GYMSHARE

Your diet

A nutrition target + meal plan for your goal.

Lean-bulk nutrition

~2980 kcal/day to build muscle with minimal fat gain. Hit 150g protein daily; spread it across meals. Adjust by ±150 kcal after 2 weeks based on the scale + mirror.

2980
KCAL
150g
PROTEIN
408g
CARBS
83g
FAT
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Breakfast

835 kcal · 42g P
  • •Oats with berries
  • •3 whole eggs
  • •Greek yogurt

Snack

360 kcal · 18g P
  • •Whey shake
  • •Banana

Lunch

895 kcal · 45g P
  • •Chicken breast
  • •Rice
  • •Mixed greens + olive oil

Pre-workout

360 kcal · 18g P
  • •Rice cakes
  • •Honey
  • •Black coffee

Dinner

535 kcal · 27g P
  • •Salmon or lean beef
  • •Potatoes
  • •Roasted vegetables