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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