Breakfast
4-6 egg whites with 2 yolks
100 g porridge
1 banana
The meal will be: 525 calories, 38 grams protein, 59 grams carbohydrates and 15 grams of fat.
Why? Eggs are an excellent source of protein, a protein is quickly digestible and perfectly suited to the production of muscle. Meals will provide energy, complex carbohydrates are an excellent source of energy. A banana obtained from fructose and potassium participate in the formation of glycogen in the liver and muscles.
Tip for the leaven: instead of boiling water use milk and porridge use, as well as an additional drink of milk, it will add an additional 16 grams protein, 24 grams of carbohydrates and only 4 grams of fat.
Tip for losing weight: Replace strawberry banana, and reduce the amount of calories 50kcal. Also, you cannot eat egg yolks as you eat a minimum of fat.
Lunch
170-250 lean beef
100 g of pasta
50 g of broccoli
The meal will be: 700 calories, 60 grams protein, 83 grams carbohydrates, 13 grams of fat.
Why? Muscle growth is ideal for beef, it is creatine, all of the necessary amino acids and B vitamins, also contains iron. Pasta provides carbohydrates that are necessary in order to remain vigorous, and broccoli are different compounds involved in fat burn.
Tip for the mass gain: Select a fattier meat. This will facilitate the collection of the required amount of calories.
Tip losing weight: Reduce by half the portion of pasta, so you eat fewer calories. Padidinkit double portion of broccoli, extra long fibers provide a feeling of satiety, and consume less calories and feel better.
Meal before a workout
(One hour before):
250 grams of lean curd
4 cakes of rye bread with 2 tablespoons jam.
The meal will be: 532 calories, 35 grams protein, 89 grams carbohydrates, 4g fat.
Why? The protein curd from entering the blood stream around the start of workouts, which will reduce muscle breakdown. Jam contains sugar which will cause the insulin it will also reduce muscle breakdown. Rye bread is a slow burning carbs, it will reduce the sugar content reduction resulting from eating sugar.
Tip for the mass gain: Consume more jams, the prevention of depletion of glycogen reserves
Tip losing weight: Consume two pieces of bread.
Post-workout meal
Protein shake with water, 100 g of rice with raisins 50g
The meal will be: 549 calories, 45 grams protein, 91 grams carbohydrates, 2 grams of fat.
Why? Recovery and growth. Quickly digestible protein, carbohydrates and accelerate the process of recovery. Protein amino see great Source and rice razinom provide carbohydrates that cause insulin to help muscle growth.
Tip for the mass gain Increase portion of rice and 150 g
Tip losing weight: Use 50 rice and 25 grams of raisins
Appetizer
Turkey sandwich
2 slices wheat bread
2-3 pieces of low-fat cheese
3-4 pieces of turkey.
Mayonnaise and mustard to taste
The meal will be: 316 calories, 35 grams protein, 34 grams carbohydrates, 4 g fat
Why? This meal is easy, it can be quickly prepared, bring to work or school.
Tip for the mass gain: Drink a glass of milk and eat a couple of fruit
Tip losing weight: Instead of using mayonnaise to be less fat.
Dinner
200 grams of lean curd
Why? Casein curd weight (slowly digested protein) will provide the necessary materials for muscle at night, protection from decay.
Tip for the mass gain: You can add the honey or jam