Give me a meal plan to help me bulk from 173 to 185 in 4 months

To gain weight and muscle from 173 to 185 pounds in four months, it is essential to have a well-balanced diet and consistent exercise regimen. Andrew Huberman and Layne Norton provide valuable insights on optimizing protein intake for muscle growth:

• Protein Distribution: Aim for around four to five meals per day, each containing at least 30 grams of quality protein, along with some starchy carbohydrates, fibrous carbohydrates, and fats. This approach can support muscle recovery and growth.
• Meal Timing: It's beneficial to have your first meal within an hour of waking up and your last meal within an hour of going to bed. Fill in the remaining meals throughout the day based on your schedule.
• Post-Workout Nutrition: Consuming a meal with adequate protein and carbohydrates after your workout can help significantly with muscle recovery and growth, especially after intense sessions like leg days.

Here is a sample meal plan:

Meal 1 (Breakfast):

• 3-4 eggs or a protein shake with 30g whey protein
• 1 cup oatmeal with fruits like berries or bananas
• 1 tbsp peanut butter or a handful of nuts

Meal 2 (Mid-Morning Snack):

• Greek yogurt with honey and granola
• A piece of fruit (apple, banana, etc.)

Meal 3 (Lunch):

• Grilled chicken breast or tofu (30-40g protein)
• 1 cup quinoa or brown rice
• Steamed vegetables (broccoli, carrots, spinach)

Meal 4 (Afternoon Snack):

• Cottage cheese with pineapple
• Whole grain crackers or a small salad

Meal 5 (Dinner):

• Salmon fillet or lean beef (30-40g protein)
• Sweet potato or whole grain pasta
• Mixed vegetables (peppers, zucchini, asparagus)

Meal 6 (Pre-Bed Snack):

• Protein shake or casein protein
• A small handful of nuts or a piece of fruit

Adhering to this meal plan and ensuring you maintain a caloric surplus tailored to your activity level and metabolism will help support your weight gain goals. For a more personalized plan, consider consulting a nutritionist or dietitian. 1