Weight Gaining meal plan for 70kg bodyweight

Weight Gaining meal plan for 70kg bodyweight

08-11-2016
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Weight gaining meal plan for a 70kg body weight. Seven meals a day with the shakes. More than 200 gramms of protein, 320 gramms of carbs and over 2.600 calories per day. For a 70kg body weight if your gains are pretty hard to get, then approximately this is the quantity you'll need.

Weigh Gaining meal plan for 70kg bodyweight
  Weight Protein Carbohydrates Fat Calories
First shake 06:30:00 90g 30,6g 40,0g 6,1g 346kcal
1. Oatmeal 60g 8,6g 38,6g 4,1g 232kcal
2. Scitec Nutrition 100% Whey Protein Professional 30g 22,0g 1,4g 2,0g 115kcal
Preworkout drink 07:30:00 20g 0,0g 5,9g 0,0g 24kcal
1. Scitec Nutrition Hot Blood 3.0 20g 0,0g 5,9g 0,0g 24kcal
Post-workout shake 09:00:00 153g 50,0g 70,0g 5,7g 545kcal
1. Scitec Nutrition Jumbo Hardcore 153g 50,0g 70,0g 5,7g 545kcal
1st meal (chicken-rice) 10:00:00 260g 29,5g 64,5g 1,2g 397kcal
1. Chicken breast fillet 80g 19,8g 0,4g 0,8g 90kcal
2. Rice 80g 6,4g 62,0g 0,2g 283kcal
3. Broccoli 100g 3,3g 2,1g 0,2g 24kcal
2nd meal (chicken-rice) 13:00:00 260g 29,5g 64,5g 1,2g 397kcal
1. Chicken breast fillet 80g 19,8g 0,4g 0,8g 90kcal
2. Rice 80g 6,4g 62,0g 0,2g 283kcal
3. Broccoli 100g 3,3g 2,1g 0,2g 24kcal
3rd meal (chiken-rice) 16:00:00 260g 29,5g 64,5g 1,2g 397kcal
1. Chicken breast fillet 80g 19,8g 0,4g 0,8g 90kcal
2. Rice 80g 6,4g 62,0g 0,2g 283kcal
3. Broccoli 100g 3,3g 2,1g 0,2g 24kcal
Dinner 19:00:00 310g 22,6g 4,4g 31,4g 403kcal
1. Chicken breast fillet 80g 19,8g 0,4g 0,8g 90kcal
2. Green salad 200g 2,8g 4,0g 0,6g 33kcal
3. Flaxseed oil 30g 0,0g 0,0g 30,0g 279kcal
Pre-bed shake 21:00:00 30g 23,0g 2,5g 1,6g 119kcal
1. Scitec Nutrition 100% Casein Complex 30g 23,0g 2,5g 1,6g 119kcal
 
Daily nutrition 1 383g 214,6g 316,3g 48,5g 2 628kcal
 
By calories
33.48% Protein
49.34% Carbohydrates
17.16% Fat
0% Other
Weight distribution
15.51% Protein
22.86% Carbohydrates
3.507% Fat
58.10% Other

Facts for the meal plan

Rice can be sustituted with other complex carb sources like oatmeal, whole grains, couscous, bulgur or legumes. Instead of chicken, you can use fish, turkey, lean beef or eggs. Don't forget the vegetables: these supply the fiber part of your meal plan which are crucial for an efficient digestion. groccoli, cauiliflower, brussels sprout or any other vegetable with low carb can be fitted into your plan.

In this meal plan the post-workout meal is the Jumbo Hardcore. If you have the tendency to gain fat easier, then use a gainer with less carbs. But if you are a real ectomorph who struggles with every kilogramms of gains, then feel free to use a gainer richer in carbs. Or you can mix carbs and protein for yourself, so you can customize that shake four you and yourself only.



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