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Diet Plan

Samin KC, a 32-year-old male, requires 3,735 calories per day for bulking, with a macronutrient breakdown of 40% protein (374g), 40% fat (166g), and 20% carbs (187g). The document outlines a meal plan consisting of five main meals and an optional snack, totaling 3,729 calories with a similar macronutrient distribution. It also includes notes on adjusting portion sizes, hydration, and tracking food intake.

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Samin Kc
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8 views3 pages

Diet Plan

Samin KC, a 32-year-old male, requires 3,735 calories per day for bulking, with a macronutrient breakdown of 40% protein (374g), 40% fat (166g), and 20% carbs (187g). The document outlines a meal plan consisting of five main meals and an optional snack, totaling 3,729 calories with a similar macronutrient distribution. It also includes notes on adjusting portion sizes, hydration, and tracking food intake.

Uploaded by

Samin Kc
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Samin kc is a 32 year old male who is 174 cm tall and weighs 85 kg while doing Heavy

Exercise.
Your Maintenance Calories

3,235
calories per day

For Bulking

3,735 calories per day

Low carbs(40/40/20)

Protein 1500 kcal that is 1500/4= 374g

Fat 1500 kcal that is 1500/9=166g

Carbs 735 kcal that is 735/4=187g

### **Daily Macros**

- **Protein**: 374g (40%)

- **Fat**: 166g (40%)

- **Carbs**: 187g (20%)


### **Meal 1: High-Protein Breakfast**

- **4 large eggs** (280 kcal, 24g protein, 20g fat, 2g carbs)

- **4 slices of bacon** (160 kcal, 12g protein, 12g fat, 0g carbs)

- **1 avocado** (240 kcal, 3g protein, 22g fat, 12g carbs)

- **1 cup spinach (sautéed in 1 tbsp olive oil)** (120 kcal, 2g protein, 14g fat, 4g carbs)

**Totals**: 800 kcal, 41g protein, 68g fat, 18g carbs

### **Meal 2: Protein-Packed Snack**

- **1 scoop whey protein (mixed with water)** (120 kcal, 25g protein, 1g fat, 2g carbs)

- **1 oz almonds** (170 kcal, 6g protein, 15g fat, 6g carbs)

- **1 string cheese** (80 kcal, 7g protein, 6g fat, 0g carbs)

**Totals**: 370 kcal, 38g protein, 22g fat, 8g carbs

### **Meal 3: High-Fat Lunch**

- **8 oz grilled chicken breast** (280 kcal, 52g protein, 6g fat, 0g carbs)

- **2 tbsp olive oil (drizzled on chicken)** (240 kcal, 0g protein, 28g fat, 0g carbs)

- **1 cup roasted broccoli (with 1 tbsp butter)** (150 kcal, 3g protein, 12g fat, 8g carbs)

- **1/2 cup cooked quinoa** (111 kcal, 4g protein, 2g fat, 20g carbs)

**Totals**: 781 kcal, 59g protein, 48g fat, 28g carbs

### **Meal 4: Pre/Post-Workout Snack**

- **1 scoop whey protein (mixed with water)** (120 kcal, 25g protein, 1g fat, 2g carbs)

- **2 tbsp peanut butter** (190 kcal, 8g protein, 16g fat, 6g carbs)

- **1 small apple** (95 kcal, 0g protein, 0g fat, 25g carbs)

**Totals**: 405 kcal, 33g protein, 17g fat, 33g carbs


### **Meal 5: High-Protein Dinner**

- **8 oz grilled salmon** (468 kcal, 50g protein, 28g fat, 0g carbs)

- **1 cup asparagus (roasted with 1 tbsp olive oil)** (120 kcal, 3g protein, 14g fat, 6g carbs)

- **1/2 cup mashed cauliflower (with 1 tbsp butter)** (100 kcal, 2g protein, 8g fat, 6g carbs)

**Totals**: 688 kcal, 55g protein, 50g fat, 12g carbs

### **Optional Evening Snack (if needed)**

- **1/2 cup full-fat Greek yogurt** (100 kcal, 10g protein, 5g fat, 4g carbs)

- **1 oz walnuts** (185 kcal, 4g protein, 18g fat, 4g carbs)

**Totals**: 285 kcal, 14g protein, 23g fat, 8g carbs

### **Daily Totals**

- **Calories**: 3,729 kcal

- **Protein**: 240g (40%)

- **Fat**: 166g (40%)

- **Carbs**: 187g (20%)

### **Notes**

1. Adjust portion sizes based on your specific calorie needs.

2. Drink plenty of water throughout the day.

3. Use spices, herbs, and low-carb condiments (e.g., mustard, hot sauce) for flavor.

4. Track your intake using a food tracking app to ensure accuracy.

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