Darts55
Newbie
Hey I am 29 year old male, 192cm, 83kg. I am looking to lean bulk for a while until I hop on my first test cycle where I am going to bump this up to 4000 calories and hope to get to 90-95kg muscle. I work out 6 times a week weight training with 3 cardio sessions per week. Any tips on the meal plan I have made for me to follow now?
| Meal | Food | Amount | Calories | Protein | Carbs | Fats |
| Breakfast | Eggs boiled | 2 | 154 | 12.6 | 1.2 | 10.6 |
| Slices Toast | 2 | 175 | 6.1 | 29.5 | 2 | |
| Ham | 200g | 200 | 31.2 | 7.2 | 5.6 | |
| Total | 529 | 49.9 | 37.9 | 18.2 | ||
| Snack | Protein shake | 1 | 119 | 24 | 3 | 1 |
| Protein bar (Pure Protein) (Or Oats) | ||||||
| Banana | 2 | 220 | 2 | 56 | 0 | |
| Grapes | 150g (1cup) | 100 | 1 | 27 | 0 | |
| Total | 439 | 27 | 86 | 1 | ||
| Lunch | Beef Burger (lean mince, air fried) ) | 200g | 300 | 40 | 0 | 10 |
| Sliced Toast | 2 | 175 | 6.1 | 29.5 | 2 | |
| Feta Cheese | 75g | 200 | 11 | 3 | 16 | |
| Potatoes (air fried, no oil) | 500g | 512 | 12.5 | 150 | 0 | |
| Olive oil | 15ml | 125 | 0 | 0 | 15 | |
| Low fat ketchup | ||||||
| Total | 1312 | 69.6 | 182.5 | 43 | ||
| Dinner | Chicken breast (air fried) | 200g | 693 | 130.2 | 0 | 8 |
| Sweet potatoes (air fried, no oil) | 400g | 344 | 0 | 88 | 5 | |
| Olive oil | 15ml | 125 | 0 | 0 | 15 | |
| Low fat mayo | 15g | 50 | 0 | 2 | 5 | |
| Total | 1212 | 130.2 | 90 | 33 | ||
| Snacks | Yoghurt | 100g | 100 | 8 | 5 | 5 |
| Total | 100 | 8 | 5 | 5 | ||
| Total | 3592 | 284.7 | 401.4 | 100.2 |
