Related: Meal Prep Guide | Plan de Comida (Español)

Phase 4: The Hyper-Clean Bulk

Strategy: A clean daily surplus paired with Occam’s Protocol.

Goal: Add dry muscle steadily without giving fat back a free ride.

Current Weight: 105 kg.

1. The Daily Targets

Nutrient Target Why
Calories ~3,600 kcal Best current estimate for the written plan using standard nutrition data.
Protein ~295g High enough to support protein synthesis aggressively.
Fats ~155g Mainly from eggs, EVOO, avocado, and nuts.
Carbs ~270g Enough glycogen for hard lifts and daily training.
Water 5+ liters Non-negotiable during this phase.

2. The 4-Meal Blueprint

Meal 1 (8:00 AM) — Titan Proats & Eggs

The Scramble:

  • 6 whole eggs
  • Onion, tomato, and mushrooms
  • 10g extra virgin olive oil for cooking

The Proats:

  • 80g oatmeal
  • 240g unsweetened soy milk
  • 1 scoop protein powder
  • 100g blueberries

Meal 2 (12:30 PM) — Super Veggie

  • Protein Base: 250g cooked chicken breast
  • Creamy Base: 100g non-fat Greek yogurt
  • Lentils: 40g dry red lentils (~120g cooked)
  • Vegetables: 100g total broccoli and cauliflower
  • Beets: 100g cooked
  • Dressing: 20g Super Veggie dressing

This meal is lighter in physical volume, but still packed with the stuff that matters.

Meal 3 (4:00 PM) — Bulking Creami

  • Liquid Base: 240g unsweetened soy milk
  • Protein: 2 scoops protein powder
  • Creatine: 10g creatine monohydrate
  • Fruit: 100g banana
  • Boosters: 6g cocoa, 1.5g cinnamon, 2.5g matcha
  • Fat / Fiber Blend:
    • 40g macadamia nuts
    • 20g walnuts
    • 15g chia seeds
    • 10g ground flaxseed

Meal 4 (7:30 PM) — Longevity Dinner

  • Protein Base: 100g cooked chicken breast
  • Carb Base: 350g sweet potato
  • Greens: 150g asparagus or green beans
  • Fats: 100g avocado
  • Cooking Fat: 10g extra virgin olive oil

3. Execution Notes

  • Water first. Muscle is mostly water, and this phase works a lot better when hydration stays high.
  • Stay consistent. This phase works through repetition more than drama.
  • If digestion gets heavy, blend Meal 1 or Meal 3 instead of forcing it solid.
  • Keep the lifts hard. The whole point of the surplus is to turn training into muscle.
  • Keep dinner simple. Chicken is the only dinner protein in this version so meal prep stays easier.