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View Full Version : My personal MACRO BULK PLAN



jluc
08-29-2014, 04:47 AM
Just if anyone was wondering. This is a meal plan that I am currently on. I devise my own macros and stick to them religiously. This is my bulking plan.. I stated it early because I was getting too lean and bulking for me is very hard. Here is my plan!!!

Ask any questions or give any input!!!

the formatting is off on here because i made it as a spreadsheet and I am unsure how to upload an excel spreadsheet on here.



MEAL
FOODS
CALORIES
FAT
CARBS
PROTEIN










Breakfast
8 oz Egg Whites
118
0.39
1.66
24.72



1 Scoop Protein
140
2.5
9
21



1/2 cp Dry Oatmeal
145
2.39
25.37
6.06



1/4 cup berries
20
0.25
4.72
0.16










Morning Snack
8 oz Chicken Breast
281
11.12
0
42.55



1 1/2 White Rice
361
0.58
79.72
6.62



1 cp Broccoli
31
0.34
6.04
2.57










Lunch
8 oz Turkey
400
30
0
32



10 oz Sweet Potato
215
0.4
50.24
3.88



1 cp Broccoli
31
0.34
6.04
2.57










Afternoon Snack
4 tbsp Almond Butter
101
9.46
3.4
2.41



P28 Bagel
260
7
25
28










Dinner 1
10 oz Turkey
422
23.42
0
49.5



8 oz Sweet Potato
172
0.32
40.19
3.11



1 cp Broccoli
31
0.34
6.04
2.57



28 g Almonds
162
14.18
5.53
5.95










Dinner 2
8 oz Chicken Breast
281
11.2
0
42.55



1 1/2 cp White Rice
361
0.58
79.72
6.62


















Evening Snack
1 cp Greek Yogurt
230
0
33
21



1/4 cp Berries
20
0.25
4.72
0.16










Post Workout
8 oz Egg Whites
118
0.39
1.66
24.72



1 Scoop Protein
140
2.5
9
21










Daily Intake

4040
117.95
391.05
349.72

PAiN
08-29-2014, 06:29 PM
Good to see real meals in there and not just a bunch of shakes.

Is this the same thing you eat every day or do you switch it up?

jluc
08-30-2014, 05:44 AM
This is my every day meal plan for bulking.. however.. I toss in 1 cheat meal every day.. clean though.. but if I have leg day the following day, i starch carb load the night prior.. and I toss in some hearty pizza.. doing that at night makes me wake up with a great pump and i actually am flatter in the abs! My body is kinda crazy for leaning out... this plan works great for ME.. lol... some cheat meal i hit up a sushi bar and do a heavy carb load that way....

jluc
10-03-2014, 02:05 PM
Bump