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Best Meal Plan to Build Muscle Faster:
In this article I will describe what would be a diet to gain muscle mass and supplementation for a professional athlete between 90 to 100 kilos of weight.
Obviously for bodybuilders of less weight, they would have to reduce the quantities a little
Of nutrients.
Even if the athlete tolerates it well, he can include another meal.
It would also be convenient to take a little natural pineapple after the main meals to help with digestion. Of course, many more supplements can be added, but I have included the ones that I consider essential.
Look here
When we get up: 8:00 a.m.
- 8 gr. of Glutamine + 5 gr. BCAAs
- Grape juice + 5 gr. Creatine in loading phase (completed loading phase only take pre and post-workout).
Lunch 1st 8:15 a.m.
- 20 gr. of whey isolate, while you prepare the tortilla.
- Tortilla with 7 to 8 egg whites + 1 whole egg
- 100 gr of oatmeal in skimmed yogurt or skimmed milk
- Multivitamin
- Vitamin E
- ZMA supplement
Lunch 2nd 10:30 a.m.
- 250-300 gr. of chicken
- 100-120 gr. Integral rice
- 20g Walnuts
- Vitamin B-6
3rd meal: 1:00 p.m.
- 250-300 gr. beef or chicken or fish
- 100-120 gr. brown rice or pasta
- 1 apple
- Joint protector (Glucosamine, Chondroitin, Collagen, msm)
4th meal: 3:30 p.m. PRE-WORKOUT
- 1 or 2 grams of L-Carnitine
- 20 gr. Whey concentrate + 5 gr. of BCAAs
- 100 gr. by mass gainer
- 1 banana
TRAINING: 4:00 p.m.
During training, 10 – 5 gr. of essential amino acids + 30 – 40 gr. of Amylopectin or Vitargo or Dextrose in small sips.
5th Meal: Post-training 5:15 p.m.
- 50 gr. whey isolate + 8 gr. of Glutamine + 5 gr. BCAA + 5 g. Creatine
- 100 gr. amylopectin + 10 gr. of honey.
- ZMA Supplement
6th meal: 7:15 p.m.
- 250-300 gr. chicken or fish
- 100 gr. of rice or can be changed from time to time for whole wheat bread.
- 1 fruit
- 500mg. vitamin C
7th meal: 10:00 p.m.
- 250-300 gr of fish
- 80 gr. rice or pasta
- Salad or grilled vegetables
8th meal: 00:00 h.
- 8 gr. of L-Glutamine
- 50 gr. of Casein
- Omega 3 supplement, from 2 to 4 pearls.
- ZMA supplement.
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