My checklist, in order of priorities:1
My routine is PPLRPPL.
My maximum potential with bulk is 160 lbs. The rest of my statistics are roughly:2
Mode | Daily (kcal) | Weekly (kcal) |
---|---|---|
Maintenance | 2400 | 16600 |
Cut | 1900 (140g protein / 75g fat / 160g carbs) | 13000 |
Bulk | 2900 (220g protein / 110g fat / 250g carbs) | 20000 |
Item | Calories (kcal) | Protein (g) | Fat (g) | Carbs (g) |
---|---|---|---|---|
Chicken Breast (8oz) | 220 | 50 | ||
Salmon Fillet (6oz) | 350 | 35 | ||
Banana | 100 | 1 | 1 | 25 |
Non-Fat Greek Yoghurt (200g) | 150 | 20 | 0 | 10 |
Oats (1/2 cup, 45g) | 170 | 6 | 3 | 31 |
Large Egg | 70 | 6 | 6 | 1 |
Lentils | 100 | |||
Brown Rice (200g) | 220 | 5 | 2 | 45 |
Whey Protein Powder (1 scoop) | 120 | 24 | 2 | 4 |
Grilled Balsamic Vinegar & Rosemary Chicken
Green Dragon Hot Sauce
Protein Pancakes
Chicken sausage packs
Teriyaki sauce
Viniagrette
How To Train Like A Minimalist (More Gains In Less Time) by Jeff Nippard
Crowdsourced from r/leangains. ↩
See TDEE Calculator. ↩