Powerlifting Off-Season Bulk 3500
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🎯 Add Strength + Mass🍽️ Asian, Continental🥗 Non_veg🔥 3500 kcal💪 190g protein
About this meal
| Day | Meal | Dish | Portion | kcal | Macros (P/C/F) |
|---|---|---|---|---|---|
| 1 (squat) | Brk | Oats, milk, banana, eggs, almond butter | 100 g + 300 ml + 1 + 3 + 25 g | 820 | 36/86/30 |
| 1 | Mid-AM | Greek yogurt + granola + berries + whey | 250 g + 60 g + 100 g + 25 g | 580 | 36/64/12 |
| 1 | Lunch | Rice bowl, chicken, edamame, slaw | 300 g + 180 g + 80 g | 760 | 48/86/16 |
| 1 | Pre-lift | Bagel + jam + espresso | 1 + 30 g | 380 | 12/76/3 |
| 1 | Post-lift | Whey + chocolate milk + bagel | 40 g + 350 ml + 1 | 580 | 42/82/8 |
| 1 | Dinner | Lean beef, mash, broccoli, parm | 200 g + 250 g + 200 g | 720 | 50/64/24 |
| 1 | Pre-bed | Casein + walnuts | 30 g + 20 g | 280 | 28/4/14 |
| 2 (bench) | Brk | Eggs, sourdough, avocado, fruit, OJ | 3 + 2 sl + 1/2 + 1 + 250 ml | 700 | 28/72/30 |
| 2 | Mid-AM | Smoothie: whey, banana, oats, milk, PB | 30 g + 1 + 50 g + 250 ml + 20 g | 620 | 38/72/20 |
| 2 | Lun |
Why these macros matter
Hitting 190g of protein at 3500 kcal makes this an easy win for add strength + 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.