MUSCLE BUILDING & MAINTENANCE                          DIET PLAN

Aims

· 3000 kcal
· 2.2g protein per kg/body weight based on 85kg man: 187g per day
· 4-5g carbs per kg/body weight based on 85kg man: 340g per day
· 1g fat per kg/body weight based on 85kg man: 85 g per day
· 6 meals per day

DAY 1

Breakfast:

Vanilla protein Porridge
250g Porridge oats
1 scoop (75ml) Whey Protein
200ml Semi skimmed milk
1 banana,
1 teaspoon honey
Cook the oats in the milk and stir in the protein powder afterwards. Leaving the honey and
banana out of this recipe drops the carbohydrate by 30g.
Caloires: 495 kcal
Protein: 41.3g
Carbohydrate: 60.2g
Fat: 6.4g

Mid-morning snack:

A pot of Cottage cheese
2 Slices Burgen or linseed bread
Calories: 350 kcal
Protein: 26.6g
Carbohydrate: 24.7g
Fat: 9.3g

Lunch:
1 Medium Jacket potato
420g baked beans
Calories: 427 kcal
Protein: 20.5g
Carbohydrate: 88.3g
Fat: 1.9g
This meal because of it’s high carbohydrate to protein ratio is ideal post lunch time training
session.
If you were to eat it at other times, I would add a tin of tuna and cut the bean portion in half

Mid-afternoon snack:

Crudites: 60g celery, 60g carrots, 60g cucumber and 200g cottage cheese
If you don’t like weighing food then this is about enough crudités to fill both hands cupped
together
Calories: 233 kcal
Protein: 26.3g
Carbohydrate: 12.4g
Fat: 9.0g

Dinner:

Beef Stroganoff (see recipe below)
Calories: 960 kcal
Protein: 74.1g
Carbohydrate: 33.1g
Fat: 60.1g
Evening snack:
Three seed triangle – See recipe below
Calories: 386 kcal
Protein: 5.7g
Carbohydrate: 26.6g
Fat: 7.9g

Night Time Shake:

1 scoop (75ml) Whey protein isolate
30g pot of cottage cheese
Cottage cheese is a naturally slow releasing protein, this means prolonged delivery of aminos
(building blocks) to muscles whilst you sleep.
Calories: Approximately 200 kcal
Protein: 33.8g
Carbohydrate: 1.5g
Fat: 1.4g

DAY1:

Total calories: 2951 kcal
Protein: 218.3g
Carbohydrate: 246.8g
Fat: 96g.