Heavyweight Rower Bulk
Log these numbers in NYUS. NYUS builds a workout plan and an Indian-food diet plan from your goal, body, schedule and food preferences.
Try NYUS free on Android🎯 Build Power & Mass🍽️ Continental🥗 Non_veg🔥 4500 kcal💪 200g protein
About this meal
| Day | Meal | Dish | Portion | kcal | Macros (P/C/F) |
|---|---|---|---|---|---|
| 1 (water + lift) | Pre-AM | Banana + whey + oat milk | 1 + 30 g + 250 ml | 400 | 30/48/6 |
| 1 | Post-AM | Oats, milk, banana, eggs, almond butter | 120 g + 300 ml + 1 + 3 + 25 g | 920 | 42/96/36 |
| 1 | Pre-lift | Bagel + jam + espresso | 1 + 30 g | 380 | 12/76/3 |
| 1 | Post-lift | Whey + bagel + chocolate milk | 30 g + 1 + 350 ml | 600 | 38/96/8 |
| 1 | Dinner | Steak, mashed potato, broccoli, parm, bread | 250 g + 350 g + 200 g + 1 sl | 1080 | 64/82/42 |
| 1 | Pre-bed | Casein + walnuts + dates | 30 g + 20 g + 30 g | 360 | 28/30/12 |
| 2 (long erg) | Brk | Eggs, sourdough, avocado, fruit, OJ | 4 + 2 sl + 1/2 + 1 + 250 ml | 760 | 32/72/30 |
| 2 | Mid-AM | Smoothie: whey, banana, oats, milk, PB | 30 g + 1 + 50 g + 250 ml + 25 g | 660 | 42/72/22 |
| 2 | Pre-erg | Bagel + jam | 1 + 30 g | 380 | 12/76/3 |
| 2 | On-erg | Spo |
Why these macros matter
Hitting 200g of protein at 4500 kcal makes this an easy win for build power & mass. The hard part is doing it consistently — that's where the app earns its keep.
Hit it automatically with NYUS
NYUS plans meals like this around your calorie and protein targets, swaps any dish in three taps to fit what you actually want to eat, and keeps your day's macros on track without manual counting.