Sample weight gaining meal plan for 80-90kg bodyweight

25-09-2015

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We can almost guarantee that you won't find a meal plan that's more simple than that: seven meals per day - including your post-workout shake- where four of them is almost the same. The quantity of the chicken and the rice is different though and we've added a little beef in, so you won't get bored of chicken early on.

Sample weight gaining meal plan for 80-90kg bodyweight
		Weight	Protein	Carbohydrates	Fat	Calories
- 07:00:00		375g	46,9g	66,4g	22,8g	677kcal
1.	Egg White	260g	32,5g	2,1g	1,0g	151kcal
2.	Flaxseed oil	15g	0,0g	0,0g	15,0g	140kcal
3.	Oatmeal	100g	14,4g	64,3g	6,8g	386kcal
- 09:00:00		225g	34,7g	97,4g	1,4g	554kcal
1.	Rice	125g	10,0g	96,9g	0,4g	442kcal
2.	Chicken breast fillet	100g	24,7g	0,5g	1,0g	113kcal
- 12:00:00		165g	29,9g	50,9g	1,2g	342kcal
1.	Rice	65g	5,2g	50,4g	0,2g	230kcal
2.	Chicken breast fillet	100g	24,7g	0,5g	1,0g	113kcal
- 15:00:00		165g	29,9g	50,9g	1,2g	342kcal
1.	Rice	65g	5,2g	50,4g	0,2g	230kcal
2.	Chicken breast fillet	100g	24,7g	0,5g	1,0g	113kcal
- 19:00:00		225g	34,7g	97,4g	1,4g	554kcal
1.	Rice	125g	10,0g	96,9g	0,4g	442kcal
2.	Chicken breast fillet	100g	24,7g	0,5g	1,0g	113kcal
- 21:00:00		365g	32,8g	55,2g	6,8g	424kcal
1.	Rice	65g	5,2g	50,4g	0,2g	230kcal
2.	Broccoli	200g	6,6g	4,2g	0,4g	48kcal
3.	Beef (shoulder)	100g	21,0g	0,6g	6,2g	146kcal
training		140g	44,0g	62,8g	4,0g	475kcal
1.	Scitec Nutrition Vitargo CRX	80g	0,0g	60,0g	0,0g	246kcal
2.	Scitec Nutrition 100% Whey Protein Professional	60g	44,0g	2,8g	4,0g	229kcal

Daily nutrition		1 660g	252,9g	480,9g	38,8g	3 369kcal

By calories

30.77% Protein

58.51% Carbohydrates

10.70% Fat

0% Other

Weight distribution

15.23% Protein

28.96% Carbohydrates

2.337% Fat

53.45% Other