Bodybuilding Meal Plan - Hard Gainer
Posted by in Nutrition on 04 11th, 2008 | no responses
I will keep it short and sweet, wouldn’t want to make you read more than you have too. Below is meal plan for people on a budget, so its perfect for students.
Example menu plan for someone wishing to gain quality weight on a budget.
| Time | Food | Protein |
| 7:30 | 1 scoop of whey protein | 20g |
| 8:00 Breakfast | Large bowl of whole wheat breakfast cereal with 1/3 pint skimmed milk Two slices wholemeal bread toasted + olive oil spread ½ portion weight gain drink with water and multidextrose powder 100ml orange juice + 1 tblsp olive oil |
37g |
| 10:30 | 25g | |
| 12:30 | Tuna (95g) + 1 tblsp natural yoghurt ½ small chicken breast (60g) Four slices wholemeal bread + olive oil spread salad low fat yoghurt |
52g |
| 15:00 | sandwich (wholemeal bread + olive oil spread + filling) drink of skimmed milk - 1/3 pint Fruit |
32g |
| 17:00 | ½ portion weight gain drink with skimmed milk and multidextrose powder | 27g |
|
Training |
||
| 18:30 After Training | Two scoops whey protein | 40g |
| 19:30 | mackerel (95g) ½ small chicken breast (60g) either 2 medium jacket potatoes or 200g boiled brown rice or 350g boiled wholewheat pasta vegetables low fat yoghurt |
45g |
| 22:00 | large bowl wholewheat breakfast cereal with 1/3 pint skimmed milk | 15g |
| 23:30 | One scoop whey protein in skimmed milk | 25g |
|
Total Protein - 320g |
||
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