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

By calories

  • 27.94% Protein
  • 54.52% Carbohydrates
  • 17.53% Fat
  • 0.000% Other

Weight distribution

  • 10.85% Protein
  • 21.18% Carbohydrates
  • 3.003% Fat
  • 64.95% Other


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