12 weeks 3200 kcal/day
BulkingHigh Protein
About This Plan
A 12-week hyper-caloric meal plan averaging 3,200 calories daily on a 35P/45C/20F macro split, engineered for maximum lean muscle accrual. Protein intake targets 1g per pound of bodyweight, spread across six meals: meal one is 4 whole eggs, 2 slices of sourdough toast, and a banana; meal two is a 50g whey shake blended with oats and peanut butter (consumed 60–90 minutes pre-workout); meal three (post-workout) is 8 oz grilled chicken breast with 2 cups white rice and steamed broccoli; meal four is 8 oz 93% lean ground beef with sweet potato and a side salad; meal five is a casein-based pudding with mixed berries; and meal six before bed is 1 cup cottage cheese with walnuts. Weekend meals swap in higher-calorie options like steak-and-egg breakfasts and pasta bolognese to keep adherence high. Creatine monohydrate (5g daily) and a quality fish oil supplement are recommended throughout.
What You'll Get
- Complete 12 weeks meal plan
- Approximately 3200 kcal/day with macro breakdowns
- Full recipes with ingredients and prep instructions
- Weekly grocery lists
- Swap options for dietary restrictions
