Full Meal Plan to Gain Weight (As Muscle)

This meal plan was part of the reason of my transformation where I gained 55 pounds of muscle.
Obviously I started with much less daily food at first, so if too much for you right now, feel free to change the amounts of food but keep the overall structure!

MEAL 1 – BREAKFAST (8.30 am)⁣⁣⁣⁣

PANCAKE
• 3 eggs⁣⁣
• 1/2 banana⁣⁣
• 80g oats⁣⁣
• 30g peanut butter

DRINK
• 300ml milk ⁣⁣

MEAL 2 – PRE-WORKOUT (11 am)⁣⁣⁣⁣
Fast absorbing carbs are the focus of this meal since you want to be energised and not sluggish on your workout.⁣⁣⁣⁣
Salt on your potatoes along with beetroots and watermelon all act as vasodilators, wait 2h after your meal, take a coffee and get ready for an amazing pump at the gym!⁣⁣⁣⁣

MAIN DISH
• 150g cooked chicken breast⁣⁣
• 200g cooked sweet potatoes⁣⁣
• 25g beetroot⁣⁣
• 2 slices of white bread⁣⁣

DRINK
• 200g watermelon⁣⁣ ⁣⁣

MEAL 3 – POST-WORKOUT (2.30 pm)⁣⁣⁣⁣
Another meal that you want to be absorbed fast so fats are avoided on this one as well, this is usually the part of the day when i am the most hungry, after the gym.⁣⁣⁣⁣

MAIN DISH
• 300g cooked basmati rice⁣⁣
• 100g boiled chickpeas
• 150g baked chicken breast⁣⁣
• 50g mixed vegetables⁣⁣

SMOOTHIE
• 200ml oats milk⁣⁣
• 50g blueberries
• 1 banana⁣⁣⁣⁣ ⁣⁣

MEAL 4 – SNACK (5.30 pm)⁣⁣
⁣⁣Just a quick snack to not break the work flow of the afternoon.⁣⁣⁣⁣

SNACKS
• 2 rice cakes
• 30g hummus⁣⁣⁣⁣

SMOOTHIE
• 200ml rice milk⁣⁣
• 1 scoop of protein powder⁣⁣
• 1 banana⁣⁣
• 50g strawberries⁣⁣ ⁣⁣

MEAL 5 – DINNER (8.30 pm)⁣⁣⁣⁣
It's ok to have fats here – your body will have no more food for 12h so it can use fats since they are digested slowly.⁣⁣⁣⁣

MAIN DISH
• 300g cooked basmati rice⁣⁣
• 150g cooked minced beef⁣⁣

SMOOTHIE
• 200ml almond milk
• 1 kiwi⁣⁣
• 1 banana⁣⁣ ⁣⁣

I also made a video where I show how to prepare these meals quickly.

PS. My current stats are 187 lbs (84,5 kg) and 178 cm (5'10").

submitted by /u/adolfotex
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