Weight gaining Meal Plan for 60kg v.4
Here come the perfect counter move to the people who say that a bodybuilding mealplans are all monotonous: using five different sources of protein is really something you should be doing. You can also eat some fruits 1-2 times a day so we chose banana for that purpose. As for the vegetables, we decided to let go the good old broccoli: cabbage and beetroot are just as good sources - if not better!
Weight gaining Meal Plan for 60kg v.4
Weight
Protein
Carbohydrates
Fat
Calories
- 06:00:00
220g
16,7g
23,0g
0,6g
168kcal
1.
Yogurt
50g
1,7g
2,3g
0,1g
17kcal
2.
Light cottage cheese
100g
14,1g
3,8g
0,5g
78kcal
3.
Banana
70g
0,9g
16,9g
0,0g
73kcal
- 09:00:00
270g
31,1g
53,5g
7,7g
418kcal
1.
Whole grain spaghetti
70g
8,8g
47,0g
1,4g
242kcal
2.
Beef (shoulder)
100g
21,0g
0,6g
6,2g
146kcal
3.
Beetroot
100g
1,3g
5,9g
0,1g
30kcal
- 12:00:00
320g
22,1g
31,4g
1,2g
230kcal
1.
Pickled cabbage
100g
1,1g
3,4g
0,2g
20kcal
2.
Potato (summer)
150g
3,8g
27,6g
0,3g
131kcal
3.
Chicken breast fillet
70g
17,3g
0,4g
0,7g
79kcal
- 15:00:00
200g
28,0g
77,5g
7,3g
500kcal
1.
Turkey leg
100g
20,0g
0,0g
7,0g
147kcal
2.
Rice
100g
8,0g
77,5g
0,3g
353kcal
- 18:00:00
50g
4,0g
41,0g
0,8g
192kcal
1.
Scitec Nutrition Mass
50g
4,0g
41,0g
0,8g
192kcal
- 19:00:00
250g
38,9g
62,7g
5,0g
463kcal
1.
Whole grain bread
150g
19,5g
61,5g
4,5g
374kcal
2.
Tuna
100g
19,4g
1,2g
0,5g
89kcal
- 22:00:00
150g
17,8g
20,2g
21,3g
354kcal
1.
Light cottage cheese
50g
7,1g
1,9g
0,3g
39kcal
2.
Yogurt
50g
1,7g
2,3g
0,1g
17kcal
3.
Cashew
50g
9,0g
16,0g
21,0g
298kcal
Daily intake
1 460g
158,6g
309,3g
43,9g
2 326kcal
By calories
Weight distribution
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