If your weight lifting diet is lacking then use the following,
this is a solid meal plan for any bodybuilder looking to gain lean
quality muscle.
Start out by getting 40-50 grams of protein per sit down meal. If you are an ectomorph you might have to move on to more protein per meal. I have added a sample breakfast lunch and dinner plan.
Breakfast
glass of milk or juice
slice of toast-whole grain only
1/4 pound of any kind of meat- (sausage, bacon, etc.)
and 2 eggs cooked by your choice
This will be a great start to the day, giving you around 50 grams of protein, perfect, now lets move on to your next meal
Lunch
glass of milk (skim or soy milk) chocolate milk is fine
2 slices of toast, jelly, butter, cinnamon, anything on top is fine, peanut butter (low fat or reduced fat) is really good because it has a lot of protein
1/4 pound of meat- (grilled chicken, hamburger, steak, fish, etc.)
fruit- (canned pineapples, apples, banana, etc.)
This concludes your lunch, this should be around 40-50 grams of protein, now lets move on to your next sit down meal
Dinner
Salad with lite dressing
some sort of potato- (mashed, baked, etc.)
big piece of meat, about a half pound
milk or juice
serving of vegetables
Piece of fruit, canned is OK
Here is another 50-60 grams of protein
Now this concludes your sit down meals, for a more advanced diet for weight gain through weight lifting add more eggs to each meal, a half pound meat at all meals and more soy milk or skim milk. To be more precise, you can be taking in up to 240 grams of protein in just your sit down meals.
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Start out by getting 40-50 grams of protein per sit down meal. If you are an ectomorph you might have to move on to more protein per meal. I have added a sample breakfast lunch and dinner plan.
Breakfast
glass of milk or juice
slice of toast-whole grain only
1/4 pound of any kind of meat- (sausage, bacon, etc.)
and 2 eggs cooked by your choice
This will be a great start to the day, giving you around 50 grams of protein, perfect, now lets move on to your next meal
Lunch
glass of milk (skim or soy milk) chocolate milk is fine
2 slices of toast, jelly, butter, cinnamon, anything on top is fine, peanut butter (low fat or reduced fat) is really good because it has a lot of protein
1/4 pound of meat- (grilled chicken, hamburger, steak, fish, etc.)
fruit- (canned pineapples, apples, banana, etc.)
This concludes your lunch, this should be around 40-50 grams of protein, now lets move on to your next sit down meal
Dinner
Salad with lite dressing
some sort of potato- (mashed, baked, etc.)
big piece of meat, about a half pound
milk or juice
serving of vegetables
Piece of fruit, canned is OK
Here is another 50-60 grams of protein
Now this concludes your sit down meals, for a more advanced diet for weight gain through weight lifting add more eggs to each meal, a half pound meat at all meals and more soy milk or skim milk. To be more precise, you can be taking in up to 240 grams of protein in just your sit down meals.