This is week 5 of my 12-24 week bulking series. The goal of each week is to eat in a small calorie surplus (5-15%) each day. In addition, I am aiming to meet all of the nutrient requirements for macronutrients, fiber, vitamins and minerals.
This meal plan does just that. Providing the following calories and macros.
- Calories: 3417
- Protein: 222 g
- Carbohydrate: 415 g
- Fats: 106 g
- Fiber: 50 g
I used the push, pull, leg routine for week five.
Meal Plan Outline:
This meal plan was similar to week fours meal plan, only difference was a change in the lunch.
- Meal One: Strawberry banana, peanut butter, protein, smoothie with Chia seeds and oats – 592 kcal
- Meal Two: Bagel Breakfast sandwich with eggs, tomato, cheese, spinach – 480 kcal
- Meal Three: Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans (Meal prep) – 504 kcal
- Meal Four: Salmon, Tilapia, Asparagus, Sweet Potato and Regular Potato – 718 kcal
- Before Bed: Casein Protein and Chocolate Milk – 276 kcal
- Pre-workout: Cereal with milk, berries and honey – 308 kcal
- Evening Treat: Tillamook Ice Cream – 536 kcal
I followed this 8-week muscle-building program, which included an 8 week muscle building diet and workouts. This plan helped me go from about 190 pounds to 220 pounds.
What Each Meal Included:
The goal for each meal was to provide a serving from each of the five food groups, lean protein, whole grains, low-fat dairy, fruits and vegetables. In addition, each meal was to provide 500-800 calories, 20-50 grams of protein, 40-80 grams of carbohydrates, 15-30 grams of fat.
Meal One: Strawberry banana, peanut butter, protein, smoothie
Ingredients:
| Volume | Weight (grams) | Ingredient Name |
|---|---|---|
| 1 whole | 118 g | Banana |
| 1 cups | 149 g | Frozen strawberries |
| 1 oz | 28 g | Oats |
| 1/2 oz | 14 g | Chia seeds |
| 1/2 cups | 122 g | Fat free milk |
| 1/2 cup | 113 g | Non-fat greek yogurt |
| 1 tbsp | 14 g | Peanut butter |
| 1/2 scoop | 16 g | Whey protein powder |
| 1 scoop | 5 g | Creatine monohydrate |
Directions:
- Start by adding all of the solids to the blender
- Then add in the protein powder and creatine
- Lastly add the greek yogurt followed by the milk
- Blend until you get a creamy consistency
Calorie and macronutrients
| Calories: | 593 |
| Protein: | 39 g |
| Fat: | 16 g |
| Carbohydrates: | 82 g |
| Fiber: | 15 g |
Here is the recipe card for the strawberry banana, peanut butter, protein, smoothie recipe.
Meal Two: Bagel breakfast sandwich with eggs, tomato, cheese, spinach
Link to the bagel breakfast sandwich with eggs, tomato, cheese, spinach recipe
Ingredients:
| Volume | Weight (grams) | Ingredient Name |
|---|---|---|
| 12 whole | 1056 g | Whole Eggs |
| 24 slices | 840 g | Turkey Bacon |
| 6 qt | 1680 g | Whole Grain Bagel |
| 12 slices | 1600 g | Tomato |
| 12 oz | 90 g | Spinach |
| 6 slices | 336 g | Low-fat Swiss cheese |
Directions:
- Start by pre-heating your oven to 350 degrees
- Combine eggs in large bowl and whisk.
- Thinly slice tomatoes
- Add 3 cups spinach to the eggs
- Spray a large sheet (18” x 26”) pan with oil and set on oven rack
- Add the eggs and spinach mis to the sheet pan
- Layer on the sliced tomato
- Bake for 20 min then once done broil for an additional 5-10 minutes
- Add the turkey bacon to a sheet pan and bake at 350 for 20-30 minutes
- Dived the egg bake into 12 servings and add 1 slice of cheese and 2 slices of turkey bacon to each serving.
- When you are ready to eat this meal toast your English muffin and add one serving of the egg bake to make the sandwich.
Calorie and Macronutrients:
This recipe provided – 6 servings.
| Calories: | 480 |
| Protein: | 33 g |
| Fat: | 20 g |
| Carbohydrates: | 51 g |
| Fiber: | 8 g |
Pre-workout: Cereal with milk, berries and honey
Ingredients:
| Volume | Weight (grams) | Ingredient Name |
|---|---|---|
| 1.5 cups | 55.5 g | Cheerios |
| 1 cup | 245.0 g | 0% Milk |
| 1 tbsp | 21.0 g | Honey |
| 1/2 cup | 75.0 g | Blueberries |
Directions:
- Combine Cheerios and Milk: In a bowl, pour 1.5 cups of Honey Nut Cheerios.
- Add Milk: Pour 1 cup of fat-free milk over the Cheerios.
- Drizzle Honey: Top the Cheerios and milk with 1 tablespoon of honey and blueberries.
- Mix & Enjoy: Stir gently to mix the honey into the cereal and milk. Enjoy your meal 1 hour to 30 minutes before your workout for an energy boost.
Calorie and Macronutrients:
This recipe is one serving.
| Calories: | 308 |
| Protein: | 7 g |
| Fat: | 1 g |
| Carbohydrates: | 70 g |
| Fiber: | 3 g |
Meal Three: Crock Pot Chicken & Brown Rice with Roasted Corn & Black Beans (Meal prep)
Ingredients:
| Weight (g) | Amount | Ingredient |
| 4.0 | 2 tsp | Cumin |
| 6.2 | 2 tsp | Garlic Powder |
| 3.5 | 1.50 tsp | Paprika |
| 0.4 | 1/4 tsp | Cayenne |
| 1.2 | 1/2 tsp | Black Pepper |
| 0.4 | 1 dash | Salt |
| 425.2 | 15 oz | Black Beans Low Sodium |
| 236.3 | 2.63 (2/3 cup) | Frozen Corn, Fire Roasted |
| 567.0 | 20 oz | Rice, White, Long-Grain, Regular, Unenriched, Cooked without Salt |
| 16.0 | 1 cup, chopped | Coriander Leaf, Fresh |
| 480.0 | 2 cup | Chicken Broth |
| 170.1 | 6 oz | Mexican Cheese Reduced Fat |
| 680.0 | 24 oz | Chicken Breast |
Directions:
- Add your chicken breast to the bottom of your 6-quart crock pot. Top with the seasonings and spices: cumin, garlic powder, paprika, cayenne, black pepper, and salt. Add your chicken broth, corn, and black beans.
- Cook on low for 4-6 hours. Once the chicken is cooked, pull the chicken apart using two forks.
- Add in your brown rice, and cook on high for another hour.
- Top with cilantro and cheese, and enjoy!
Calorie and Macronutrients:
This recipe provided – 6 servings.
| Calories: | 505 |
| Protein: | 44 g |
| Fat: | 10 g |
| Carbohydrates: | 59 g |
| Fiber: | 10 g |
Here is the recipe card for the Crock Pot Chicken & Brown Rice With Roasted Corn & Black Beans (Meal Prep) recipe.
Meal Four: Protein + Steamed Vegetable + Carbohydrates
Meal four aka dinner, was one of three options where I would have my protein, vegetable and carb two times then I would swap my protein source out for a different one. I did either, salmon and tilapia, tilapia (2X) or turkey burgers.
Salmon, Tilapia, Asparagus, Sweet Potato
- 1 fillet 4 oz salmon and one 3 oz tilapia
- 300 grams of potatoes
- 1 cup of steamed veggies
Turkey Burger, Sweet Potato Fries and Steamed Asparagus
- One turkey burger with a whole grain bun.
- 200 grams of potatoes
- 1 cup of steamed veggies
Tilapia Sweet Potato Fries and Steamed Asparagus
- Two portions of – 3 oz tilapia
- 300 grams of potatoes
- 1 cup of steamed veggies
Calorie and Macronutrients:
This recipe provided – 6 servings.
| Calories: | 480 |
| Protein: | 33 g |
| Fat: | 20 g |
| Carbohydrates: | 51 g |
| Fiber: | 8 g |
Before Bed: Casein Protein and Chocolate Milk
Ingredients:
| Vol. | Wt. (grams) | Ingredient Name |
| 1 cup | NA | 1% chocolate milk |
| 1 scoop | 31 g | Casein protein |
Directions:
- 1 hour – 30 minutes before bed – add casein protein to chocolate milk and consume it
Calorie and Macronutrients:
- Calories: 277
- Protein: 31 g
- Carbohydrates: 30g
- Fats: 3 g
- Fiber: 0 g
Disclaimer
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.