Bulking1 Week
Thai Student Bulking 3200
Thai Student Bulking 3200 is built around roughly 3200 calories per day for bulking with practical meals and repeatable portions.
3200
Daily Calories
203g
Avg Protein
314g
Avg Carbs
113g
Avg Fat
Overview
This plan balances protein, vegetables, carbs, and snacks across the week so bulking is easier to follow without guessing every meal.
Meal Schedule
Day 1 - Monday
3200 cal
🍎Snacks
20 g almonds(160 cal)
1 small Japanese sweet potato(190 cal)
1 carton high-protein milk(290 cal)
Daily Total
🔥 3200 cal💪 169g protein🥖 314g carbs🥑 144g fat
Day 2 - Tuesday
2990 cal
🍎Snacks
1 small Japanese sweet potato(190 cal)
1 banana(135 cal)
Plain Greek yogurt(235 cal)
Daily Total
🔥 2990 cal💪 166g protein🥖 378g carbs🥑 85g fat
Day 3 - Wednesday
3110 cal
🍎Snacks
1 banana(135 cal)
1 serving whey protein(175 cal)
2 boiled eggs(270 cal)
Daily Total
🔥 3110 cal💪 216g protein🥖 289g carbs🥑 125g fat
Day 4 - Thursday
3110 cal
🍎Snacks
1 serving whey protein(175 cal)
1 protein bar(255 cal)
20 g almonds(215 cal)
Daily Total
🔥 3110 cal💪 200g protein🥖 297g carbs🥑 126g fat
Day 5 - Friday
3200 cal
🍎Snacks
1 protein bar(255 cal)
1 carton high-protein milk(215 cal)
1 small Japanese sweet potato(235 cal)
Daily Total
🔥 3200 cal💪 218g protein🥖 345g carbs🥑 104g fat
Day 6 - Saturday
2980 cal
🍎Snacks
1 carton high-protein milk(215 cal)
Plain Greek yogurt(175 cal)
1 banana(180 cal)
Daily Total
🔥 2980 cal💪 194g protein🥖 315g carbs🥑 102g fat
Day 7 - Sunday
3025 cal
🍎Snacks
Plain Greek yogurt(175 cal)
2 boiled eggs(205 cal)
1 serving whey protein(235 cal)
Daily Total
🔥 3025 cal💪 260g protein🥖 259g carbs🥑 103g fat
Frequently Asked Questions
Who is this bulking meal plan for?
It is for people who want a simple structure for bulking while keeping daily calories near 3200.
Can I swap meals between days?
Yes. Swap meals when calories and protein stay reasonably close to the plan target.
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