Lean muscle mass gaining meal plan for 70kg bodyweight

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Lean muscle mass gaining meal plan for a 70kg person with an average body type. Seven meals a day, including the shakes. Portions that are easy to stick to for optimal muscle growth. Two grams of protein per kg of bodyweight, about 2.5 grams of carbs, less than 1 grams of fat, 1600 calories a day. Because studies have shown that no natural athlete needs more than 2 grams of protein per day, the body simply can not benefit from more.

When it comes to carbohydrates, there is no need for much more than 2.5 grams, because for muscle – and not weight – gain it's enough if you just avoid a caloric deficit. Yes, we only need carbs for this reason when it comes to muscle gain: to have energy. Muscle only grows from protein. There is one exception: if you are a hard gainer because then you should try this meal plan instead.

Quantity (gramm) Protein (gramm) Carbohydrate (gramm) Fat (gramm) Calorie (kcal)
First turmix
75 19,5 40 5,1 292,5
Oatmeal 60 8,6 38,6 4,1 232
Protein Buzz 100% Whey 15 10,9 1,4 1 60,5
Preworkout drink
17 1,7 11 0 46
Protein Buzz Nitrox Boost 17 1,7 11 0 46
Post workout turmix 09:00:00 76 20,4 42 1,9 279,4
Protein Buzz Mass Gainer 76 20,4 42 1,9 279,4
1. Chicken-Rice
130 20,35 24,5 0,8 174,3
Chicken breast fillet 50 12,3 0,2 0,5 56,2
Rice 30 6,4 23,25 0,2 106,1
Brokkoli 50 1,65 1,05 0,1 12
2. Chicken-Rice
130 20,35 24,5 0,8 174,3
Chicken breast fillet 50 12,3 0,2 0,5 56,2
Rice 30 6,4 23,25 0,2 106,1
Brokkoli 50 1,65 1,05 0,1 12
3. Chicken-Rice
130 20,35 24,5 0,8 174,3
Chicken breast fillet 50 12,3 0,2 0,5 56,2
Rice 30 6,4 23,25 0,2 106,1
Brokkoli 50 1,65 1,05 0,1 12
Evening meal
110 12,7 0,8 30,6 340,1
Chicken breast fillet 50 12,3 0,2 0,5 56,2
Green salad 30 0,4 0,6 0,1 4,9
Flax seed oil 30 0 0 30 279
Before bedtime turmix 21:00:00 30 23 2,5 1,6 119
Scitec Nutrition 100% Casein Complex 30 23 2,5 1,6 119
Daily intake 698 148,25 170 42 1 600

Facts for the meal plan

First and foremost, you have to measure everything before cooking.

This meal plan is just a sample. You don't have to stick to it completely, every part of it can be substituted with logical alternatives. This is important because everybody like to eat different things. Do you hate rice? Substitute it with other complex carb sources, like oatmeal, whole grains, couscous, bulgur, legumes or potatoes.

You can substitute or supplement chicken breast with fish, turkey breast, lean pork and beef, and eggs. Never forget about vegetables: these provide fiber, which you will need for the best absorption of nutrients. In this case, we listed broccoli, but feel free to consume green salad or cauliflower, brussels sprouts, or other vegetables.

So if you want to change something, feel free to go ahead, use our calorie sheet for help. Just re-calculate everything and to stick to the proportions (2 g of protein, 2.5 g of carbs, less than 1 grams of fat). Also, measure your bodyweight from time to time, and of course, check the mirror. If you change something, make sure to change only one thing in your life, this way you will know if that thing worked, or not.


The ideal weight gain is half kgs per week for beginners, the same amount for advanced lifters – without miracle genetics every month. A normal bulking phase lasts for at least 6 months. The portions in this meal plan can work differently for different body types and genetics, so you have to experiment to find out how many grams of carbs and how many calories are working for you, specifically.

In this meal plan, the post-workout meal is the Mass Gainer from Protein Buzz. You should get in 5 grams of creatine per day (both on workout and non-workout days) before a meal with 5 dl of water. This supplement will help you to move bigger weights. Don't expect miracles, but you will feel its benefits ;)

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