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Bulking Day Plan π₯
π³ Breakfast
4 eggs, 2 toast, 1 scoop whey
700 kcal | 45g protein
π₯© Lunch
200g beef, 1 cup rice, olive oil
750 kcal | 55g protein
π Dinner
200g chicken/salmon, potatoes, veggies
700 kcal | 50g protein
π₯€ Snack 1
Yogurt + whey + berries
550 kcal | 35g protein
π₯ Snack 2
Cottage cheese + nuts
300 kcal | 20g protein
Do you have abs ?
Cutting Day πͺ
π³ Breakfast
β’ 4 egg whites + 1 whole egg
β’ 1 scoop whey
~250 kcal | 35g protein
π₯ Lunch
β’ 200g grilled chicken
β’ Large salad + light dressing
~400 kcal | 50g protein
π Dinner
β’ 200g white fish (cod, tilapia)
β’ Steamed veggies
~400 kcal | 45g protein
π₯€ Snack 1
β’ Greek yogurt + whey
~250 kcal | 30g protein
π₯ Snack 2
β’ 1 boiled egg + 1 cheese stick
~300 kcal | 20g protein
Are you cutting or bulking ?
LOW-CALORIE DAY PLAN (~1600 kcal)
π₯£ Breakfast (300 kcal)
β’ Greek yogurt (150g) + handful of berries π
β’ 1 tbsp honey π―
β’ Sprinkle of granola πΎ
π₯ Lunch (400 kcal)
β’ Grilled chicken breast π
β’ Steamed veggies π₯¦π₯
β’ Small portion of rice (100g cooked) π
π Snack (150 kcal)
β’ Apple + 10 almonds ππ°
π³ Dinner (450 kcal)
β’ Egg white omelet with spinach, tomato & feta π₯¬π
β’ Slice of wholegrain toast π
π« Evening Treat (150 kcal)
β’ Protein bar or hot cocoa made with low-fat milk β
π§ Daily Goals:
β
3L water
β
8kβ10k steps πΆββοΈ
β
7β8h sleep π΄
βΈ»
β¨ Tip: Keep protein high and meals simple β thatβs the key to staying full even on low calories! πͺπ₯
Did you hit your protein today ?
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United States Of America
Washington D.C., DC