Bulking1 Week
3200 Cal Strength Bulking Plan
3200 Cal Strength Bulking Plan built around 3200 calories per day for bulking.
3200
Daily Calories
241g
Avg Protein
304g
Avg Carbs
115g
Avg Fat
Overview
This plan uses practical Thai-friendly meals that are easy to follow day to day.
Meal Schedule
Day 1 - Monday
3200 cal
🌅Breakfast
Boiled eggs with milk
736 cal • 58g protein
☀️Lunch
Thai herb grilled chicken
1024 cal • 77g protein
🌙Dinner
Spicy chicken herbal soup
960 cal • 74g protein
🍎Snacks
Plain yogurt(480 cal)
Daily Total
🔥 3200 cal💪 241g protein🥖 304g carbs🥑 115g fat
Day 2 - Tuesday
3200 cal
🌅Breakfast
Yogurt fruit bowl
736 cal • 58g protein
☀️Lunch
Shrimp broccoli stir-fry
1024 cal • 77g protein
🌙Dinner
Steamed tilapia with lime
960 cal • 74g protein
🍎Snacks
Grilled banana(480 cal)
Daily Total
🔥 3200 cal💪 241g protein🥖 304g carbs🥑 115g fat
Day 3 - Wednesday
3200 cal
🌅Breakfast
Fish rice porridge
736 cal • 58g protein
☀️Lunch
Thai ginger chicken
1024 cal • 77g protein
🌙Dinner
Spicy chicken breast salad
960 cal • 74g protein
🍎Snacks
2 boiled eggs(480 cal)
Daily Total
🔥 3200 cal💪 241g protein🥖 304g carbs🥑 115g fat
Day 4 - Thursday
3200 cal
🌅Breakfast
Steamed egg with pork
736 cal • 58g protein
☀️Lunch
Tofu mushroom stir-fry
1024 cal • 77g protein
🌙Dinner
Steamed egg with shrimp
960 cal • 74g protein
🍎Snacks
Milk(480 cal)
Daily Total
🔥 3200 cal💪 241g protein🥖 304g carbs🥑 115g fat
Day 5 - Friday
3200 cal
🌅Breakfast
Egg white chicken salad
736 cal • 58g protein
☀️Lunch
Steamed fish with ginger
1024 cal • 77g protein
🌙Dinner
Grilled shrimp salad
960 cal • 74g protein
🍎Snacks
Tuna corn salad(480 cal)
Daily Total
🔥 3200 cal💪 241g protein🥖 304g carbs🥑 115g fat
Day 6 - Saturday
3200 cal
🌅Breakfast
Pumpkin chicken soup
736 cal • 58g protein
☀️Lunch
Garlic chicken rice bowl
1024 cal • 77g protein
🌙Dinner
Cabbage pork clear soup
960 cal • 74g protein
🍎Snacks
Plain yogurt(480 cal)
Daily Total
🔥 3200 cal💪 241g protein🥖 304g carbs🥑 115g fat
Day 7 - Sunday
3200 cal
🌅Breakfast
Clean pork congee
736 cal • 58g protein
☀️Lunch
Spicy tuna salad
1024 cal • 77g protein
🌙Dinner
Grilled salmon with jaew sauce
960 cal • 74g protein
🍎Snacks
Grilled banana(480 cal)
Daily Total
🔥 3200 cal💪 241g protein🥖 304g carbs🥑 115g fat
Frequently Asked Questions
Who is this 3200-calorie plan for?
It suits people who want a structured calorie target with realistic everyday meals.
Can I swap meals between days?
Yes, as long as total calories and protein stay close to the original plan.
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