67 → 74 kg — Lean Bulk Nutrition Protocol

Where you're starting

01 — CURRENT DIET

Your current schedule

8:30 AM — Breakfast	250g yogurt + 2 scoops Quaker oats + 7 almonds + 7 cashews + 10 black raisins + 2 tbsp milk
11:00 AM — Snack	2 boiled eggs, or banana + milk + almonds + cashews + raisins + oats + honey shake
1:35 PM — Lunch	250g chicken breast/leg + rice or roti + a little yogurt
5:30 PM — Snack	½ apple + 1 banana + ½ peach + ½ pomegranate + 1 tbsp olive oil + 1 tbsp honey + 7 cashews + 7 almonds + 7 raisins
8:00 PM — Pre-workout	2 bananas
~10:15 PM — Post-workout	Milk + banana + 7 almonds + 7 cashews + 7 raisins + 2 tbsp oats + 1 spoon peanut butter + 1 tbsp honey

Verdict — solid foundation. The fixes are: measure portions instead of eyeballing, add vegetables at lunch and dinner, spread protein more evenly, and trim the calorie overload that's stacking up from nuts, honey and oil.

Your daily rhythm

02 — SCHEDULE

Six checkpoints, one gym session. Each one has a default pick and backup options — rotate through them so nothing gets boring.

8:30 AM

Breakfast

Default: 250g yogurt + 50–60g oats (weighed, not scooped) + 7 almonds + 5–7 cashews + 10g raisins + 100–150ml milk + 1 banana

Option B — Eggs + oats +

3 eggs + 50–60g oats + 250ml milk + 1 banana

Option C — Oat bowl +

60g oats + 250g yogurt + 1 banana + 10g chia seeds + 10–15g almonds

Option D — Omelette breakfast +

3-egg omelette + 2 roti + yogurt + 1 piece of fruit

Option E — High-calorie smoothie +

300ml milk + 60g oats + 1 banana + 1 tbsp peanut butter + 1 tsp honey

Weigh your oats. "2 scoops" isn't a portion — 50–60g on a kitchen scale is.

11:00 AM

Mid-Morning Snack

Default: 2–3 boiled eggs + 1 piece of fruit

Option B +

2 eggs + 1 banana + 150g yogurt

Option C +

Banana + 250ml milk + 1 tbsp peanut butter

Option D — Chickpea bowl +

100–150g cooked chickpeas + cucumber + tomato + yogurt

Option E — Homemade shake +

250ml milk + banana + 30–40g oats + 1 tsp honey

Option F +

Yogurt + banana + 10g pumpkin or chia seeds

Not hungry? Two eggs alone is enough — don't force a full option.

1:35 PM

Lunch

Default: 250g chicken + 300g cooked rice + 150g yogurt + vegetables — your biggest meal of the day

Protein — pick one

Chicken breast 200–250g
Chicken leg 200–250g
Chicken curry 200–250g chicken
Eggs 3–4
Chickpeas 150–200g cooked
Chicken + chickpeas 150g + 100g

Carb — pick one

Cooked rice 250–300g
Roti 2–3 medium
Potatoes 300–350g
Sweet potato 250–350g
Rice + potato smaller portions of both

+ 100–150g yogurt + 1–2 cups vegetables CucumberTomatoCarrot SpinachCabbageBroccoli / mixed veg

5:30 PM

Afternoon Snack

Default — Fruit bowl: ½–1 apple + 1 banana + ½ peach + ½ pomegranate + 5 almonds + 5 cashews + ~10g raisins + 150–200g yogurt. Skip the olive oil — it doesn't belong in a fruit salad.

Option B — Banana PB snack +

1 banana + 1 tbsp peanut butter + 150–200g yogurt + 5 almonds

Option C — Chickpea snack +

150g cooked chickpeas + cucumber + tomato + lemon + yogurt + chaat masala

Option D — Sweet potato +

250–300g sweet potato + 150g yogurt + 5–10 almonds

Option E — Oats shake +

250–300ml milk + 40g oats + 1 banana + 1 tbsp peanut butter

8:00 PM

Pre-Workout

Default: 2 bananas + water — simple and effective, gym around 9 PM

Option B +

1 banana + 1 tsp honey + water

Option C +

1 banana + 2 dates

Option D +

1 banana + small yogurt

Option E +

150–200g sweet potato + water

9:00–10:15 PM

Training

Mon — PushTue — RestWed — Pull Thu — Legs + CoreFri — RestSat — UpperSun — Lower + Core

Train for progressive strength and muscle growth — not to burn calories.

~10:15 PM

Post-Workout

This is the biggest change from your current diet — your current shake (milk, banana, nuts, raisins, oats, peanut butter, honey) is too calorie-dense for late at night.

Default: 250–300ml milk + 1 banana + 30–40g oats + 1 tbsp peanut butter. That's enough.

Option B — Mass gainer +

1 scoop mass gainer + 250–300ml milk + 1 banana. Check the label first — don't default to a full manufacturer serving, some provide 1,000+ kcal.

Option C — Solid food +

150–200g chicken + 150–200g cooked rice + yogurt

Option D — Eggs + potato +

3 eggs + 200–250g potato or sweet potato + 100–150g yogurt

Option E — Light dinner +

2 eggs + 1–2 roti + yogurt + cucumber/tomato

11:30 PM

Sleep

Target 11:30 PM → 7:00 AM for 7–9 hours. An afternoon nap is fine as long as it doesn't disrupt night sleep.

Building blocks

04 — INGREDIENTS

You already own the right ingredients. The only mistake would be eating large amounts of all of them, every day, at once.

Nuts & seeds — rotate, don't stack

Day	Rotation
Mon	Almonds + cashews
Tue	Almonds + chia
Wed	Cashews + pumpkin seeds
Thu	Almonds + cashews
Fri	Chia + pumpkin seeds
Sat	Almonds + cashews
Sun	Your choice

~20–30g nuts/seeds a day is plenty. Add peanut butter separately only when you need extra calories.

Carbohydrates — rotate freely

Rice
Roti
Potato
Sweet potato
Oats
Chickpeas
Banana

You don't need to fear carbs while gaining muscle — mix combinations so meals don't get repetitive.

Vegetables — the missing piece

CucumberTomatoCarrot SpinachBroccoliCabbage Bell pepperMixed veg

Aim for 1–2 cups at lunch and 1–2 cups at dinner. Your air fryer works well here too.

Fruit rotation

Fruit	Best use
Banana	Pre / post workout
Apple	Snack
Peach	Snack
Pomegranate	Snack
Orange	Breakfast / snack
Guava	Snack
Papaya	Breakfast / snack
Mango	Higher-calorie, in season

Full week at a glance

05 — WEEKLY PLAN

A rotation to keep meals varied — swap freely between the options above and this table.

Day	Breakfast	11 AM	Lunch	5:30 PM	Pre-Gym	Post-Gym
Mon	Yogurt + oats + nuts + banana	Eggs	Chicken + rice	Fruit + yogurt	2 bananas	Milk shake
Tue	Eggs + roti + yogurt	Banana + milk	Chicken + roti	Sweet potato + yogurt	Banana	Chicken + rice
Wed	Oats + yogurt + seeds	Eggs + fruit	Chicken + rice	Chickpea bowl	2 bananas	Mass gainer*
Thu	Omelette + roti	Yogurt + banana	Chicken + potato	Fruit bowl	Banana + honey	Eggs + potato
Fri	Yogurt + oats + banana	Eggs	Chicken + rice	Banana + PB + yogurt	2 bananas	Milk shake
Sat	Oat smoothie	Eggs + fruit	Chicken + roti	Chickpeas	2 bananas	Chicken + rice
Sun	Eggs + oats	Yogurt + fruit	Chicken + rice/potato	Fruit bowl	Banana	Homemade shake

*If you choose to use mass gainer.