Custom Lean Bulk Meal Plan

A Roadmap to Stay Lean While You Gain Muscle

Macro Meal Plan

You want to bulk up, right? That means it’s time to hit the weights and pack on pounds.

But how do you make sure those pounds are muscle, not fat? That’s where lean bulking can help.

And I’m going to show you how to lean bulk to stay lean while you gain muscle. With this approach to nutrition and training, you’ll come out of this bulking season in the best shape of your life.

The information below is the step-by-step manual for transforming your body. Including a personalized lean bulk meal plan that makes it easy to reach your fitness goals.

Benefits Of Lean Bulking

  • Build muscle with personalized calorie and macro targets

  • Prevent fat gain using simple carb cycling

  • Make better food choices with a simple mobile-friendly grocery list

  • Easily plan your daily meals around your busy schedule

  • Simplify meal prep with 50+ fast recipes that fit your macros

What Is a Lean Bulk Meal Plan?

A lean bulk meal plan is a diet and workout program where you prioritize muscle gain while minimizing fat gain. The idea is to add muscle while gaining as little fat as possible.

With this strategy, you look better while bulking and it’s easier to get really lean when you decide to cut.

Why Should You Lean Bulk?

First, it helps to understand why people bulk and cut in the first place. It’s all about making the most progress in the least amount of time.

For example, traditional bulking maximizes muscle gain with the understanding that some fat gain is going to happen. And it can take a long time to burn off that excess fat when you’re done bulking.

Whereas aggressive cutting maximizes fat loss at the expense of losing muscle. When a cut goes on for months, that can result in a significant loss of hard-earned muscle.

Why Lean Bulk

On the other hand, lean bulking is a less aggressive approach where you gain muscle at a slower rate than a full-blown bulk. Yet you prevent the accumulation of body fat. In some cases, you can even lose some fat.

As a result, your body stays leaner year-round. This way, you can get shredded faster when you decide to cut. And the less time you spend cutting, the more muscle you’ll maintain.

Essentially, lean bulking is a way to transform your body without the dramatic seasonal swings of fat gain and muscle loss.

Lean Bulk Meal Plan Basics

Now that you know why you might want to lean bulk let’s get into how to do it. This section explains a four-pronged nutrition strategy that helps you stay lean as you bulk up.

1. Proper Calorie Surplus

First and foremost, you must be in a calorie surplus during your lean bulk. Meaning you’re eating more calories than you burn. This is the best way to get your body into a building mode.

However, you don’t want this calorie surplus to be too large, or you’ll start gaining fat. So to find your calorie surplus, you first need to know how many calories you burn. Also called TDEE (total daily energy expenditure).

The key to lean bulking is eating 5-15% more calories than you burn. This is enough calories to gain muscle, but not so much that you gain excess fat.

Lean Bulk Meal Plan Calorie Surplus

2. Clean Bulk Food Choices

The second thing that makes a lean bulk effective is food choices. And the best way to ensure you gain muscle instead of fat is by choosing healthy whole foods whenever possible. This clean eating approach is also known as clean bulking.

In contrast, you may have heard of something called a dirty bulk, where you get to eat junk food. And you might even see fitness athletes posting about it. However, dirty bulking is the exception rather than the rule.

3. High Protein, Moderate Carbs

Carbs tend to get a bad rap when it comes to staying lean. And perhaps rightly so. Too many carbs combined with a large calorie surplus is a recipe for fat gain.

On the other hand, too few calories and carbs mean you won’t gain much (if any) muscle. So once again, a lean bulk is about finding that middle ground.

In addition, you’ll want to adjust your carb intake to your activity level. The more active you are, the more carbs you can have, and vice versa.

Adjusting your carb intake in this way is called carb cycling. And it’s one of the most effective nutrition tools for staying lean while you bulk.

Lean Bulk Meal Plan Carb Cycling

Finally, protein should remain relatively high to ensure you build muscle. And healthy dietary fat makes up the balance of calories.

4. Lean Bulk Meal Timing

The final piece of the nutrition puzzle is when you eat your meals. And what you eat for those meals. The reason is that eating (especially carbs) promotes anabolism. While fasting or eating low carbs is more catabolic.

With this in mind, we can use strategic meal timing to strike the perfect balance of anabolic and catabolic simply by eating certain foods at specific times.

As an example, let’s say you work out in the evening. In this case, you might eat fewer carbs and calories in the morning. Then you’d get most of your carbs and calories later in the day.

By structuring your meals in this way, your metabolism swings in a smooth arc between catabolic and anabolic. In addition, it helps to regulate your insulin sensitivity and improve your metabolic flexibility.

Lean Bulk Meal Plan Nutrient Timing

Weekly Lean Bulk Meal Plan Examples

At this point, it’s easiest to jump into some examples showing you lean bulk meal plans for some real-life situations.

3 Day Lean Bulk Meal Plan

For our first example, let’s say Steve works out Monday, Wednesday, and Friday. That means his rest days are Tuesday, Thursday, Saturday, and Sunday.

In that case, his weekly lean bulk meal plan would look like this:

Weekly Lean Bulk Meal Plan 3 Day

In the chart above, the color-coding represents the number of calories and carbs. The darker the shade of green, the higher the calories and carbs.

Remember, you get more carbs on days you workout compared to days you rest.

5 Day Lean Bulk Meal Plan

In this next example, let’s say Sarah works out Monday through Friday and takes the weekends off. Her weekly lean bulk meal plan would be as follows:

Weekly Lean Bulk Meal Plan Example

Of course, your actual schedule could differ depending on how many days per week you choose to exercise and what days you work out. But the examples above should give you a good idea of the overall concept.

Daily Lean Bulk Meal Plan Schedule

Another aspect of a lean bulk meal plan is what (and when) you eat to hit your daily macros. So I will show you a typical low carb rest day and medium carb workout day.

Low Carb Rest Day

First, let’s look at a low-carb day. Low days are when you don’t do any intense exercise like weightlifting. However, low-intensity activities like yoga or light cardio are fine.

You need very few carbs since you aren’t burning as much energy. As you can see below, each meal consists of protein and fat with low carbs.

I’ve also included three example recipe options for each meal to give an idea of what kinds of foods you could eat. And with the meal plans I provide, you get six recipe options that fit your macros.

Daily Lean Bulk Meal Plan Low Day

Medium Carb Workout Day

Next, let’s go through a medium day. Or a typical workout day where you do resistance training or moderate to high-intensity exercise.

You should get most of your carbs and calories on workout days around the time you exercise. Again, you’re giving your body energy when it needs it.

In the example below, Sarah works out in the morning. And most of her daily carbs and calories are in the meals she has within a few hours after exercising.

Daily Lean Bulk Meal Plan Medium Day

In this meal plan, “Lunch 1” and “Lunch 2” represent two mid-day meals with the same calories and macros. You could combine these into one large meal or have them a couple of hours apart, depending on your appetite and schedule.

With these samples, you should know how to eat each day. But your body and situation are probably different than the examples.

So your lean bulk meal plan depends on your body type, activity level, and goals. That’s where I can help!

Create Your Own Lean Bulk Meal Plan

Fill out the simple questionnaire below, and you can purchase your custom lean bulk meal plan starting at just $7.99 per month. You’ll get personalized calories, macros, and a meal schedule to help you reach your fitness goals.

lean bulk meal plan generator

Actual Lean Bulk Meal Plan Results

If you’re not ready to pull the trigger on a paid plan just yet, I understand! Because you’re right about being cautious with all the misinformation out there.

But results speak louder than words. So let me show you a real-world outcome of using the lean bulk meal plan system.

Below is my progress of gaining 20 pounds with minimal fat gain. You can see I was able to maintain 6-pack abs while gaining a significant amount of lean mass.

And you can get results similar to these when you try the lean bulk meal plan.

 
 
 
 
 
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A post shared by Fitness Coach Jeremy Fox (@jeremyfoxfitness)

Finally, I should point out that these meal plans are not just for men. And the lean bulking principles work whether you’re a 20-something bodybuilder or a 40-plus soccer mom.

In fact, most of my clients are women! And they have gotten results as good as the men (if not better).

Here is what some of my female clients are saying:

The carb cycling seems to be working quite well. I am new to the plan but I am noticing I definitely feel better and I look forward to seeing more results. The Elite Plan has been great since the work is done for you. This is really key to my success. Thank you, Jeremy!

Sheryl Crotta

This plan is exactly what I have been looking for. It provides me with meal options and workouts for the day and it takes away the hassle of having to keep up with tracking my calories since it does it for me. I love it and has kept me accountable.

Tammy Henderson

The meal plan is super easy to follow!

Tracy Roe
More Testimonials

About Me

Of course, I don’t expect you to follow my plan without knowing who I am. My name is Jeremy Fox. I’m an engineer, CPT, fitness competitor, and the founder of Nutritioneering.

Click below to learn more about my background and personal fitness journey.

Jeremy Fox
More About Jeremy

Choose Your Plan

If you’re ready to embark on your fitness journey and transform your body, you can start right now! Below is what you get when purchasing a Basic, Premium, or Elite meal plan.

basic meal plan

$7.99

per month


Macros for every meal - requires some counting.

Goal-specific nutrition plan

 Macro targets for every meal

Mobile-friendly grocery list

 Access to private Facebook group

No Menu Options 

No Recipes

No Workouts

premium meal plan

$13.99

per month


Everything in Basic, plus custom recipes - no counting required!

Goal-specific nutrition plan

✔ Macro targets for every meal

Mobile-friendly grocery list

✔ Access to private Facebook group

6 menu options for each meal

50+ recipes that fit your macros

No Workouts

Popular

elite meal plan + workouts

$19.99

per month


Everything in Premium, plus a custom workout plan.

Goal-specific nutrition plan

✔ Macro targets for every meal

Mobile-friendly grocery list

✔ Access to private Facebook group

6 menu options for each meal

50+ recipes that fit your macros

✔ Customized weight lifting & cardio workouts

Best Value

Start Your Lean Bulk Meal Plan

Customize Your Plan