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.

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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.