How to Bulk Up - Roast Beef Sandwich

Dear M&F,
I’m 157 pounds and trying to bulk up. My macronutrients are 250 grams protein, 250 grams carbs, and 60 grams fat. What do you think?

– Serge O., via Facebook

Your macronutrients are on the right track, but with a few minor tweaks, you can balance fat loss and muscle gain. Your current plan is extremely regimented, maybe too much so, and you can afford some variety. You’re consuming around 2,540 calories per day, but your daily caloric expenditure based on your weight is 2,685 calories. That means you’re in a slight caloric deficit, so you should be consuming around 2,825 calories a day. In my revised meal plan for you, I added some roast beef at lunchtime to bump up both your fat intake and calories (you’ll get more flavor, too).

Apart from raising your calories, I’d suggest consuming more of your carbs at breakfast and immediately post workout. This will keep your glycogen stores full for training. Instead of just a protein shake after training, I’d cram some carbs in there like quinoa, whole-wheat pasta, or a sweet potato. You can also supplement with some branched chain amino acids during and after workouts, which will enhance recovery.

I see that you’re not consuming any vegetables. If you really can’t stand them, add an apple, banana, and green food supplement, which will help make up the micronutrients you’re missing and improve your digestion and immune function. I’ve included some steel-cut oatmeal in your breakfast to increase the fiber in your diet.

Serge’s Old Diet

Meal 1

  • 4 egg whites
  • 2 whole eggs
  • protein bagel (or wheat toast or wheat tortillas)

Meal 2

  • Protein bread with turkey and cheese

Meal 3

  • Chicken breast
  • Black beans
  • Rice, or wheat tortillas

Meal 4 (Pre-Workout)

  • Protein bagel
  • Protein shake

Meal 5 (Post-Workout)

  • Protein shake

Meal 6

  • Egg white omelet
  • Whole-wheat toast

Meal 7 (Before Bed)

  • Casein protein shake or 2 glasses of fat-free milk


Serge’s New Diet

How to Bulk Up - Wholewheat PastaMeal 1

  • 1/2 cup steel-cut oatmeal
  • 1 banana
  • 2 slices wheat toast with jam
  • 2 hard-boiled eggs

Meal 2

  • 1 apple
  • 2 tbsp unsweetened peanut butter

Meal 3

  • Green food supplement (fruit and vegetables in powder form with no added sugar)

Meal 4

  • 1/4 lb sliced deli turkey or 1/4 lb sliced deli roast beef

Meal 5

  • 6 oz chicken breast
  • 1 slice cheese
  • 1/2 cup black beans or brown rice

Meal 6 (Pre-Workout)

  • Protein shake (20–30g protein)
  • protein bagel

During Workout

  • 5g BCAAs

Meal 7 (Post-Workout)

  • Protein shake (20–30g)
  • 5g BCAAs
  • 1 cup whole-wheat pasta

Meal 8 (Before Bed)

  • Whey or whey/casein blend protein shake (20–30g)
  • 1 glass whole milk

New Macros:
210g protein, 280g carbs, 95g fat, 2,825 calories

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