Weigh Gaining meal plan for 60-90kg bodyweight

24-09-2015
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The following meal plan best suits a person with a bodyweight between 60 and 90 kgs who wish to put on some muscle. Carbs and protein intake come from various sources during the day: two kinds of fowls, red and white meat and even fish and eggs can be found among the good old protein shake as a protein source. This one is a bit more complicated and complex meal plan, but we're still not talking about rocket science here. This way it's guaranteed that you won't get bored of this plan so it's easier to stick to your diet at any time!


Weigh Gaining meal plan for 60-90kg bodyweight
  Weight Protein Carbohydrates Fat Calories
- 07:00:00 400g 43,6g 78,6g 8,8g 583kcal
1. Apple, jonathan 100g 0,4g 7,0g 0,0g 30kcal
2. Egg White 50g 6,3g 0,4g 0,2g 29kcal
3. Oatmeal 100g 14,4g 64,3g 6,8g 386kcal
4. Kefir 125g 4,3g 5,8g 0,1g 42kcal
5. Scitec Nutrition 100% Whey Protein Professional 25g 18,3g 1,2g 1,7g 95kcal
- 09:00:00 330g 39,9g 59,9g 13,1g 531kcal
1. Chicken breast fillet 100g 24,7g 0,5g 1,0g 113kcal
2. Yogurt 50g 1,7g 2,3g 0,1g 17kcal
3. Pritamin pepper 100g 3,4g 8,6g 0,8g 57kcal
4. Peanuts 20g 5,3g 2,9g 9,4g 122kcal
5. Brown Rice 60g 4,8g 45,6g 1,8g 223kcal
- 11:00:00 440g 29,6g 49,0g 1,2g 333kcal
1. Broccoli 100g 3,3g 2,1g 0,2g 24kcal
2. Sea fish 100g 19,4g 1,2g 0,5g 89kcal
3. Potato (summer) 220g 5,5g 40,5g 0,4g 193kcal
4. Garlic 20g 1,4g 5,3g 0,0g 27kcal
- 13:00:00 295g 33,7g 62,0g 8,2g 468kcal
1. Turkey breast fillet 100g 22,0g 0,0g 6,0g 146kcal
2. Red onion 20g 0,2g 1,7g 0,0g 8kcal
3. Tomatoes 100g 1,0g 4,0g 0,2g 22kcal
4. Durum pasta 75g 10,5g 56,3g 2,0g 292kcal
- 15:00:00 330g 48,1g 50,8g 19,4g 585kcal
1. Light cheese 30g 8,9g 0,5g 5,6g 90kcal
2. Beans 80g 17,8g 46,3g 0,8g 271kcal
3. Lettuce 100g 1,4g 2,0g 0,3g 17kcal
4. Lamb (lean) 100g 19,7g 0,3g 12,7g 200kcal
5. Onion 20g 0,2g 1,7g 0,0g 8kcal
- 17:00:00 395g 33,1g 52,0g 11,8g 459kcal
1. Paprika 100g 1,2g 3,0g 0,3g 20kcal
2. Tuna 100g 19,4g 1,2g 0,5g 89kcal
3. Almonds 20g 5,5g 1,4g 10,4g 125kcal
4. Brown bread 75g 6,4g 38,0g 0,6g 187kcal
5. Orange 100g 0,6g 8,5g 0,0g 37kcal
- 19:00:00 350g 39,5g 92,1g 35,2g 867kcal
1. Carrots 100g 1,2g 8,1g 0,2g 40kcal
2. Rice 100g 8,0g 77,5g 0,3g 353kcal
3. Walnuts 50g 9,3g 5,9g 28,5g 327kcal
4. Beef (shoulder) 100g 21,0g 0,6g 6,2g 146kcal
- 21:00:00 195g 43,8g 52,6g 6,4g 455kcal
1. Oatmeal 70g 10,1g 45,0g 4,8g 270kcal
2. Cottage cheese, skimmed 100g 14,1g 3,8g 0,5g 78kcal
3. Biotech USA Protein Power - Vanilla 25g 19,6g 3,8g 1,2g 107kcal
 
Daily nutrition 2 735g 311,3g 497,1g 104,1g 4 282kcal
 

By calories

Weight distribution

  • 29.80% Protein
  • 47.59% Carbohydrates
  • 22.60% Fat
  • 0% Other
  • 11.38% Protein
  • 18.17% Carbohydrates
  • 3.804% Fat
  • 66.63% Other


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