Weight gaining Meal Plan for 60kg v.7

26-09-2015

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And they keep saying that a bodybuilding meal plan is monotone! They couldn't be more wrong, the following is just the perfect example: with the three kinds of meat, the protein intake consist of five different sources, and this is only the protein part of the plan. There is a whole division of veggies and fruits not to mention carbs. Your taste buds surely won't be bored!

Weight gaining Meal Plan for 60kg v.7
		Weight	Protein	Carbohydrates	Fat	Calories
- 06:00:00		225g	19,6g	22,4g	1,1g	183kcal
1.	Yogurt	100g	3,4g	4,6g	0,1g	34kcal
2.	Ananas, fresh	100g	0,4g	12,0g	0,0g	51kcal
3.	Body.Builder Supplements Basic Whey	25g	15,8g	5,8g	1,0g	98kcal
- 09:00:00		270g	42,0g	59,3g	6,3g	474kcal
1.	Lentils	100g	26,0g	53,0g	1,9g	342kcal
2.	Beetroot	100g	1,3g	5,9g	0,1g	30kcal
3.	Beef (shoulder)	70g	14,7g	0,4g	4,3g	102kcal
- 12:00:00		160g	27,7g	60,5g	1,9g	378kcal
1.	Chicken breast fillet	80g	19,8g	0,4g	0,8g	90kcal
2.	Rice	50g	4,0g	38,8g	0,2g	177kcal
3.	Buckwheat	30g	3,9g	21,3g	0,9g	112kcal
- 15:00:00		180g	25,1g	41,8g	2,5g	297kcal
1.	Brown Rice	50g	4,0g	38,0g	1,5g	186kcal
2.	Green beans	50g	1,3g	3,4g	0,2g	21kcal
3.	Chicken breast fillet	80g	19,8g	0,4g	0,8g	90kcal
- 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		270g	28,6g	67,5g	4,9g	439kcal
1.	Carrots	50g	0,6g	4,1g	0,1g	20kcal
2.	Rice	70g	5,6g	54,3g	0,2g	247kcal
3.	Corn (crumbled, frozen)	50g	3,4g	8,6g	0,2g	51kcal
4.	Beef (steak)	100g	19,0g	0,6g	4,4g	121kcal
- 22:00:00		220g	14,9g	14,8g	21,9g	325kcal
1.	Light cottage cheese	100g	14,1g	3,8g	0,5g	78kcal
2.	Sour cherry	100g	0,8g	11,0g	1,4g	61kcal
3.	Flaxseed oil	20g	0,0g	0,0g	20,0g	186kcal

Daily nutrition		1 375g	161,8g	307,3g	39,4g	2 289kcal

By calories

28.97% Protein

55.03% Carbohydrates

15.98% Fat

0.001% Other

Weight distribution

11.76% Protein

22.34% Carbohydrates

2.861% Fat

63.02% Other