Bulking up – Meal Plan | Kinetica Sports Bulking up – Meal Plan – Kinetica Sports
Bulking Up

Bulking up – Meal Plan

MONDAY

Breakfast

2 Poached egg, 2 grilled medium tomatoes & wholemeal toast

Calories: 474kcals
Protein: 24g
Carbohydrate: 58g
Fat: 18g

Mid-Morning Snack

Kinetica Weight Gainer (Strawberry)

Calories (based around a 90g serving): 362kcals
Protein: 31.7g
Carbohydrate: 39.7g
Fat: 8.5g

Lunch

4 slices Smoked salmon, 1 112g tub cottage cheese, 1 avocado, 2 slices of burgen or granary bread

Calories: approx. 665.27 kcal
Protein: 38.22g
Carbohydrate: 40.72g
Fat: 39.94g

Afternoon Snack/
Post Training

Kinetica All in One Shake (Chocolate)

Calories (based on 75g serving): 296kcal
Protein: 35.8g
Carbohydrate: 21.8g
Total Fat: 7.9g

Strawberry flavour also available

Dinner

Thai green fish and brown rice

Calories: approx. 862 kcal
Protein: 62g
Carbohydrate: 87g
Fat: 32g

Evening Snack
(if required)

Kinetica Protein Bar (Orange Flavour)

Calories (per 60g bar): 205kcals
Protein: 20g
Carbohydrate: 19.2g
Fat: 7.7g

Toffee flavour also available


TUESDAY

Breakfast

Protein pancakes (pancake mix, 3 egg whites and a handful of blueberries):

Calories: 692 kcal
Protein: 28.6g
Carbohydrate: 30.9g
Fat: 21.4g

Mid-Morning Snack

Kinetica Protein Bar (Orange Flavour)

Calories (per 60g bar): 205kcals
Protein: 20g
Carbohydrate: 19.2g
Fat: 7.7g

Toffee flavour also available

Lunch

Tuna nicoise salad
200g tin tuna in brine,
40g romaine lettuce,
30g vine tomatoes
30g cucumber
25g green olives
1 boiled egg
200g new potatoes

Calories: 492 kcal
Protein: 63.7g
Carbohydrate: 35.8g
Fat: 11.5g

Afternoon Snack/
Post Training

Kinetica Weight Gainer (Strawberry)

Calories (based around a 90g serving): 362kcals
Protein: 31.7g
Carbohydrate: 39.7g
Fat: 8.5g

Dinner

Steak casserole with lentils
based on 2 teaspoons of oil
1 onion chopped
2 crushed garlic cloves
1 1/2 pints of filtered water
2 vegetable stock cubes
2 carrots, 100g shiitake mushrooms
60g small aubergine
300g of prime trimmed beef steak mince
1 glass of red wine
150g of red lentils)

Calories: approx. 778.38 kcal
Protein: 85.62g
Carbohydrate: 58.56g
Fat: 14.58g

Evening Snack
(if required)

Kinetica All in One Shake (Chocolate)

Calories (based on 75g serving): 296kcal
Protein: 35.8g
Carbohydrate: 21.8g
Total Fat: 7.9g

Strawberry flavour also available


WEDNESDAY

Breakfast

100g Smoked mackerel and 2 slices of Burgen bread or wholemeal bread, lemon juice and black pepper

Calories: approx. 432.82 kcal
Protein: 22.31g
Carbohydrate: 15.28g
Fat: 31.8g

Mid-Morning Snack

Kinetica All in One Shake (Strawberry)

Calories (based on 75g serving): 299kcal
Protein: 35.2g
Carbohydrate: 24g
Total Fat: 6.9g

Chocolate flavour also available

Lunch

1 Jacket potato, 1 small tin of tuna in brine, 15g sweetcorn, 1 tub (112g) cottage cheese

Calories: approx. 490.13 kcal
Protein: 47.41g
Carbohydrate: 73.74g
Fat: 2.78g

Afternoon Snack/
Post Training

Kinetica Weight Gainer (Strawberry)

Calories (based around a 90g serving): 362kcals
Protein: 31.7g
Carbohydrate: 39.7g
Fat: 8.5g

Dinner

Chicken with roasted vegetables:
courgette, ½ red pepper, 2tbsp red pesto, 4 tomatoes and 75g brown rice

Calories: approx. 765.99 kcal
Protein: 72.54g
Carbohydrate: 32.94g
Fat: 39.09g

Evening Snack
(if required)

Kinetica Protein Bar (Toffee Flavour)

Calories (per 60g bar): 207kcals
Protein: 20.2g
Carbohydrate: 19.3g
Fat: 7.8g

Orange flavour also available


THURSDAY

Breakfast

250g Porridge oats
1 scoop (75ml) Whey Protein
200ml Semi skimmed milk

Mid-Morning Snack

Kinetica Protein Bar (Toffee Flavour)

Calories (per 60g bar): 207kcals
Protein: 20.2g
Carbohydrate: 19.3g
Fat: 7.8g

Orange flavour also available

Lunch

Bean salad (based on 120g green beans, 35g chickpeas, 20g mustard, 30g white wine vinegar, 4 tbsp olive oil, black pepper, salt, 1 shallot, garlic) + 3 slices parma ham

Calories: approx.616.66 kcal
Protein: 21.2g
Carbohydrate: 11.66g
Fat: 53.9g

Afternoon Snack/
Post Training

Kinetica All in One Shake (Chocolate)

Calories (based on 75g serving): 296kcal
Protein: 35.8g
Carbohydrate: 21.8g
Total Fat: 7.9g

Strawberry flavour also available

Dinner

200g Haddock + 70g steamed broccoli, 70g carrots, 70g courgettes, 175g new potatoes

Calories: approx. 490.15 kcal
Protein: 79.51g
Carbohydrate: 36.75g
Fat: 4.05g

Evening Snack
(if required)

Kinetica Weight Gainer (Strawberry)

Calories (based around a 90g serving): 362kcals
Protein: 31.7g
Carbohydrate: 39.7g
Fat: 8.5g


FRIDAY

Breakfast

2 egg omelette with (1 large) tomato and (30g) mushroom, with 2 egg whites and 1 slice of Burgen or Granary bread

Calories: approx. 437.22 kcal
Protein: 40.27g
Carbohydrate: 5.6g
Fat: 37.82g

Mid-Morning Snack

Kinetica Protein Bar (Orange Flavour)

Calories (per 60g bar): 205kcals
Protein: 20g
Carbohydrate: 19.2g
Fat: 7.7g


Toffee flavour also available

Lunch

(2) Peppers stuffed with 300g mixed lentils, ¼ pint chicken stock, ½tsp chilli powder boiled til tender then stuffed into a red pepper.

Calories: approx. 435.58 kcal
Protein: 28.48g
Carbohydrate: 74.37g
Fat: 5.07g

Afternoon Snack/
Post Training

Kinetica All in One Shake (Chocolate)

Calories (based on 75g serving): 296kcal
Protein: 35.8g
Carbohydrate: 21.8g
Total Fat: 7.9g

Strawberry flavour also available

Dinner

Shepherd’s pie

Calories: approx. 504 kcal
Protein: 27g
Carbohydrate: 41.85g
Fat: 26.55g

Evening Snack
(if required)

Kinetica Weight Gainer (Strawberry)

Calories (based around a 90g serving): 362kcals
Protein: 31.7g
Carbohydrate: 39.7g
Fat: 8.5g


SATURDAY

Breakfast

80g Homemade museli and 30g greek yoghurt

Calories: approx. 332.7 kcal
Protein: 10.11g
Carbohydrate: 55.12g
Fat: 9.3g

Mid-Morning Snack

Kinetica Weight Gainer (Strawberry)

Calories (based around a 90g serving): 362kcals
Protein: 31.7g
Carbohydrate: 39.7g
Fat: 8.5g

Lunch

Chicken wrap (130g chicken) with 15g low-fat mayonnaise and 80g Romaine lettuce

Calories: approx. 384.1 kcal
Protein: 41.13g
Carbohydrate: 17.92g
Fat: 16.53g

Afternoon Snack/
Post Training

Kinetica All in One Shake (Strawberry)

Calories (based on 75g serving): 299kcal
Protein: 35.2g
Carbohydrate: 24g
Total Fat: 6.9g

Chocolate flavour also available

Dinner

Healthy homemade Chinese meal: salmon teriyaki and stir-fry: red cabbage, carrot, bean sprouts, sesame oil.

Calories: approx. 662.4 kcal
Protein: 40.62g
Carbohydrate: 27.58g
Fat: 44.17g

Evening Snack
(if required)

Kinetica Protein Bar (Orange Flavour)

Calories (per 60g bar): 205kcals
Protein: 20g
Carbohydrate: 19.2g
Fat: 7.7g

Toffee flavour also available


SUNDAY

Breakfast

3 rashers of lean bacon or turkey rashers
3 slices of toasted bread
1/2 tin of beans
2 whole free range organic eggs
Tinned tomatoes (1/2 tin)
Mushrooms grilled
Tomato juice

Calories: approx. 605.77 kcal
Protein: 44.47g
Carbohydrate: 45.26g
Fat: 28.99g

Mid-Morning Snack

Kinetica All in One Shake (Strawberry)

Calories (based on 75g serving): 299kcal
Protein: 35.2g
Carbohydrate: 24g
Total Fat: 6.9g

Chocolate flavour also available

Lunch

6 Olives and cold meats: 20g salami, 20g beef, 20g Parma ham

Calories: approx. 178.14 kcal
Protein: 14.84g
Carbohydrate: 0.22g
Fat: 13.1g

Afternoon Snack/
Post Training

Kinetica Weight Gainer (Strawberry)

Calories (based around a 90g serving): 362kcals
Protein: 31.7g
Carbohydrate: 39.7g
Fat: 8.5g

Chocolate flavour also available

Dinner

Roast dinner:
200g lamb
85g Broccoli
80g carrots
40g peas
50g potatoes
90g parsnips
60g stuffing

Calories: approx. 840.65 kcal
Protein: 73.91g
Carbohydrate: 52.27g
Fat: 38.65g

Evening Snack
(if required)

Kinetica Protein Bar (Toffee Flavour)

Calories (per 60g bar): 207kcals
Protein: 20.2g
Carbohydrate: 19.3g
Fat: 7.8g

Orange flavour also available


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