Adolescent
Lean Bulk Protocol
Whole food matrix engineered for muscle protein synthesis. Under 7 minutes active prep per meal.
Normal Day
2,442 kcal
Daily Protein
159g
Active Prep
< 7 mins
Target
150 lbs (+27)
Protocol Logic
The Stepping Method
Start at 2,500 kcal baseline. If weight gain stalls for >10 days, implement Step 2 (Add Morning Snack). If stalls again, Step 3 (3,000+ kcal).
The Leucine Threshold
Every meal contains ~2.5g of Leucine (from dairy, eggs, or meat) to trigger mTOR and muscle protein synthesis.
Passive Cooking
Assembly over cooking. Microwave steaming, passive rehydration of couscous, and blender-based caloric loading.
Nutritional Analysis
Based on strict nutritional analysis using USDA FoodData Central data
Normal Days
Sun, Tue, Wed, Fri, Sat
9.5/10
Excellent
The macro split is ideal for a "lean bulk" — surplus is moderate, protein is high. Calcium is patched with almond milk.
Fasting Days
Mon & Thu
9.2/10
Very Strong
With the buffer meal, you hit ~2,135 kcal (near maintenance). Perfect for non-lifting days — prevents fat gain while preserving muscle.
Normal Day Breakdown (USDA Data)
| Meal | Calories | Protein | Carbs | Fat | Calcium |
|---|---|---|---|---|---|
| Pre-Workout (Dates, Egg, Bread) | 305 | 11g | 50g | 7g | 60mg |
| Breakfast (Oats, Banana, Seeds, Yogurt, Honey) | 690 | 36g | 100g | 17g | 250mg |
| Almond Milk (240ml, Fortified) | 30 | 1g | 1g | 2.5g | 450mg |
| Lunch (Tuna, Couscous, Spinach, Oil) | 525 | 39g | 55g | 15g | 100mg |
| Dinner (Chicken, Sweet Potato, Peas, Butter) | 662 | 47g | 82g | 16g | 90mg |
| Bedtime (Cottage Cheese, Pineapple) | 230 | 25g | 23g | 5g | 150mg |
| DAILY TOTAL | ~2,442 | 159g | 311g | 62.5g | ~1,100mg |
Fasting Day Breakdown (USDA Data)
| Meal | Calories | Protein | Carbs | Fat | Calcium |
|---|---|---|---|---|---|
| Suhoor (Milk, Oats, PB, Banana, Yogurt, Egg) | 880 | 48g | 105g | 32g | 650mg |
| Iftar (Dates, Lentil Soup) | 350 | 14g | 68g | 1g | 40mg |
| Dinner (Beef, Rice, Avocado, Broccoli) | 780 | 42g | 45g | 40g | 60mg |
| Buffer (Cottage Cheese, Fruit) | 125 | 13g | 15g | 3g | 80mg |
| DAILY TOTAL | ~2,135 | 117g | 233g | 76g | ~830mg |
159g
Daily Protein
~2.8g per kg body weight
+240
Caloric Surplus
Textbook lean bulk
1,100mg
Calcium (Normal)
Patched with almond milk
5/2
Bulk/Maintain Cycle
Keeps body fat low
Important Notes (The Final 2%)
Mercury (Tuna)
Buy "Chunk Light" (Skipjack) tuna only. Avoid "Solid White" (Albacore) which has 3x the mercury.
Pre-Workout Fat
If the egg causes nausea before gym, move it to breakfast and stick to dates + bread pre-workout.
Vitamin D
Even with fortified milk, consider a D3 supplement or daily sun exposure for testosterone support.
Meal Protocol
Breakfast: "The Anabolic Start"
07:00 AMIngredients (per serving)
Physiological Logic
Oats provide sustained beta-glucan fiber. Greek Yogurt provides the Leucine Trigger to break the overnight fast. Pumpkin seeds ensure adequate Zinc and Magnesium for testosterone production.
Lunch: "The Nutrient Density Bowl"
12:30 PMIngredients (per serving)
Physiological Logic
Uses "Volumization" (Spinach) for satiety and micronutrients. Lemon Juice (Vitamin C) increases iron absorption from spinach by up to 4x. Passive rehydration: pour boiling water over couscous, cover 5 mins.
Pre-Training: "Glycogen Primer"
04:30 PMIngredients (per serving)
Physiological Logic
Dates provide rapid glucose for immediate glycogen availability before lifting. Egg provides Choline and amino acids in the bloodstream during the workout.
Dinner: "Chicken & Sweet Potato Mash"
07:30 PMIngredients (per serving)
Physiological Logic
Post-workout recovery. Sweet potato aids intracellular hydration (Potassium/Vit A). Peas add plant-based leucine and fiber. Micro-steam: pierce sweet potato, microwave 6-8 mins.
Bedtime: "Casein Drip"
10:00 PMIngredients (per serving)
Physiological Logic
Cottage cheese is rich in Casein, which coagulates in the stomach for slow-release amino acids during sleep (anti-catabolic). Pineapple contains Bromelain to assist protein digestion.
Shopping List
Complete weekly supplies for 5 normal days + 2 fasting days
Standard Days (5 days)
Breakfast Supplies
- Rolled Oats400g
- Almond Milk1,200ml
- Bananas600g (~5-6 medium)
- Pumpkin Seeds (Raw)140g
- Non-Fat Greek Yogurt1,135g (~2.5 lbs)
- Honey105g
Lunch Supplies
- Canned Tuna (5oz cans)5 cans (565g drained)
- Couscous (Dry)350g
- Fresh Spinach300g
- Olive Oil70g (~5 tbsp)
- Lemons2-3 whole
Pre-Training Supplies
- Medjool Dates (Pitted)240g
- Eggs (Large)5
- Whole Wheat Bread5 slices (~200g)
Dinner Supplies
- Chicken Breast (Raw)850g
- Sweet Potato (Raw)1,500g (~1.5 kg)
- Frozen Peas650g
- Butter70g
Bedtime Supplies
- Cottage Cheese (2%)1,125g (~2.5 lbs)
- Pineapple Chunks500g
Fasting Days (2 days)
Suhoor Supplies
- Whole Milk720ml
- Rolled Oats (Dry)120g
- Peanut Butter64g
- Bananas240g (~2 medium)
- Greek Yogurt454g
- Eggs (Large)2
Iftar Supplies
- Medjool Dates (Pitted)144g
- Lentil Soup500g (~1 large can)
Dinner Supplies
- Lean Ground Beef (90/10, Raw)340g
- White Rice (Dry)180g
- Avocado150g (~1 large)
- Broccoli180g
Optional Late Night
- Cottage Cheese (2%)226g
- Fruit of Choice100g
Sunday Ritual: The 45-Min Batch
-
1
Carbs
Cook 5 cups of Couscous or Rice. Store in large container.
-
2
Eggs
Hard boil 10-12 eggs. Peel and store.
-
3
Protein
Buy 2 Rotisserie Chickens. Shred meat immediately.
-
4
Veg
Buy frozen peas/broccoli and fresh spinach.
Decision Matrix (Troubleshooting)
Gaining 0.5 - 1.0 lb/week
Maintain current calories (Perfect).
No weight gain for 14 days
Step 2: Add "Morning Snack" (Almonds + Apple + 2 Eggs).
Gaining > 1.5 lbs/week
Reduce: Cut dinner carbs by 50%.
Bloating/Gas
Enzymes: Ensure Pineapple is eaten daily. Walk 10 mins post-dinner.