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Bulking Meal Plan 140 150 Pound Woman

The document outlines a lean bulking meal plan for a woman weighing 140-150 pounds, detailing specific meals, food items, amounts, and their corresponding calories, protein, carbs, and fat content. The daily total caloric intake is 2,465 calories, with a macronutrient breakdown of 159g protein, 347g carbs, and 58g fat. The plan aims to meet the daily target of 2,465 calories, 154g protein, 339g carbs, and 55g fat.

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41 views2 pages

Bulking Meal Plan 140 150 Pound Woman

The document outlines a lean bulking meal plan for a woman weighing 140-150 pounds, detailing specific meals, food items, amounts, and their corresponding calories, protein, carbs, and fat content. The daily total caloric intake is 2,465 calories, with a macronutrient breakdown of 159g protein, 347g carbs, and 58g fat. The plan aims to meet the daily target of 2,465 calories, 154g protein, 339g carbs, and 55g fat.

Uploaded by

scribd.clock881
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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LEAN BULKING MEAL PLAN FOR A 140 - 150 POUND WOMAN

MEAL FOOD AMOUNT CALORIES PROTEIN CARBS FAT

0% Plain Greek 220 grams 129 23 9 0


yogurt

PRE-WORKOUT Strawberry 75 grams 48 1 12 1


SNACK
Banana 140 grams 121 1 31 0

TOTAL 298 25 52 1

WORKOUT

Egg white 60 grams 32 8 0 0

Whole egg 100 grams 144 13 1 10

POST-WORKOUT Oat 60 grams 225 8 41 5


BEAKFAST
Blueberry 75 grams 48 1 12 1

TOTAL 449 30 54 16

Chicken breast 85 grams 91 20 0 1

White potato 400 grams 327 6 77 0

Brussels sprout 200 grams 68 6 12 1


LUNCH
Butter 15 grams 107 0 0 12

TOTAL 593 32 89 14
LEAN BULKING MEAL PLAN FOR A 140 - 150 POUND WOMAN

MEAL FOOD AMOUNT CALORIES PROTEIN CARBS FAT

Sirloin, trimmed of 110 grams 151 26 0 4


visible fat

Tomato sauce 100 grams 371 15 75 1

DINNER Whole wheat 250 grams 86 4 15 1


spaghetti

Parmesan cheese 10 grams 40 4 0 3

Olive oil 14 grams 120 0 0 14

TOTAL 768 49 90 23

2% cottage cheese 150 grams 135 21 5 3

Grape 150 grams 101 1 26 1


PRE-BED
SNACK Banana 140 grams 121 1 31 0

TOTAL 357 23 62 4

DAILY TOTAL 2,465 159 347 58

DAILY TARGET 2,465 154 339 55

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