Lean Bulk Day

Spread across breakfast, a mid-day meal, and dinner, these five foods collectively deliver around 80g of protein and a calorie total in the 1,800–2,000 kcal range — enough of a surplus for lean mass accrual without aggressive fat gain. Oats and banana provide the carbohydrate base for morning training, while chicken keeps the evening protein bolus high and fat intake controlled. Almonds bridge the gap with calorie-dense healthy fats when appetite is low.