Lean Bulk 12-Week Cycle
About this meal
Meal | Food | Portion | kcal | P | C | F Breakfast | Oats + whey + banana + PB | 90g/40g/1/20g | 700 | 45 | 90 | 22 Snack | Greek yogurt + berries + granola | 200g/100g/40g | 380 | 24 | 50 | 6 Lunch | Chicken + rice + olive oil + veg | 200g/220g/12g/200g | 750 | 60 | 90 | 22 Pre-WO | Rice cake + jam + whey | 3/30g/30g | 360 | 27 | 60 | 2 Dinner | Salmon + sweet potato + avocado + spinach | 200g/250g/50g/100g | 660 | 50 | 65 | 24
Why these macros matter
Hitting 220g of protein at 2800 kcal makes this an easy win for 8-12 lb lean 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.