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2,800
Calories
175g
Protein
78g
Fat
350g
Carbs
Hit your 2,800 calorie target daily. FitCommit scans food and tracks macros automatically.
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For active men around 190-210 lbs. A moderate surplus for steady muscle growth.
A 2800-calorie bulking diet works when your TDEE is roughly 2300-2550 calories. This creates a 250-500 calorie surplus for lean muscle gain of 0.5-1 lb per week.
If you are not gaining weight after 2 weeks, add 200 calories (preferably from carbs). If gaining more than 1 lb/week, reduce by 200. Adjust based on the mirror and strength progress, not just the scale.
Whey protein, frozen mixed berries, banana, granola, and almond butter.
Everything bagel with cream cheese, smoked salmon, and capers.
6 oz salmon fillet with 1.5 cups brown rice, avocado, and teriyaki.
Chicken, rice, black beans, corn, cheese, salsa, and sour cream.
4 soft tacos with ground turkey, cheese, beans, rice, and all toppings.
Full-fat Greek yogurt with 1/2 cup granola and honey.
| Meal | What | Cal | P | F | C |
|---|---|---|---|---|---|
| Breakfast | Smoothie Bowl | 550 | 38g | 18g | 62g |
| Lunch | Salmon Rice Bowl | 700 | 45g | 26g | 72g |
| Dinner | Ground Turkey Tacos | 720 | 48g | 26g | 72g |
| Snack | Greek Yogurt & Granola | 830 | 20g | 14g | 159g |
| Total | 2800 | 151g | 84g | 365g |
For active men around 190-210 lbs. A moderate surplus for steady muscle growth. Track your weight for 2 weeks. If bulking, you should see 0.5-1 lb of gain per week. Adjust by 200-300 calories if progress stalls.
For bulking: Cook 4+ cups of rice in a rice cooker on Sunday. Store in the fridge for quick meals all week. Also, Prep large batches of ground beef or turkey to use across multiple dishes. Consistency beats perfection.
For best results with bulking, track both. Calories determine weight change, but macros (especially 175g protein) determine body composition. Start with protein, then fill in fats and carbs.
At 2800 calories for bulking, expect to gain about 0.5-1 lb of gain per week. Faster changes risk excessive fat gain. Patience produces better long-term results.
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