Weight gaining Meal Plan for 60kg v.4

26-09-2015

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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 nutrition		1 460g	158,6g	309,3g	43,9g	2 326kcal