Today I’m going to show you what I eat daily on my lean bulk diet.

People ask me all the time, “what do I eat”, I’m going to make this simple and break it down meal by meal.

Meal 1 - Breakfast

  • 7 egg whites, 1 whole egg, 4 packets of quaker grits  
  • Macros: 579 calories, 39 grams of protein, 7 grams fat, 90 grams of carbohydrates  

Sadik: "Breakfast is the most important meal of the day so it’s very important that I load up on carbohydrates and protein first thing in the morning."

Meal 2 - Mid-Morning Snack

  • 6.5 chicken breast and 8 oz of Jasmin rice  
  • Macros: 476 calories, 58 grams of protein, 8 grams fat, 43 grams of carbohydrates

Sadik: "We can’t forget about chicken and rice, it’s a staple of most bodybuilding diets. While we’re talking about rice, there’s the age-old discussion brown rice vs white rice, in small quantities like this, the difference isn’t going to be drastic, so you’re going to eat the rice that digests and tastes best for you."

Meal 3 - Pre-Workout Meal

  • 1 box of Pasta Roni and 6.5 oz chicken breast
  • Macros: 719 calories, 59 g protein, 11 g fat, 96 g carbohydrates
Sadik: "One of my favorite meals of the day. And luckily, I’m on a lean bulk, so I can incorporate lots of fun pre-workout meals such as this one."


 

Meal 4 - Post-Workout Snack  

  • 1 ½ scoops of XTEND Pro and 1 bagel  
  • Macros: 465 calories, 49 grams of protein, 3 grams of fat, 61 grams of carbohydrates  
Sadik: "My post workout meal and it’s the easiest meals to prepare. I have a scoop and a half of XTEND Pro and 1 bagel, the fast-acting carbohydrates help shuttle the protein into my muscle."

Meal 5 - Evening Dinner

  • 8 oz flank steak and 10 oz white potato  
  • Macros: 439 calories, 7 grams of protein, 19 grams of fat, 60 grams of carbohydrates
Sadik: "A staple in my diet. This meal has tons of carbohydrates, tons of healthy fats, and creatine, which helps keep my muscles full."

Meal 6 - Evening Snack

  • 7 egg whites, 2 whole eggs, and 2/3 cups of old-fashioned oatmeal  
  • Macros: 496 calories, 46 grams of protein, 15 grams of fat, 44 grams of carbohydrates
Sadik: "Last and certainly not least. What I love about this meal is that I increase the fats to slowly release the protein throughout the night while I’m sleeping."

People ask me all the time, “Sadik, what do you eat?” And now you know. So, if you’re trying to lean bulk, you should check out some of my favorites.