Weight Gaining meal plan for 80-90kg body weight v1

24-09-2015
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A weight gaining meal plan for a body weight of 80kg. Seven meals a day, including the protein shakes. More than 250 g protein, 430 g carbs and 3100 calories per day. If you're not the one who gains fat easily, then approximately this is the quantity of food you'll need for a 80 kg body weight for gains.


Weight Gaining meal plan for 80-90kg bodyweight v1
  Weight Protein Carbohydrates Fat Calories
- 07:00:00 130g 36,4g 65,7g 8,8g 500kcal
1. Oatmeal 100g 14,4g 64,3g 6,8g 386kcal
2. Scitec Nutrition 100% Whey Protein Professional 30g 22,0g 1,4g 2,0g 115kcal
- 09:00:00 275g 40,5g 79,2g 1,7g 506kcal
1. Rice 100g 8,0g 77,5g 0,3g 353kcal
2. Chicken breast fillet 125g 30,9g 0,6g 1,3g 141kcal
3. Broccoli 50g 1,7g 1,1g 0,1g 12kcal
- 12:00:00 275g 40,5g 79,2g 1,7g 506kcal
1. Rice 100g 8,0g 77,5g 0,3g 353kcal
2. Chicken breast fillet 125g 30,9g 0,6g 1,3g 141kcal
3. Broccoli 50g 1,7g 1,1g 0,1g 12kcal
- 15:00:00 275g 40,5g 79,2g 1,7g 506kcal
1. Rice 100g 8,0g 77,5g 0,3g 353kcal
2. Chicken breast fillet 125g 30,9g 0,6g 1,3g 141kcal
3. Broccoli 50g 1,7g 1,1g 0,1g 12kcal
- 17:30:00 100g 35,0g 45,0g 3,0g 356kcal
1. Scitec Nutrition Volumass 35 Professional 100g 35,0g 45,0g 3,0g 356kcal
- 18:00:00 325g 39,9g 82,1g 1,8g 516kcal
1. Rice 100g 8,0g 77,5g 0,3g 353kcal
2. Tomatoes 100g 1,0g 4,0g 0,2g 22kcal
3. Chicken breast fillet 125g 30,9g 0,6g 1,3g 141kcal
- 21:00:00 45g 25,0g 2,5g 15,6g 258kcal
1. Twinlab PM Protein Fuel 30g 25,0g 2,5g 0,6g 119kcal
2. Flaxseed oil 15g 0,0g 0,0g 15,0g 140kcal
 
Daily intake 1 425g 257,9g 432,9g 34,1g 3 149kcal
 

By calories

  • 33.57% Protein
  • 56.35% Carbohydrates
  • 10.07% Fat
  • 0% Other

Weight distribution

  • 18.09% Protein
  • 30.37% Carbohydrates
  • 2.394% Fat
  • 49.13% Other


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