3200 Calorie Meal Plan

Our 3200 calorie meal plan is designed for those that want to gain muscle mass but not gain excess body fat. This could almost be considered a bulking diet as it’s catered to the male bodybuilder.

This type of nutrition guide is proof that you can gain muscle while eating healthy and staying lean.


CLICK HERE for a ‘Clean Gains’ Nutrition Plan


6 Power Packed Meals

Meal 1:

3 whole eggs

3 egg whites

2 servings of oatmeal

1 cup of blueberries

Meal 2:

1.5 scoops of whey protein

1 serving of all natural peanut butter

1 banana

1 cup of almond milk

Meal 3:

8-10 ounces of lean beef or turkey

1 serving of whole wheat pasta

1 cup of fruit

Meal 4:

6-8 ounces of turkey breast

2 slices of Ezekiel bread

1 serving of greek yogurt

Meal 5:

8-10 ounces of chicken

1 serving of brown rice

1 sweet potatoes

1 serving of green vegetables

Meal 6:

2 scoops of whey protein

1 serving of all natural peanut butter

1 serving of almond milk

** 1 dessert can be in place of a side-item, preferably not with meals 5 & 6 though


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Clean Bulk Meal Plan for Gaining Lean Muscle

This meal plan is approximately 3200 calories for the day. One thing you have to realize about high calorie meal plans is the only way to not gain fat is to eat clean. If you have a higher metabolism you can probably afford to be a bit more lenient on your diet. If you tend to carry fat easily, then you’ll have to watch what you eat carefully on our 3200 calorie meal plan.

You’ll notice we’re throwing a couple of protein shakes in this nutrition guide to get the calories desired. There are some that believe whole foods are better than protein shakes but we feel a mixture is better than both on their own. Most of work and don’t have the luxury of cooking 6 whole food meals per day. Protein shakes are a convenient way to get healthy calories. There’s a nice mix of both in our 3200 calorie meal plan.

Since this diet is catered to gaining muscle mass you definitely need to be on a strict weight training program. You should be lifting heavier weights and your reps should be in the 8-12 rep range. Stick to the basic compound exercises in the beginning of your workouts. Also, don’t neglect cardio. You need 3-4 30 minute cardio sessions per week while you’re on our 3200 calorie meal plan.

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