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

Weight distribution

  • 28.97% Protein
  • 55.03% Carbohydrates
  • 15.98% Fat
  • 0.001% Other
  • 11.76% Protein
  • 22.34% Carbohydrates
  • 2.861% Fat
  • 63.02% Other


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