Target Macros:
2,700 Calories — 170g Protein / 340g Carbs / 75g Fat

If you’re trying to build lean muscle without gaining unnecessary fat, random eating won’t cut it. Strategic nutrition is the key to seeing real results.

At ShredLab, we believe in intentional eating: tracking macros, prioritizing whole foods, and planning meals around your training. It wasn’t until I got serious about hitting my numbers daily that I started making real progress. When you fuel properly, your strength and size go up — without the bulk.

Why These Macros Work

For someone weighing around 170 lbs, the macro split below supports muscle growth while minimizing fat gain:

• Protein (170g) – Supports muscle repair and recovery
• Carbs (340g) – Fuels performance and replenishes glycogen
• Fat (75g) – Balances hormones and sustains energy

A lean bulk is all about a small, controlled surplus — enough to grow, not enough to spill over.

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Full Day of Eating (2,600–2,700 Calories)

Here’s a real-world example of a day of eating that gets you close to our macro targets.

Meal 1: High-Protein Breakfast Bowl

• 3 egg whites + 2 whole eggs
• ½ cup oats (dry)
• 1 banana
• 1 tbsp natural peanut butter
• Coffee or tea

Macros: 475 Cals | 30g Protein | 55g Carbs | 18g Fat

Meal 2: Mid-Morning Shake

• 1 scoop Whey Isolate Protein
• ½ cup oats
• 1 tbsp ground flaxseed
• ½ cup frozen berries
• 1 cup unsweetened almond milk
• Blend with a Ninja Blender

Macros: 425 Cals | 35g Protein | 55g Carbs | 14g Fat

Meal 3: Chicken & Rice Bowl

• 140g grilled chicken breast
• 1 cup cooked jasmine rice
• 1 cup steamed broccoli
• 1 tbsp olive oil

Macros: 525 Cals | 45g Protein | 50g Carbs | 20g Fat

Meal 4: Post-Workout Shake

• 1.5 scoops Whey Isolate Protein
• 1 cup orange juice
• 5g creatine (optional)

Macros: 325 Cals | 40g Protein | 45g Carbs | 2g Fat

Meal 5: Beef & Sweet Potato Bowl

• 120g extra lean ground beef
• 180g sweet potatoes
• ½ cup mixed beans, corn & red pepper
• 1 tbsp light sour cream (optional)

Macros: 480 Cals | 35g Protein | 55g Carbs | 18g Fat

Snack: Greek Yogurt Bowl

• ¾ cup low-fat Greek yogurt
• 1 tbsp honey
• 1 tbsp chopped almonds
• Dash of cinnamon

Macros: 140 Cals | 13g Protein | 25g Carbs | 3g Fat

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Total for the Day

Calories: ~2,607
Protein: 198g
Carbs: 285g
Fat: 75g

You’re slightly over on protein, right on target for fat, and just under on carbs. A few small carb boosts (like an extra half banana or more rice) can easily bridge the gap if needed.

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ShredLab Tips for Lean Gaining

• Track everything with a RENPHO Food Scale
• Prep ahead using these MCIRCO Glass Meal Prep Containers
• Blend quick shakes with the Ninja Blender
• Hit your macros within 10% daily
• Stay consistent — your body grows from what you repeatedly feed it

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Ready to Build Lean Muscle?

This plan gives you the structure you need to grow leaner and stronger — without the fluff. Dial in your macros, prep your meals, and train hard.

Want more meal plans, recipes, and lean gaining tips?
[Subscribe to the ShredLab Blog] and follow us on Instagram [@shredlab_fitness]. Let’s grow lean — together.

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