7-Day Muscle Growth & Fat Burning Meal Plan (suit bro split)

This 7-day meal plan is designed to maximize muscle growth while optimizing fat loss, perfectly complementing the 4-Day Bro Split workout routine. The meals focus on high-quality proteins, strategic carbohydrates, and healthy fats, ensuring optimal recovery and performance.

Each meal includes precise portion sizes (in grams), calorie counts, and macronutrient breakdowns to suit Australian food availability.

• Training Goal: Lean muscle gain & fat burning
• Calories: ~2900 kcal per day (adjust as needed)
• Macronutrient Split: 45% Carbs, 30% Protein, 25% Fats
• Measurements in grams for accuracy
• Designed for advanced lifters following an intense gym routine
• Foods included: Eggs, sourdough bread, chicken thighs, lean beef mince, sweet potato, jasmine rice, peanut butter, low-fat Greek yogurt, mixed berries, Hydroxy Ripped Protein, and more.
• Food amounts may need to be adjusted based on individual daily calorie requirements.