Weekly Lean Bulking Plan for You Body Fat Percentage Estimate Based on your weight (70 kg), height (172 cm), and general fitness averages for a 33-year-old male, your body fat percentage is likely 15-18%, depending on muscle tone and distribution. Adjust this estimate with a body composition scan for accuracy. Caloric Needs Maintenance Calories (TDEE): ~2,200 kcal/day (Based on an active lifestyle with 3 workout days) Lean Bulking Calories: ~2,450–2,700 kcal/day (+250–500 kcal) Recommended Start: 2,500 kcal/day (adjust based on weekly weight trends) Macronutrient Breakdown Protein: ~2g per kg of body weight → 140g/day (560 kcal) Carbohydrates: ~4g per kg of body weight → 280g/day (1,120 kcal) Fats: ~1g per kg of body weight → 70g/day (630 kcal) Split: Protein: 23% Carbs: 45% Fats: 32% Workout Schedule (3 Days Per Week) Day 1: Upper Body - Push Focus Flat Barbell Bench Press: 4 sets × 6–8 reps Incline Dumbbell Press: 3 sets × 8–10 reps Overhead Barbell Press: 3 sets × 8–10 reps Cable Flys: 3 sets × 12–15 reps Tricep Rope Pushdowns: 3 sets × 12–15 reps Plank (core): 3 sets × 60 seconds Day 2: Lower Body - Squat Focus Barbell Back Squat: 4 sets × 6–8 reps Romanian Deadlifts (RDLs): 3 sets × 8–10 reps Leg Press: 3 sets × 10–12 reps Bulgarian Split Squats: 3 sets × 12 reps (each leg) Seated Calf Raises: 3 sets × 15–20 reps Hanging Leg Raises (core): 3 sets × 15 reps Day 3: Upper Body - Pull & Deadlift Focus Conventional Deadlift: 4 sets × 6 reps Pull-Ups or Lat Pulldown: 4 sets × 8–10 reps Barbell Row: 3 sets × 8–10 reps Dumbbell Lateral Raises: 3 sets × 12–15 reps Barbell or Dumbbell Bicep Curls: 3 sets × 12–15 reps Russian Twists (core): 3 sets × 20 reps (each side) Diet Plan Example (2,500 kcal/day) Breakfast (7:30 AM) Scrambled eggs (4 whole eggs, 100g spinach) 1 slice whole-grain bread 1 medium banana Black coffee or green tea Calories: ~450 kcal | P: 28g | C: 35g | F: 18g Lunch (12:30 PM) Grilled chicken breast (150g) Steamed jasmine rice (150g) Broccoli & carrots (100g each) sautéed in olive oil (1 tsp) Calories: ~500 kcal | P: 40g | C: 55g | F: 12g Snack (4:00 PM) Greek yogurt (200g, plain) Mixed nuts (30g) Honey (1 tsp) Calories: ~300 kcal | P: 18g | C: 15g | F: 20g Dinner (7:30 PM) Grilled salmon (150g) Sweet potato (150g) Green beans (100g) Calories: ~600 kcal | P: 40g | C: 45g | F: 20g Post-Workout Shake (immediately after exercise) Whey protein (30g) Oats (40g) blended with skim milk (250 ml) Calories: ~300 kcal | P: 30g | C: 35g | F: 5g Evening Snack (9:00 PM) Cottage cheese (150g, low-fat) Peanut butter (10g) Calories: ~200 kcal | P: 20g | C: 10g | F: 10g Recovery Protocols Sleep: Aim for 7–8 hours of quality sleep per night. Incorporate a 20–30 minute nap post-workout or mid-afternoon to reduce fatigue and optimize recovery. Stretching & Mobility Work: Spend 5–10 minutes post-workout stretching major muscle groups. Hydration: 3–4 liters of water daily. Rest Days: Focus on light activity (e.g., walking, yoga) to promote recovery without stressing muscles. Supplementation Suggestions: Creatine Monohydrate: 5g/day (helps with strength and recovery). Omega-3s: Support joint health and reduce inflammation. Multivitamin: Ensures micronutrient sufficiency. Tips for Lean Bulking Monitor progress weekly by weighing yourself and adjusting caloric intake if gaining more than 0.25–0.5 kg per week. Prioritize progressive overload in the gym (increase weights or reps gradually). Stay consistent with nutrition and avoid excessive junk food to keep fat gain minimal.