Clean bulk. 165lbs.

[EddyRay]

These were my meals when I weighed 165lbs. Got some good gains.
There are alternative meals listed. Basically, you should eat one of each of these a day. 8 meals total. If this isn't an option, you can eat half the amount of meals with twice the amount of food. I have started subsituting certain things as my knowledge has developed, but I'm posting this for a friend that weighs a little less than I did then. I formulated these meals and calculated all the macronutrients myself, there may be some innacuracies. My apologies for that in advance. I hope this comes in handy.
Note: The meals aren't fancy or amazingly tasty, but they get the job done.

Breakfast.
Brunch
Workout Boost
Workout Recovery
Post workout meal
Afternoon Snack
Dinner
Night Surplus


Breakfast:
1 x Pack of Shredded Wheat
300ml / Milk
1 x Tangerine
14g Mixed Nuts
200g Egg Whites

Protein: 39.32g
Carbs: 50.96g
Fat: 9.4g

Brunch:
40g Porridge
200ml Nonfat Yoghurt
100g Egg Whites
14g Mixed Nuts

Protein: 26.4g
Carbs: 33.1g
Fat: 11.5g

Workout Boost A:
1 x Apple
1 x Tangerine
1 x Scoop Preworkout
5g Dextrose

Carbs: 41.1g

Workout Boost B:
140g Sweet corn
1 x Grapefruit
1 x Preworkout

Carbs: 55.5g

Workout Boost C:
1 x Apple
1 x Banana
1 x Scoop Preworkout

Carbs: 51g


Workout Recovery:
5g Creatine
2 x Scoop BCAA
30g Waxy maize
-30 minutes later-
30g Whey

Protein: 29g
Carbs: 31g
Fat: 0g

Post-workout Meal A:

60g Wholegrain Pasta
100g Chicken Breast
7g Mixed Nuts
6g Soy Protein

Protein: 39.72g
Carbs: 39.6g
Fat: 10g

Post-workout Meal B (Run):

50g Wholegrain Rice
130g Tuna
14g Mixed Nuts
100g Egg Whites

Protein: 37.3g
Carbs: 40.7g
Fat: 10.1g

Post Workout Meal C:

50g Wholegrain Rice
100g Salmon Filet
200g Egg Whites

Protein: 45.6g
Carbs: 37.5g
Fat: 13.5g

Post Workout Meal D:

1 x Banana
400ml Yoghurt
25g Soy Protein
14g Nuts

Protein: 43.49g
Carbs: 46.15
Fat: 8.39

Afternoon Snack:
1 x Scoop BCAA powder
125g Kidney Beans
100g Spinach
10 Sugar Snaps
130g Tuna
14g Nuts

Protein: 33.25g
Carbs: 17.2g
Fat: 8g

Dinner A:
100g Raw Broccoli
200g Spinach
10 Sugar Snaps
110g Beef
125g Kidney Beans
200ml Milk

Protein: 45.25g
Carbs: 30.9g
Fat: 7.55g

Dinner B (Run):
125g Kidney Beans
200g Spinach
10 Sugar Snaps
110g Veal
100ml Milk

Protein: 43.45g
Carbs: 19.95g
Fat: 9.25g

Dinner C:
130g Tuna
100g Egg whites
40g Oatmeal
14g Nuts

Protein: 49.15g
Carbs: 27.2g
Fat: 8g

Dinner D (Run):
100g Salmon Filet
200g Spinach
200ml Milk
100g Egg Whites
100g Sugar Snaps

Protein: 45.6g
Carbs: 20.2g
Fat: 12g

Dinner E:
125g Kidney Beans
200g Spinach
10 Sugar Snaps
100g Chicken
100ml Milk

Protein: 45.45g
Carbs: 19.95g
Fat: 10.45g

Night Surplus:

Dinners A - E

The reason some of them say "run" next to them is because on a day where I don't lift weights I do a 3 mile run. My nutritional needs are slightly different on these days, but you don't have to take this into account. You can treat it as a normal meal. I put a lot of research into formulating this meal plan. Constructive criticism is always welcome.

 

[Jacked.N.Tan]

lold at "brunch" but why not call them meals #1-7? your "boost" is not a meal(no protein). it would be easier to read also if u posted your macros and not your weekly meal menu

 

[EddyRay]

Thanks for your response.

The reason I called them as such is because I wanted to be clear as to what time of day each should be ingested. The "boost" indeed is not a meal as such, but to my mind is a vital part of my daily nutrition. To have left it out would have resulted in it lacking an integral part. The macronutrients are listed for each meal, did you mean overall daily macronutrient intake?

 

[Jacked.N.Tan]

yeah daily macro intake

 

[Ession]

lol @ boost.

 

[EddyRay]

Haha, I'm glad that it amused you... I wasn't sure what else to call it. Thanks for your productive feedback. :laugh: