Diets for raising muscle mass for weight: 50-65 – 80-100 kg

It is possible to combine meals and change times, mainly to reach the final nutritional values ​​that were placed at the end of the day.
 
On a day without exercise, the meal that was supposed to be after the workout can be completed with something of the same nutritional value.
 
If you are doing aerobic exercise, add the calories burned in the same exercise to the menu, in comparison to running time can reach 700-900 calories (depending on the intensity).
 If you get stuck in weight, add another 100-200 calories that will come mainly from carbohydrates and fat (60-80% carbohydrate and 20-40% fat)

The menus do not come to replace a person's personal nutritional advice!
legend:

/ = Replace option

• = required to eat one of the registered foods.
A diet for a person weighing 50 kg

Meal 1

• 2 slices of whole or white bread / 1.5 cups coronaflex / half cup of oatmeal before cooking
ВЂ חצי Semi-cottage 3% / 1 cup of milk
(Can be added to oats: raisins, honey, cinnamon, protein powder [instead of cottage / milk = half scoop])
• 3 tablespoons of peanut butter

Meal 2

• 1 cups (cooked) rice (full / white) / cups pasta / buckwheat / potatoes / couscous / 2 slices of bread / carbohydrate in style
• Half a can of canned tuna / 3 pieces of pastrami / 1 whole egg
• 1 tablespoon tahini
• 3 omega-3 capsules (optional)
• 3 vegetables

Meal 3

• 1 cup (cooked) rice (full / white) / cups pasta / buckwheat / potato / couscous / 2 slices bread / carbohydrate style
• 100 g (boiled) chicken breast / turkey / fish or 5-6 slices of pastrami or 7 white egg
• Half an avocado whole
• 3 vegetables

Meal 4

• 2 servings of fruit (orange, apple, banana, peach, etc.)

17:30 – 19:00

Coaching

A meal after a workout

• 1 scoop protein / tuna in water / 2 Danone 0%
• 4 dates / 300 ml milk 1% + 2 dates

Meal 5

• 2 cups (cooked) rice (full / white) / cups pasta / buckwheat / potatoes / couscous / 4 slices bread / carbohydrate style
• 100 grams (cooked) chicken breast / turkey / fish or 5-6 slices of pastrami or 7 white egg / toast cheese 9% – 3 slices
• Vegetables
• 2 teaspoons of olive oil

Total:
Protein: 155 ~
Carbohydrate: 250 ~
Fat: 85 ~
Calories: 2400 ~
• The vegetables in the menu were not calculated

A diet for a person weighing 65 kg

Meal 1

• 4 slices of whole or white bread / 3 cups coronaflex / cup of oatmeal before cooking
• 1 cup cottage cheese 3% / 2 cups milk 1%
• 2 tablespoons of peanut butter
(Can be added to oats: raisins, honey, cinnamon, protein powder [instead of cottage / milk = half scoop])

Meal 2

• 3 cups (cooked) rice (full / white) / cups pasta / buckwheat / potatoes / couscous / 6 slices bread / carbohydrate style
• Half a can of canned tuna / 3 pieces of pastrami / 1 whole egg
• Tehina spoon
• 3 vegetables

Meal 3

• 2 cups (cooked) rice (full / white) / cups pasta / buckwheat / potatoes / couscous / 4 slices bread / carbohydrate style
• 5 pieces of pastrami / 1 tuna / 100 g chicken breast or turkey or fish / 4 egg white + 1 yellow
• A tablespoon of olive oil
• 3 vegetables

Meal 4

• 2 servings of fruit (orange, apple, banana, peach, etc.)

17:30 – 19:00
Coaching

A meal after a workout

• 1 scoop protein / tuna in water / 2 Danone 0%
• 5 dates / 400 ml milk 1%

Meal 5

• 2 cups (cooked) rice (full / white) / cups pasta / buckwheat / potatoes / couscous / 4 slices bread / carbohydrate style
• 100 grams (cooked) chicken breast / turkey / fish or 5-6 slices of pastrami or 4 white egg + 1 yellow / toast cheese 9% – 3 slices
• Small salad
• 1 tablespoon olive oil / 2 tablespoons of a thousand islands 5%

Total:
Protein: 160 ~
Carbohydrate: 350 ~
Fat: 70 ~
Calories: 2700 ~
• The vegetables in the menu were not calculated

A diet for a person weighing 80 kg

Meal 1

• 1.5 cup cornflakes / 2 slices of bread / half cup of oatmeal before cooking
• 2 cups milk / 1 cottage 3% / 2 cups yogurt 1.5%
• Peanut butter spoon

Meal 2

• Pita
• Cottage cheese / tuna (oil) / tuna (in water) + tahini
• Vegetables

Meal 3

• 2 cups rice / pasta / buckwheat / couscous after cooking / 4 slices of bread / 3 baked potatoes
• 150 turkey breast / cooked fish
• Vegetable salad + 1 tablespoon olive oil

Meal 4

• 2 fruit dishes

after training

• 3 slices of white bread / 1 pita or a large bun / 1.5 scoop of grape sugar
• Protein scoop / Tuna box / 5 slices of pastrami / 2 Danone 0-1.5%

Meal 5

• 2 cups rice / pasta / buckwheat / couscous after cooking / 4 slices of bread / 3 baked potato
• 150 chicken breast / turkey / cooked fish
• Vegetable salad + 1 tablespoon olive oil

Meal 6

• Cup of cornflakes / 2 slices of bread
• 14 almonds / 4 walnuts
• Yoghurt 1.5% / cup milk 1% / 0.5 cup cottage 3%

Total
Calories: 3000 ~
Carbohydrate: 380 grams
Protein: 205 grams
Fat: 72 grams

• The vegetables in the menu were not calculated

A diet for a person weighing 100 kg

Meal 1

• A cup of oatmeal (before cooking) / 4 slices of bread
• 2 tablespoons of raisins
• 2 cups milk 1% / 2 cups yogurt 1.5% (150-200 g each) / cup cottage cheese or white cheese 3%
• Peanut butter spoon

Meal 2

• 1 pita / 3 slices of bread / a cup and a half cooked rice / pasta / cooked couscous
• 4 slices of yellow cheese 9% tuna in water + tablespoon oil cottage cheese 3%
• Vegetables
• Fruit

Meal 3

• 2 cups rice / pasta / lentils / buckwheat / couscous / after cooking / 3 baked potatoes / 4 slices of bread
• 200 grams of chicken / turkey breast after cooking
• Vegetable salad + 1 tablespoon olive oil

Meal 4

• 2 slices of bread
• 2 tablespoons honey
• Fruit

after training

• 3 slices of bread / 1 pita / scoop and half a grape sugar
• Scoop protein / tuna in water / 5 slices of pastrami

Meal 5

• 3 slices of bread / 1 pita / a cup and a half rice / pasta / buckwheat / cooked couscous
• 2 tuna eggs in oil
• Vegetable Salad
• Half an avocado

Meal 6

• 1/2 cup oatmeal / 2 slices of bread
• Cup of milk
• Peanut butter spoon
• Fruit

Values:
Calories: 3500
Carbohydrate: 470 ~
Protein: 200 ~
Fat: 90 ~
• The vegetables in the menu were not calculated