~2,500 kcal/day — Clean surplus for lean growth
✅ Protein 188g • Carbs 313g • Fat 69g
📏 ADAPTS TO YOUR WEIGHT:
Under 70kg → 2,250 kcal
70–89kg → 2,500 kcal (Base)
90–109kg → 2,700 kcal
110–129kg → 2,875 kcal
130–149kg → 3,050 kcal
150kg+ → 3,250 kcal
Find your weight → Multiply meals → Done!
✅ INSIDE YOUR PDF:
• 7-Day Plan — every meal weighed in grams
• Full macros per meal & daily totals
• Portion Scaling Chart
• Core Recipes + Shopping List
• Prep Schedule + 5-Day Workout Plan
💡 Real food • No junk supplements • Cook once, eat twice
📥 Instant PDF download — printable & mobile-friendly
⭐ Perfect for: Lean muscle gain • ALL body weights • Beginners & lifters