Muscle GainHigh ProteinSample

Aesthetic Bulking

Muscle Gain · High Protein

Four meals a day, around 3,200 kcal. A clean muscle-gain plan — adjust to your own maintenance.

This is a starting point. Estimate your maintenance and adjust.

The day

D1D2D3D4D5D6D7

Breakfast

Pancakes

875 kcal

6010524

Rolled oats90 g338

Protein powder2 scoops240

Egg whites200 ml110

Banana1 medium105

Unsweetened almond milk200 ml32

Sugar-free syrup50 g50

Pre-workout

Pre-Workout

524 kcal

366314

Broccoli50 g17

Chicken breast, cooked150 g247

White rice, cooked200 g260

Snack

Beef & Rice

770 kcal

539321

Lean ground beef, cooked150 g508

White rice, cooked150 g195

Broccoli150 g50

Extra-virgin olive oil1 tbsp17

Dinner

Protein Shake

900 kcal

6110924

Protein powder2 scoops240

Whole milk400 ml260

Rolled oats50 g188

Banana1 medium105

Natural peanut butter16 g95

Honey12 g12