Breakfast – shake Gym days – eggs & rice after gym Lunch – rice, beef, veggies Snack – yogurt, fruits, protein powder Dinner – beef or chicken wrap & shake
by Badger8Mushroom2
6 Comments
bu11dogsc420
wow, you are seriouws about it
ashtree35
Please post all of your recipes / lists of ingredients!
We recently added a rule (#6) requiring either a recipe or list of ingredients, since it is so often requested. If you wouldn’t mind adding that we’d appreciate it!
Badger8Mushroom2
My Full Recomp Meal Plan (~2 700 kcal)
Macros: ~230 P / 285 C / 70 F
—
🕔 Meal 1 – Pre-Workout Fuel (5:15 AM)
2 scoops whey (60 g)
1 banana (100 g)
Frozen raspberries (50 g)
Pinch of salt
Monster Zero (10 kcal) ➡ 310 kcal | 50 P | 33 C | 2 F Fast amino acids + simple carbs + electrolytes to prime early-morning training.
—
🍳 Meal 2 – Post-Workout / Breakfast (7 AM)
3 whole eggs (165 g)
Egg whites (200 g)
Cooked white rice (150 g)
Spinach (~40 g) ➡ 550 kcal | 55 P | 55 C | 12 F High leucine dose, refills glycogen, stabilizes energy after lifting.
—
🍖 Meal 3 – Lunch (11:45 AM)
Lean ground beef 90 % (180 g cooked ≈ 240 g raw)
Cooked white rice (200 g)
Mixed vegetables (150 g)
Olive oil or sauce (10 g fat) ➡ 800 kcal | 55 P | 85 C | 20 F Main anabolic anchor — dense calories, iron, zinc, creatine.
—
🍦 Meal 4 – Bridge Snack (3:30 PM)
Greek yogurt (200 g, 0–2 %)
Frozen berries (75 g)
Whey protein (30 g = 1 scoop) ➡ 330 kcal | 40 P | 30 C | 6 F Maintains MPS between lunch & dinner; doubles as “protein ice cream.”
—
🌯 Meal 5 – Dinner (6:30 PM)
Kirkland roast beef (120 g cooked)
POM tortilla (61 g)
Light Swiss cheese (25 g = 1 slice)
Baja Chipotle sauce (15 mL = 1 tbsp)
Baby spinach (20 g) ➡ 520 kcal | 41 P | 32 C | 21 F Balanced evening wrap — satisfying but digestion-friendly before bed.
—
🥤 Meal 6 – Evening Shake (7 PM / with wrap)
2 scoops whey (60 g)
1 banana (100 g)
Frozen raspberries (50 g)
Water / ice blend ➡ 325 kcal | 51 P | 33 C | 2 F Extends amino availability overnight; smooth, low-fat finish.
—
🔚 Daily Totals
≈ 2 735 kcal | 232 P | 288 C | 63–70 F
—
🧩 Quick Notes
All weights = cooked (except raw fruit/veg).
Rice = plain cooked jasmine or basmati.
Beef yield ≈ 75 % (180 g cooked ≈ 240 g raw).
Hydration: ≥ 3 L water + electrolytes daily.
Rest-day tweak: cut 50 g rice at breakfast or lunch (–180 kcal).
flowerchild4940
Beautiful 😍 good luck on ur bulk
Fuzzy_Welcome8348
Hell yeah man!! Nice work
zimneyesolntsee
😭 one day I aspire to be as precise as this!! How did you learn about the amino acids, glycogen, and other details like that? I feel like I’d need to be a nutritionist to be as structured as you two! And I mean that as a compliment – this is all very impressive
6 Comments
wow, you are seriouws about it
Please post all of your recipes / lists of ingredients!
We recently added a rule (#6) requiring either a recipe or list of ingredients, since it is so often requested. If you wouldn’t mind adding that we’d appreciate it!
My Full Recomp Meal Plan (~2 700 kcal)
Macros: ~230 P / 285 C / 70 F
—
🕔 Meal 1 – Pre-Workout Fuel (5:15 AM)
2 scoops whey (60 g)
1 banana (100 g)
Frozen raspberries (50 g)
Pinch of salt
Monster Zero (10 kcal)
➡ 310 kcal | 50 P | 33 C | 2 F
Fast amino acids + simple carbs + electrolytes to prime early-morning training.
—
🍳 Meal 2 – Post-Workout / Breakfast (7 AM)
3 whole eggs (165 g)
Egg whites (200 g)
Cooked white rice (150 g)
Spinach (~40 g)
➡ 550 kcal | 55 P | 55 C | 12 F
High leucine dose, refills glycogen, stabilizes energy after lifting.
—
🍖 Meal 3 – Lunch (11:45 AM)
Lean ground beef 90 % (180 g cooked ≈ 240 g raw)
Cooked white rice (200 g)
Mixed vegetables (150 g)
Olive oil or sauce (10 g fat)
➡ 800 kcal | 55 P | 85 C | 20 F
Main anabolic anchor — dense calories, iron, zinc, creatine.
—
🍦 Meal 4 – Bridge Snack (3:30 PM)
Greek yogurt (200 g, 0–2 %)
Frozen berries (75 g)
Whey protein (30 g = 1 scoop)
➡ 330 kcal | 40 P | 30 C | 6 F
Maintains MPS between lunch & dinner; doubles as “protein ice cream.”
—
🌯 Meal 5 – Dinner (6:30 PM)
Kirkland roast beef (120 g cooked)
POM tortilla (61 g)
Light Swiss cheese (25 g = 1 slice)
Baja Chipotle sauce (15 mL = 1 tbsp)
Baby spinach (20 g)
➡ 520 kcal | 41 P | 32 C | 21 F
Balanced evening wrap — satisfying but digestion-friendly before bed.
—
🥤 Meal 6 – Evening Shake (7 PM / with wrap)
2 scoops whey (60 g)
1 banana (100 g)
Frozen raspberries (50 g)
Water / ice blend
➡ 325 kcal | 51 P | 33 C | 2 F
Extends amino availability overnight; smooth, low-fat finish.
—
🔚 Daily Totals
≈ 2 735 kcal | 232 P | 288 C | 63–70 F
—
🧩 Quick Notes
All weights = cooked (except raw fruit/veg).
Rice = plain cooked jasmine or basmati.
Beef yield ≈ 75 % (180 g cooked ≈ 240 g raw).
Hydration: ≥ 3 L water + electrolytes daily.
Rest-day tweak: cut 50 g rice at breakfast or lunch (–180 kcal).
Beautiful 😍 good luck on ur bulk
Hell yeah man!! Nice work
😭 one day I aspire to be as precise as this!! How did you learn about the amino acids, glycogen, and other details like that? I feel like I’d need to be a nutritionist to be as structured as you two! And I mean that as a compliment – this is all very impressive