Eating plan for men (muscle mass)

In this lesson we will provide you with meal plans by weight and height. These designs are designed for men who want to increase their muscle mass. As we have explained in previous guides, nutrition is a key factor to consider if you want to achieve positive results during your training sessions. You should choose the plan that best represents your measurements.

If, when determining the amount of calories needed based on your weight and height, it turns out to be lower than the lowest plan, you should decrease 50 calories for every 2 kg you weigh less. On the other hand, if the higher plan is not enough for you, you should add 50 calories per day for every 2 kg you weigh more:

• Male meal plan I - 2350 calories (61 kg, 5"9").

• Male Meal Plan II - 2550 calories (68 kg, 6"0")

• Male Meal Plan III - 2750 calories (75 kg, 6"1"")

Male Meal Plan I

Breakfast (7:30 a. m.): Breakfast sandwich:

• 2 eggs (fried or scrambled).

• 40 Grams of avocado

• 2 Slices Whole Wheat Bread

• Tablespoon of olive oil

Total:(570) Cal-(52g) Carbohydrate (7g fiber)-(31g) Fat-(21g) Protein

Lunch (12p.m.): Rice with meats and vegetables:

• 100 grams of rice (brown) (uncooked).

• 100 Grams Beef Steak (uncooked)

• 100 Grams Mixed Vegetables (uncooked)

Total:(644) Cal-(91g) carbohydrate (8g fiber)-(11g) fat-(42g) protein.

Pre Workout Snack (30 min before workout) Protein Shake and Fruit:

• Apple

• 20 grams protein powder (1 scoop)

Total:(175 cal)*(27g) carbohydrate (4g fiber)-1g fat-16g protein.

Dinner (1- 2 hours after workout): Rice with chicken and beans:

• 70 grams (brown) rice (uncooked).

• 70 Grams Chicken Breast (raw)

• 70 Grams Black Beans (uncooked)

Total: 582 cal - 98 g carbohydrates (13 g fiber) - 5 g fat - 36 g protein.

Snack before bedtime (10 p.m.): Protein shake and nuts:

• 40 grams of nuts (about a handful).

• 20 grams of protein powder + 5 grams of creatine

• 100 grams whole milk

Total:379 Cal-17g carbs (4g fiber)-24g fat-26g protein.

Total Plan: 2349 calories-284g carbs (36g fiber)-73g fat-142g protein:

Male Meal Plan II

Breakfast (7:30 a.m.): Breakfast sandwich:

• 2 eggs (fried or scrambled).

• 2 Slices Whole Wheat Bread

• 40 Grams of avocado

• Tablespoon of olive oil

Total: 570 Cal - 52 g carbohydrate (7 g fiber) - 31 g fat - 21 g protein.

Lunch (12 p.m.): Rice with meat and vegetables:

• 120 grams of rice (brown) (uncooked).

• 100 Grams Beef Steak (uncooked)

• 100 Grams Mixed Vegetables (uncooked)

Total: 718 Cal - 106 g carbohydrates (8 g fiber) - 12 g fat - 44 g protein.

Pre-Workout Snack (30 Min Before Workout): Protein Shake and Fruit:

• Apple

• 20 grams of protein powder (1 scoop)

Total: 175 cal - 27 g carbohydrate (4 g fiber) - 1 g fat - 16 g protein.

Dinner (1 - 2 hours after training): Rice with chicken and beans:

• 70 Grams Rice (brown) (uncooked).

• 100 Grams Chicken Breast (raw)

• 90 grams Black Beans (uncooked)

Total: 686 cal - 110 g carbohydrates (16 g fiber) - 6 g fat - 47 g protein.

Snack before bedtime (10 p.m.): Protein shake and nuts:

• 40 grams of nuts (about a handful).

• 20 grams of protein powder + 5 grams of creatine

• 100 grams whole milk

Total: 379 Cal * 17g carbs [4g fiber]-24g fat*26g protein.

Total Plan: 2527 calories - 312g carbs (39g fiber) - 74g fat - 155g protein.

Men's Meal Plan III

Breakfast (7:30 a.m.): Breakfast sandwich:

• 2 eggs (fried or scrambled).

• 2 Slices Whole Wheat Bread

• 40 Grams of avocado