Lean Bulk 12-Week Cycle
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🎯 8-12 Lb Lean Mass🥗 Non_veg🔥 2800 kcal💪 220g protein
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.