Feedback on my lean-bulk meal plan

epicventure200113.5RPOriginal post

7d ago

I'm 6'0", 200 lbs. Rough macros: Calories ~3,180 kcal • Protein ~278g • Carbs ~324g • Fat ~89g. Meal 1: Breakfast — 215g egg whites + 110g ground turkey, 1 plain bagel + 1/2 tbsp butter, 1 Fairlife 30g protein shake mixed with 24g PBFit (1.5 servings). Meal 2: Lunch — same as breakfast (215g egg whites + 110g ground turkey, 1 plain bagel + 1/2 tbsp butter, Fairlife shake + 24g PBFit). Meal 3 (post-workout/dinner): 8 oz lean ground beef (93/7), 4 oz pasta (dry weight) + 1 tbsp olive oil, 1 serving Zena Super Greens. Meal 4 (nightcap): 1 cup non-fat Greek yogurt, 1/4 cup granola, 1 tbsp honey.

13 replies

bulknight12.12RP

5d ago

Looks solid. What do you estimate your bodyfat% is? I'd personally swap some protein for carbs unless you're relying on protein for fullness — more carbs could help your lifts.

coffeesouth13.75RP

5d ago

Not bad — just make sure it's something you enjoy so you can stick with it. It does sound a bit bland; spice it up to keep it interesting.

traderridge3.22RP

5d ago

Good point — the best diet is the one you can maintain. Sometimes I ignore strict macros and just hit my calorie goal for variety. 3,200 calories of ice cream? Why not.

liftdusty2.41RP

5d ago

Totally agree. I've eaten the same breakfast and lunch (without the bagel) for two years because it's easy and I don't mind it. Never had trouble repeating meals.

tavern297.5RP

5d ago

Haha, 3,200 calories of ice cream sounds like a blast.

susaner2.02RP

5d ago

I haven't measured BF% — I can kind of see the top two abs. Need to get a DEXA. So you recommend more carbs? Protein's at 278g — should I drop to 250g and turn the difference into carbs? Satiety isn't an issue with all this food.

garagewhiskey342.13RP

5d ago

I've been doing egg shakes twice daily and include whole eggs to keep something a bit sweet/tasty while still getting a full meal in. My mix: 1.5 cups MuscleEgg, 3 whole eggs, 1 heaping tbsp of a beef-organ supplement called Organised, blended with a splash of whole milk. Roughly 520 kcal, 73g protein, 16g carbs, 18g fat. Doing that twice gives lots of flexibility even when cutting. Personally I’d skip premixed stuff — tried the turkey routine and it only lasted me a week.

racheler1312.3RP

5d ago

That sounds cool — thanks for sharing the recipe. For the ground turkey I add pork-sausage spices so it actually tastes like breakfast sausage.

speedy5210.46RP

5d ago

Might have to try it again — mustard fixes almost anything, lol.

darkbusy6.93RP

5d ago

I love mustard. These are the spices I buy: https://www.amazon.com/dp/B07BMGRFTT?ref=ppx_pop_mob_ap_share

lindag2.65RP

5d ago

Yep, that's what I would do. Until you get really big and lean, extremely high protein starts to be overkill.

atticbear7.85RP

5d ago

Looks solid. Just keep in mind it’s the surplus over maintenance that matters more than total calories, but at about 6'1" and 200 lbs a 3,180 kcal target seems reasonable. I’d trim protein slightly and shift those calories into carbs — otherwise it seems great.

rustyly2.7RP

5d ago

Yeah, others pointed that out about the protein. I adjusted it to 250g and converted the extra calories into carbs.