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Lean Bulking Meal Plan 130 150 Pound Man

This document provides a lean bulking meal plan for a 130-150 pound man. It includes 5 meals - a pre-workout snack, post-workout breakfast, lunch, dinner, and pre-bed snack. Each meal lists the specific foods, amounts, calories, protein, carbohydrates, and fat. The total daily nutrition figures meet the targets of 2,380 calories, 149g protein, 327g carbs and 53g fat.

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Fabian Butacu
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1K views2 pages

Lean Bulking Meal Plan 130 150 Pound Man

This document provides a lean bulking meal plan for a 130-150 pound man. It includes 5 meals - a pre-workout snack, post-workout breakfast, lunch, dinner, and pre-bed snack. Each meal lists the specific foods, amounts, calories, protein, carbohydrates, and fat. The total daily nutrition figures meet the targets of 2,380 calories, 149g protein, 327g carbs and 53g fat.

Uploaded by

Fabian Butacu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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LEAN BULKING MEAL PLAN FOR A 130 - 150 POUND MAN

MEAL FOOD AMOUNT CALORIES PROTEIN CARBS FAT

0% Plain Greek 220 grams 129 32 9 0


yogurt

PRE-WORKOUT Honey 30 grams 91 0 25 0


SNACK
Banana 140 grams 121 1 31 0

TOTAL 341 24 65 0

WORKOUT

Egg white 90 grams 51 11 1 0

Whole egg 100 grams 144 13 1 10

Oat 60 grams 225 8 41 5


POST-WORKOUT
BREAKFAST Banana 140 grams 121 1 31 0

TOTAL 541 33 74 15

Chicken breast 85 grams 91 20 0 1

Sweet potato 320 grams 276 5 65 0

Mushroom 150 grams 51 4 9 1


LUNCH
Butter 10 grams 72 0 0 8

TOTAL 490 29 74 10
LEAN BULKING MEAL PLAN FOR A 130 - 150 POUND MAN

MEAL FOOD AMOUNT CALORIES PROTEIN CARBS FAT

Sirloin, trimmed of 85 grams 118 20 0 3


visible fat

Whole wheat 75 grams 279 11 56 1


spaghetti
DINNER Tomato sauce 150 grams 52 2 9 1

Parmesan cheese 15 grams 60 6 0 5

Olive oil 14 grams 120 0 0 14

TOTAL 629 39 65 24

2% cottage cheese 170 grams 153 23 6 3

Pineapple 200 grams 100 1 26 0


PRE-BED SNACK Banana 140 grams 121 1 31 0

TOTAL 374 25 63 3

DAILY TOTAL 2,375 150 341 52

DAILY TARGET 2,380 149 327 53

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