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My adjusted meal plan for next week.
Because I want to gain some fat for prolonged fasting which I’m gonna do in next 3 months, my meals will contain more calories.
I decided to add half watermelon to my fruity snacks, 2 eggs before bed to boost protein synthesis while sleeping. At the end of the day the amount of calories I will consume is around 3900Cal.
That amount of calorie is too much than enough to gain weight even I do daily intense exercises.
Additionally, last week I adjusted my plan once. It was about reducing oat and vegetables because they’re so hard to be eaten without salt and sugar. Here is gonna be my new whole plan for this week.
First meal right after workout(9am)
- whey 2 scoop
- Pumpkin seeds 60g
- Boiled legumes 200g
Second meal(12pm)
- Whey 1/2 scoop
- oat 33g
- Vegetables*
Third meal(3pm)
- Whey 1/2 scoop
- oat 33g
- Vegetables*
Fourth meal(6pm)
- Whey 1/2 scoop
- oat 33g
- Vegetables*
Fifth meal(9pm)
- whey 1/2 scoop
- Fruit
- Eggs 2
Snacks
- pineapple 1
- Guava 1
- Watermelon 1/2
- Bananas
- Mangoes
* the portion of vegetables is the same 1/2 of that meal’s portion.
* Always have fruits without meal. Vitamins and nutrients in fruits are better digested which empty stomach
* At fifth meal always have some fruits
* There is no reason that I relocate oat and vegetables to 3 meals instead of 4, I just don’t want to eat much before bed.
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