g carbs| 24g protein
- Shake right after workout
3.5oz steak (99g) | 180 calories | 11.5g fat | 0g carbs | 18g protein
1 large sweet potato (180g) | 162 calories | 0g fat | 37g carbs | 4g protein
13g fat | 41g fat | 46g carbs
Meal 7 :
Low Fat Cottage Cheese ½ cup (113g) | 90 calories | 2.5g fat | 4g carbs | 13g protein
Chobani NF Plain Greek Yogurt (150g) | 90 calories | 0g fat | 7g carbs | 15g protein
1tbsp Udo 3-6-9 blend | 135 calories | 15g fat | 0g carbs | 0g protein
1 cup skim milk (247g) | 86 calories | 0g fat | 12g carbs | 8g protein
1 slice 12 grain bread | 100 calories | 2g fat | 19g carbs | 5g protein
19.5g fat | 42g carbs | 41g protein
WEEK 2
WEEK 2 (+250 Calories) (+250 calories over maintenance)
30/40/30
+ 75 / 100 / 75
ADD 8.33g fat / 25g carbs / 18.75g protein
(250 calorie block added to breakfast – additional eggs. Whole wheat tortilla for egg & steak wrap with Texas Pete hot sauce. PB2 in oats for flavor)
1 large egg (50g) | 71 calories | 5g fat | 0g carbs | 6g protein
3 tbsp 100% Egg Beater EW (46g) | 25 calories | 0g fat | 0g carbs | 5g protein
Whole Wheat Tortilla (48g) | 130 calories | 2g fat | 26g carbs | 4g protein
1 tbsp PB2 powdered peanut butter (6g) | 22.5 calories | .75g fat | 2.5g carbs | 2.5g protein
7.75g fat | 28.5g carbs | 17.5g protein
Meal 1: 6am
1/2 cup Quaker Oats (40g) | 150 calories | 3g fat | 27g carbs | 5g protein
6 tbsp 100% Egg Beater EW (92g) | 50 calories | 0g fat | 0g carbs | 10g protein
3.5oz steak (99g) | 180 calories | 11.5g fat | 0g carbs | 18g protein
1 slice 12 grain bread | 100 calories | 2g fat | 19g carbs | 5g protein
16.5g fat | 46g carbs | 38g protein
Meal 2: 9am
1 oz almonds Blue Diamond (28g) | 160 calories | 14g fat | 6g carbs | 6g protein
1 med banana (118g) | 105 calories | 0g fat | 27g carbs | 1g protein
1 scoop GS EMC Whey | 130 calories | 1.5g fat | 4g carbs| 24g protein
1 seedless English cucumber | 30 calories | 0g fat | 6g carbs | 3g protein
15.5g fat | 43g carbs | 34g protein
Meal 3: 12am
1 chicken breast (56.5g/4oz) | 110 calories | 1.5g fat | 0g carbs | 23g protein
½ cup brown rice (50g) | 180 calories | 1.5g fat | 39g carbs | 4g protein
1 tbsp nat peanut butter | 95 calories | 8g fat | 4g carbs | 3.5g protein
1 large hardboiled egg (50g) | 77 calories | 5g fat | 1g carbs | 6g protein
16g fat | 44g carbs | 36.5g protein
Meal 4: 3pm (sandwich/wrap/burrito)
Whole Wheat Tortilla (48g) | 130 calories | 2g fat | 26g carbs | 4g protein
Shredded chicken breast (56.5g/4oz) | 110 calories | 1.5g fat | 0g carbs | 23g protein
1 container Motts natural apple sauce | 50 calories | 0g fat | 13g carbs | 0g protein
1 tbsp chia seeds | 60 calories | 4g fat | 5g carbs | 2g protein
1 large hardboiled egg (50g) | 77 calories | 5g fat | 1g carbs | 6g protein
12.5g fat | 45g carbs | 35g protein
Meal 5: 6pm
Wild Salmon (113g) | 120 calories | 4g fat | 0g carbs | 21g protein
½ cup steamed broccoli (78g) | 27 calories | 0g fat | 6g carbs | 2g protein
1oz cashews (28g) | 155 calories | 12g fat | 9g carbs | 5g protein
½ cup blueberries (74g) | 42 calories | 0g fat | 10.5g carbs | 1g protein
1 cup skim milk (247g) | 86 calories | 0g fat | 12g carbs | 8g protein
16g fat | 37.5g carbs | 37g protein
Meal 6: 9pm
1 scoop GS EMC Whey | 130 calories | 1.5g fat | 4g carbs| 24g protein
- Shake right after workout
3.5oz steak (99g) | 180 calories | 11.5g fat | 0g carbs | 18g protein
1 large sweet potato (180g) | 162 calories | 0g fat | 37g carbs | 4g protein
13g fat | 41g fat | 46g carbs
Meal 7: Before Bed
Low Fat Cottage Cheese ½ cup (113g) | 90 calories | 2.5g fat | 4g carbs | 13g protein
Chobani NF Plain Greek Yogurt (150g) | 90 calories | 0g fat | 7g carbs | 15g protein
1tbsp Udo 3-6-9 blend | 135 calories | 15g fat | 0g carbs | 0g protein
1 cup skim milk (247g) | 86 calories | 0g fat | 12g carbs | 8g protein
1 slice 12 grain bread | 100 calories | 2g fat | 19g carbs | 5g protein
19.5g fat | 42g carbs | 41g protein
WEEK 3
WEEK 3 (+250 Calories) (+500 calories over maintenance)
30/40/30
+ 75 / 100 / 75
ADD 8.33g fat / 25g carbs / 18.75g protein
1 large hardboiled egg (50g) | 77 calories | 5g fat | 1g carbs | 6g protein
1 cup Fairlife 2% milk 120 calories | 4.5g fat | 6g carbs | 13g protein
1/8 cup dried cranberries (20g) | 130 calories | 0g fat | 16.5g carbs | 0g protein
9.5g fat | 23.5g carbs | 19g protein
Another block hitting macros (almost – barely off) Throwing these in below where meals lack.
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Meal 1: 6am
1/2 cup Quaker Oats (40g) | 150 calories | 3g fat | 27g carbs | 5g protein
6 tbsp 100% Egg Beater EW (92g) | 50 calories | 0g fat | 0g carbs | 10g protein
3.5oz steak (99g) | 180 calories | 11.5g fat | 0g carbs | 18g protein
1 slice 12 grain bread | 100 calories | 2g fat | 19g carbs | 5g protein
16.5g fat | 46g carbs | 38g protein
1 large egg (50g) | 71 calories | 5g fat | 0g carbs | 6g protein
3 tbsp 100% Egg Beater EW (46g) | 25 calories | 0g fat | 0g carbs | 5g protein
Whole Wheat Tortilla (48g) | 130 calories | 2g fat | 26g carbs | 4g protein
1 tbsp PB2 powdered peanut butter (6g) | 22.5 calories | .75g fat | 2.5g carbs | 2.5g protein
7.75g fat | 28.5g carbs | 17.5g protein
Meal 2: 9am
1 oz almonds Blue Diamond (28g) | 160 calories | 14g fat | 6g carbs | 6g protein
1 med banana (118g) | 105 calories | 0g fat | 27g carbs | 1g protein
1 scoop GS EMC Whey | 130 calories | 1.5g fat | 4g carbs| 24g protein
1 seedless English cucumber | 30 calories | 0g fat | 6g carbs | 3g protein
15.5g fat | 43g carbs | 34g protein
1 cup Fairlife 2% milk 120 calories | 4.5g fat | 6g carbs | 13g protein
- with shake
1/8 cup dried cranberries (20g) | 130 calories | 0g fat | 16.5g carbs | 0g protein
- mixed in bag with almonds
Meal 3: 12am
1 chicken breast (56.5g/4oz) | 110 calories | 1.5g fat | 0g carbs | 23g protein
½ cup brown rice (50g) | 180 calories | 1.5g fat | 39g carbs | 4g protein
1 tbsp nat peanut butter | 95 calories | 8g fat | 4g carbs | 3.5g protein
1 large hardboiled egg (50g) | 77 calories | 5g fat | 1g carbs | 6g protein
16g fat | 44g carbs | 36.5g protein
- 1 large hardboiled egg (50g) | 77 calories | 5g fat | 1g carbs | 6g protein
Meal 4: 3pm (sandwich/wrap/burrito)
Whole Wheat Tortilla (48g) | 130 calories | 2g fat | 26g carbs | 4g protein
Shredded chicken breast (56.5g/4oz) | 110 calories | 1.5g fat | 0g carbs | 23g protein
1 container Motts natural apple sauce | 50 calories | 0g fat | 13g carbs | 0g protein
1 tbsp chia seeds | 60 calories | 4g fat | 5g carbs | 2g protein
1 large hardboiled egg (50g) | 77 calories | 5g fat | 1g carbs | 6g protein
12.5g fat | 45g carbs | 35g protein
Meal 5: 6pm
Wild Salmon (113g) | 120 calories | 4g fat | 0g carbs | 21g protein
½ cup steamed broccoli (78g) | 27 calories | 0g fat | 6g carbs | 2g protein
1oz cashews (28g) | 155 calories | 12g fat | 9g carbs | 5g protein
½ cup blueberries (74g) | 42 calories | 0g fat | 10.5g carbs | 1g protein
1 cup skim milk (247g) | 86 calories | 0g fat | 12g carbs | 8g protein
16g fat | 37.5g carbs | 37g protein
Meal 6: 9pm
1 scoop GS EMC Whey | 130 calories | 1.5g fat | 4g carbs| 24g protein
- Shake right after workout
3.5oz steak (99g) | 180 calories | 11.5g fat | 0g carbs | 18g protein
1 large sweet potato (180g) | 162 calories | 0g fat | 37g carbs | 4g protein
13g fat | 41g fat | 46g carbs
Meal 7: Before Bed
Low Fat Cottage Cheese ½ cup (113g) | 90 calories | 2.5g fat | 4g carbs | 13g protein
Chobani NF Plain Greek Yogurt (150g) | 90 calories | 0g fat | 7g carbs | 15g protein
1tbsp Udo 3-6-9 blend | 135 calories | 15g fat | 0g carbs | 0g protein
1 cup skim milk (247g) | 86 calories | 0g fat | 12g carbs | 8g protein
1 slice 12 grain bread | 100 calories | 2g fat | 19g carbs | 5g protein
19.5g fat | 42g carbs | 41g protein
WEEK 4
WEEK 4 (+250 Calories)(+750 calories over maintenance)
30/40/30
+ 75 / 100 / 75
ADD 8.33g fat / 25g carbs / 18.75g protein
¼ cup brown rice (25g) | 90 calories | .75g fat | 19.5g carbs | 2g protein
Chobani NF Plain Greek Yogurt (150g) | 90 calories | 0g fat | 7g carbs | 15g protein
½ tbsp Udo 3-6-9 blend | 67.5 calories | 7.5g fat | 0g carbs | 0g protein
8.25g fat | 26.5g carbs | 17g protein
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Meal 1: 6am
½ cup Quaker Oats (40g) | 150 calories | 3g fat | 27g carbs | 5g protein
6 tbsp 100% Egg Beater EW (92g) | 50 calories | 0g fat | 0g carbs | 10g protein
3.5oz steak (99g) | 180 calories | 11.5g fat | 0g carbs | 18g protein
1 slice 12 grain bread | 100 calories | 2g fat | 19g carbs | 5g protein
16.5g fat | 46g carbs | 38g protein
1 large egg (50g) | 71 calories | 5g fat | 0g carbs | 6g protein
3 tbsp 100% Egg Beater EW (46g) | 25 calories | 0g fat | 0g carbs | 5g protein
Whole Wheat Tortilla (48g) | 130 calories | 2g fat | 26g carbs | 4g protein
1 tbsp PB2 powdered peanut butter (6g) | 22.5 calories | .75g fat | 2.5g carbs | 2.5g protein
7.75g fat | 28.5g carbs | 17.5g protein
½ tbsp Udo 3-6-9 blend | 67.5 calories | 7.5g fat | 0g carbs | 0g protein
Meal 2: 9am
1 oz almonds Blue Diamond (28g) | 160 calories | 14g fat | 6g carbs | 6g protein
1 med banana (118g) | 105 calories | 0g fat | 27g carbs | 1g protein
1 scoop GS EMC Whey | 130 calories | 1.5g fat | 4g carbs| 24g protein
1 seedless English cucumber | 30 calories | 0g fat | 6g carbs | 3g protein
15.5g fat | 43g carbs | 34g protein
1 cup Fairlife 2% milk 120 calories | 4.5g fat | 6g carbs | 13g protein
- with shake
1/8 cup dried cranberries (20g) | 130 calories | 0g fat | 16.5g carbs | 0g protein
- mixed in bag with almonds
Meal 3: 12am
1 chicken breast (56.5g/4oz) | 110 calories | 1.5g fat | 0g carbs | 23g protein
½ cup brown rice (50g) | 180 calories | 1.5g fat | 39g carbs | 4g protein
1 tbsp nat peanut butter | 95 calories | 8g fat | 4g carbs | 3.5g protein
1 large hardboiled egg (50g) | 77 calories | 5g fat | 1g carbs | 6g protein
16g fat | 44g carbs | 36.5g protein
1 large hardboiled egg (50g) | 77 calories | 5g fat | 1g carbs | 6g protein
Chobani NF Plain Greek Yogurt (150g) | 90 calories | 0g fat | 7g carbs | 15g protein
Meal 4: 3pm (sandwich/wrap/burrito)
Whole Wheat Tortilla (48g) | 130 calories | 2g fat | 26g carbs | 4g protein
Shredded chicken breast (56.5g/4oz) | 110 calories | 1.5g fat | 0g carbs | 23g protein
1 container Motts natural apple sauce | 50 calories | 0g fat | 13g carbs | 0g protein
1 tbsp chia seeds | 60 calories | 4g fat | 5g carbs | 2g protein
1 large hardboiled egg (50g) | 77 calories | 5g fat | 1g carbs | 6g protein
12.5g fat | 45g carbs | 35g protein
Meal 5: 6pm
Wild Salmon (113g) | 120 calories | 4g fat | 0g carbs | 21g protein
½ cup steamed broccoli (78g) | 27 calories | 0g fat | 6g carbs | 2g protein
1oz cashews (28g) | 155 calories | 12g fat | 9g carbs | 5g protein
½ cup blueberries (74g) | 42 calories | 0g fat | 10.5g carbs | 1g protein
1 cup skim milk (247g) | 86 calories | 0g fat | 12g carbs | 8g protein
16g fat | 37.5g carbs | 37g protein
¼ cup brown rice (25g) | 90 calories | .75g fat | 19.5g carbs | 2g protein
Meal 6: 9pm
1 scoop GS EMC Whey | 130 calories | 1.5g fat | 4g carbs| 24g protein
- Shake right after workout
3.5oz steak (99g) | 180 calories | 11.5g fat | 0g carbs | 18g protein
1 large sweet potato (180g) | 162 calories | 0g fat | 37g carbs | 4g protein
13g fat | 41g fat | 46g carbs
Meal 7: Before Bed
Low Fat Cottage Cheese ½ cup (113g) | 90 calories | 2.5g fat | 4g carbs | 13g protein
Chobani NF Plain Greek Yogurt (150g) | 90 calories | 0g fat | 7g carbs | 15g protein
1tbsp Udo 3-6-9 blend | 135 calories | 15g fat | 0g carbs | 0g protein
1 cup skim milk (247g) | 86 calories | 0g fat | 12g carbs | 8g protein
1 slice 12 grain bread | 100 calories | 2g fat | 19g carbs | 5g protein
19.5g fat | 42g carbs | 41g protein