Sample weight gaining meal plan for 80-90kg bodyweight

25-09-2015
 / 4.8
Please log in to rate this article! Log in/Registration

We can almost guarantee that you won't find a meal plan that's more simple than that: seven meals per day - including your post-workout shake- where four of them is almost the same. The quantity of the chicken and the rice is different though and we've added a little beef in, so you won't get bored of chicken early on.


Sample weight gaining meal plan for 80-90kg bodyweight
  Weight Protein Carbohydrates Fat Calories
- 07:00:00 375g 46,9g 66,4g 22,8g 677kcal
1. Egg White 260g 32,5g 2,1g 1,0g 151kcal
2. Flaxseed oil 15g 0,0g 0,0g 15,0g 140kcal
3. Oatmeal 100g 14,4g 64,3g 6,8g 386kcal
- 09:00:00 225g 34,7g 97,4g 1,4g 554kcal
1. Rice 125g 10,0g 96,9g 0,4g 442kcal
2. Chicken breast fillet 100g 24,7g 0,5g 1,0g 113kcal
- 12:00:00 165g 29,9g 50,9g 1,2g 342kcal
1. Rice 65g 5,2g 50,4g 0,2g 230kcal
2. Chicken breast fillet 100g 24,7g 0,5g 1,0g 113kcal
- 15:00:00 165g 29,9g 50,9g 1,2g 342kcal
1. Rice 65g 5,2g 50,4g 0,2g 230kcal
2. Chicken breast fillet 100g 24,7g 0,5g 1,0g 113kcal
- 19:00:00 225g 34,7g 97,4g 1,4g 554kcal
1. Rice 125g 10,0g 96,9g 0,4g 442kcal
2. Chicken breast fillet 100g 24,7g 0,5g 1,0g 113kcal
- 21:00:00 365g 32,8g 55,2g 6,8g 424kcal
1. Rice 65g 5,2g 50,4g 0,2g 230kcal
2. Broccoli 200g 6,6g 4,2g 0,4g 48kcal
3. Beef (shoulder) 100g 21,0g 0,6g 6,2g 146kcal
training 140g 44,0g 62,8g 4,0g 475kcal
1. Scitec Nutrition Vitargo CRX 80g 0,0g 60,0g 0,0g 246kcal
2. Scitec Nutrition 100% Whey Protein Professional 60g 44,0g 2,8g 4,0g 229kcal
 
Daily nutrition 1 660g 252,9g 480,9g 38,8g 3 369kcal
 
By calories
30.77% Protein
58.51% Carbohydrates
10.70% Fat
0% Other
Weight distribution
15.23% Protein
28.96% Carbohydrates
2.337% Fat
53.45% Other


Shop.Builder monthly most popular articles
Some high rep workout routines were published in the past few weeks. We did our best to compile a routine for each of the major muscle group...
Bench press is one of the most popular exercises. But if you do it wrong, that can be not only ineffective but dangerous as well. Let’s see ...
Egg protein - like other proteins - is made of long chains of amino acids. If you're training hard than you'll need more protein for your re...
Free radicals, created during nutrition, damage cells in our bodies and has a critical role in severe illnesses such as neoplasia. Antioxida...
Turmeric is more than a common spice in the eastern cuisine: it is also a powerful antioxidant which helps reduce inflammation and muscle pa...
The triceps make up a remarkable part of the muscle mass on your upper arms. Many make the mistake of focusing their arm regime primarily on...
INGREDIENTS * 250 g lean curd cheese or cottage cheese * 3 tablespoons of coconut flakes * 1 satchet whey protein (vanilla very-berry...

Ask your question about this article here!

You can ask questions after registration and login!
Please log in!