Lean Bulk Diet Plans – Weight Wise (in kg)
Lean bulking focuses on gaining muscle mass while minimizing fat gain. It involves a controlled calorie surplus (~200–500 kcal/day over maintenance) with high protein intake, strength training, and enough rest.
⚖️ For 55–65 kg Body Weight
Target Calories: ~2,200–2,500 kcal/day
Protein: 110–130g
Carbs: 270–300g
Fats: 60–70g
Sample Meal Plan:
| Meal | Food Items | Protein | Carbs | Fats | Calories |
|---|---|---|---|---|---|
| Breakfast | 4 boiled eggs, 2 toast, 1 banana | 25g | 35g | 15g | 450 kcal |
| Mid-Morning | 1 scoop whey + 6 almonds | 25g | 5g | 7g | 180 kcal |
| Lunch | 1.5 cup rice, 1 cup dal, 100g chicken/tofu | 35g | 60g | 10g | 550 kcal |
| Snack | 1 peanut butter sandwich | 12g | 30g | 15g | 350 kcal |
| Dinner | 2 roti, 1 cup sabzi, 100g paneer | 35g | 50g | 15g | 500 kcal |
| Pre-Bed | 1 cup milk + 1 banana | 10g | 30g | 5g | 200 kcal |
⚖️ For 65–75 kg Body Weight
Target Calories: ~2,500–2,800 kcal/day
Protein: 130–150g
Carbs: 300–350g
Fats: 70–80g
Same plan above, but increase rice, dal, paneer/chicken quantity, and include extra snacks like fruit, oats, or trail mix.
⚖️ For 76–90+ kg Body Weight
Target Calories: ~2,800–3,200 kcal/day
Protein: 150–170g
Carbs: 350–400g
Fats: 80–90g
Add-ons:
Double protein shakes
Add oats with peanut butter in the morning
Add Greek yogurt or sprouts as snacks
Useful Lean Bulking Tips
💪 High Protein Intake – 1.6–2.2g/kg body weight.
🕒 Meal Timing Matters – Pre & post-workout meals should include both protein and carbs.
📉 Track Your Progress – Use a journal or app (like MyFitnessPal).
🧂 Minimize Junk Food – Clean surplus is better: focus on whole foods.
🧘 Stay Hydrated & Sleep Well – 7–9 hours of sleep enhances recovery and growth.
🍽️ Don’t Skip Meals – Eat every 3–4 hours for sustained fuel.
🔄 Adjust Monthly – Track weight/muscle gain. If gaining too much fat, reduce surplus.
🔥 Strength Training is Essential – Progressive overload is key for gains.
🥤 Consider Supplements (optional) – Whey protein, creatine, multivitamin.
- ✅ Slight Calorie Surplus – Don’t overeat. Aim for ~300–500 kcal/day above your maintenance