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

Weight distribution

  • 30.77% Protein
  • 58.51% Carbohydrates
  • 10.70% Fat
  • 0% Other
  • 15.23% Protein
  • 28.96% Carbohydrates
  • 2.337% Fat
  • 53.45% Other


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