Lean Muscle Gain Diet Plan | David Raphi

Diet Designed for Profile

Name: David Raphi
Gender: Male
Height: 182 cm
Maintainable Weight by this diet: 80 kg
Activity Level: Moderate (1.5-2 hours calisthenics + IT work)
Metabolism: High (difficulty gaining weight, easy muscle gain during workouts)

Daily Diet Plan (1.5-3 hours gap)

Morning Starter (4 items)

Item	Quantity	Calories	Protein (g)
coffee + milk	180ml	110	5.4
Dates	12g	33	0.2
Walnuts	7g	46	1.1
Almonds	15g	87	3.2

Morning Starter Totals: 276 calories | 9.9g protein

Breakfast (3 items)

Item	Quantity	Calories	Protein (g)
Oats	20g	76	2.7
Eggs (2 whole + 2 whites)	4 eggs	280	24
Apple	80g	42	0.2

Breakfast Totals: 398 calories | 26.9g protein

Lunch (3 items)

Item	Quantity	Calories	Protein (g)
Rice + Curry	1 serving	400	8
Curd	100g	60	3.1
Boiled Chicken	120g	198	37.2

Lunch Totals: 658 calories | 48.3g protein

Snacks (3 items)

Item	Quantity	Calories	Protein (g)
Eggs (1 whole + 3 whites)	4 eggs	280	24
Almonds	15g	87	3.2
Banana	200g	178	2.2

Snacks Totals: 545 calories | 29.4g protein