Sample weight gaining meal plan for 80-90kg bodyweight
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 intake
1 660g
252,9g
480,9g
38,8g
3 369kcal
By calories
Weight distribution
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