Eating Plans

Male Muscle Gain – High Protein

09 Apr

MALE MUSCLE GAIN – HIGH PROTEIN

Based on 80KG / 176Lbs Male

Please Note: MY247PT has sourced specialist dietary plans, macronutrient calculation guidelines and all nutrition knowledge from a Registered Dietitian.

BREAKFAST

Food Calories Protein (g) Carbs (g) Fat (g) Fibre (g)
Egg – 3 large 222 19 1 15 –
New York Bagel Bagel Thins – 1 servings of 1 bagel 125 4 25 1 1
English Fat Free Greek Yoghurt – 250 g 138 20 14 – –
Blueberries – 100 g 57 1 14 – 2
TOTAL 542 44 54 16 3

LUNCH

Food Calories Protein (g) Carbs (g) Fat (g) Fibre (g)
Chicken Breast Meat (Broilers or Fryers) – 200 g 220 46 – 2 –
Cooked Lentils – 100 g 165 8 19 7 7
Feta Cheese – 30 g 79 4 1 6 –
Mixed Salad Greens – 100 g 17 2 3 – 2
Green String Beans – 100 g 31 2 7 – 3
TOTAL 512 62 30 15 12

DINNER

Food Calories Protein (g) Carbs (g) Fat (g) Fibre (g)
Yellowfin Tuna (Fish) – 200 g 216 46 – 2 –
White Rice (Medium-Grain, Enriched) – 60 g 216 4 47 1 1
Cooked Broccoli – 200 g 108 4 14 6 6
TOTAL 540 54 61 9 7

SNACKS

Food Calories Protein (g) Carbs (g) Fat (g) Fibre (g)
MyProtein Impact Whey Protein (25g) – 1 servings of 1 scoop 104 23 1 – –
Chicken Breast Meat (Broilers or Fryers) – 200 g 220 46 – 2 –
White Rice (Medium-Grain, Enriched) – 60 g 216 4 47 1 1
Avocado – 80 g 128 2 7 12 6
TOTAL 668 75 55 15 7

POST WORKOUT

Food Calories Protein (g) Carbs (g) Fat (g) Fibre (g)
MyProtein Impact Whey Protein (25g) – 2 servings of 1 scoop 208 46 1 1 –
Bulk Powders Dextrose – 50 g 198 – 50 – –
Bananas – 100 g 89 1 23 – 3
Tesco Skimmed Milk – 200 ml 70 7 10 – –
TOTAL 565 54 84 1 3

DAILY TOTALS

Food Calories Protein (g) Carbs (g) Fat (g) Fibre (g)
Total 2827 289 284 56 32
CLIENT DAILY TOTAL 2800 280 280 62 0
Newer Male Fat Loss – High Carbohydrate
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Older Female Muscle Gain – High Carbohydrate