Lean Bulk Nutrition Guide: A Full Day of Eating (Geoff Nipper)

Wake up, weigh in, drink water and go for a fasted walk, optionally with coffee. Geoff says, "There isn't anything really special about doing that walk fasted that just helps kind of wake me up and get me ready for the day."

Calculate macro targets for the day. Geoff's example: 225g protein, 75g fat, 300g carbs, approximately 2800 calories. Adjust based on your own body weight and goals.

Eat a high-protein breakfast: scrambled eggs, turkey bacon, goat cheese, kiwi, and potato patties. Geoff says he likes this because it's "a high protein meal [that is] relatively low carb which I like to do because I like to partition my carbs more around the workout and later in the day when my appetite picks up."

Take fish oil capsules and a multivitamin as a nutritional insurance. Geoff does this because "I think of a multivitamin kind of as like a nutritional insurance."

Eat a chicken sandwich (chicken breast, shredded cheese, mayo, spinach, mustard on ancient greens bread), blueberries, and a banana one hour before training. Geoff recommends "a soft minimum of one gram of carbs per kilogram of body weight".

Start sipping on pre-workout supplement 15-20 minutes before leaving for the gym. Geoff tries to time it to be "about 30 minutes before my first working set in a perfect world."

Consume a fast-digesting carb source (e.g., fuzzy peaches) during workout, starting 30 minutes in. As Geoff says, you want "about a half a gram of carb per minute of training starting around thirty minutes into your workout".

Have a quick and easy post-workout snack of oats with select protein powder. Geoff says, "For the post-workout meal I think you should try to get some protein in as quickly as you conveniently can."

Eat 3 cups of chili with shredded cheese. Geoff says, "I'd like to have fiber later at night one gonna help me feel more satiated and two is gonna slow the rate of digestion a little bit".

Play a bit of basketball for additional activity after dinner, just like Geoff. Adjust frequency to fit your schedule.

Eat cottage cheese with weekend crackers and kale salad with balsamic dressing. Geoff believes this is an important opportunity because "you're basically at the greatest risk of catabolism when you're fasting so when you go to bed."

Relax and unwind before sleeping. This could be watching an episode of a favorite show (like Breaking Bad, as Geoff does!), reading a book, or practicing meditation.