Muscle Building Nutritional Plan

Total per day = 2750 kcal per day
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 a 85kg man: 85g per day
6 meals per day

Some days we have come in below this suggested guideline. The amount of carbohydrate we’ve recommended is high considering that most people struggle to do the amount of exercise needed to burn this type of amount of carbohydrate.

You’ll need to train like a beast to make this effective, if you feel there’s too much carbohydrate in a meal then just eat a bit less of them. Eat all the protein and veggies and then the starchy carbs according to your level of activity.

So if fat loss is your goal then stick to the recommendations below, but if you are already lean and just need to gain muscle then add in some carbohydrates in the 2-3 meals following your workout.

If bulking up fast is your goal then use Kinetica’s ‘Complete’ all in one formula for post workout and again whenever you see protein snacks.

If you’d prefer to gain mass more steadily then go for ‘lean gain’ for an effective boost to your healthy eating plan below.

The eating programme included tons of delicious and healthy ideas – it does not include pre and post training nutrition. Use this table for building your pre and post training nutrition.

RECOVERY MATRIX:

TRAINING INTENSITY

Immediately Afterwards

Within 1-2 hours

Within 3-4 hours

LOW

1 scoop of 100% recovery powder in 300mls water

Milk Pro Bar or 2 Scoops of Kinetica Whey Protein

Follow normal eating plan

MEDIUM

2 scoops of 100% recovery powder in 350ml of water

A Medium sweet potato with lunch in addition to routinely consumed foods

Milk Pro Bar or 2 Scoops of Kinetica Whey Protein

HIGH

3 Scoops of 100% recovery powder in 400ml of water

A banana and bowlful of blueberries and yoghurt in addition to……

A large slice of date and walnut cake with fruit smoothie

So the for light intensity sessions a single and small recovery drink is suggested.

Recovery meals can be higher on the glycemic index and have a higher glycemic load to assist glycogen replenishment – higher GI choices are preferred if subsequent exercise is necessary within 24 hours, otherwise lower GI starchy sources and fruit may be better choices.

After this drink has been consumed you can go back to your meal plan based on your goals.

Medium intensity sessions require a slightly larger amount of carbohydrate immediately post workout and again within 2 hours.

The immediate recovery drink and then within 2 hours some form of starchy carbohydrate or fruit.

Finally for high intensity sessions or matches, you need 3 separate recovery hits over 4 hours; immediately, within 2 hours and again within 4 hours.

Aiming to consume 4 times your weight in kg in grams of carbohydrates is one easy way to ensure maximum recovery.

However this is an aggressive recovery formula and should lonely be adopted after aggressive intensive training of an appropriate intensity and duration.

Remember that you first goal after training is to rehydrate to the tune of half the weight you’ve lost in kg in litres.

So if you’ve lost 3kg then drink 1.5litres of hydration based fluids before recovery based powders.

3kg weight loss: divided by 2 = 1.5kg, convert this into litres = 1.5 litres of 6-8% solution before a higher concentration beverage is consumed.

This will avoid any potential to further dehydrate an athlete through consuming too high a concentrated formula.
MONDAY

BREAKFAST:
2 poached eggs
2 grilled medium tomatoes and (and??)

Calories: 99.5 kcal
Protein: 7.29g
Carbohydrate: 4.55g
Fat: 5.79g

Mid-morning snack:
Three seed triangle

Calories: 386 kcal
Protein: 5.7g
Carbohydrate: 26.6g
Fat: 7.9g

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

Mid-afternoon snack:
Whey Protein shake
1 scoop (75ml) ‘Whey protein’ by Kinetica
30g pot of cottage cheese

Calories: Approx. 200 kcal
Protein: 43.8g
Carbohydrate: 3.5g
Fat: 3.4g

DINNER:
Thai green fish and brown rice

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

Evening snack:
1 slice Banana bread (150g)

Calories: 507 kcal
Protein: 6.6g
Carbohydrate: 79.0g
Fat: 20.4g

Night time shake:
advanced whey protein from kinetica
Use a scoop of whey protein mixed with water and ice.

Calories: approx. 120 kcal
Protein: 22g
Carbohydrate: 2g
Fat: 2g

Total: calories approx. 2919.77 kcal
Protein: 187.41g
Carbohydrate: 240.87g
Fat: 108.83g
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:
4 Ryvita biscuits and 1 tub (112g) cottage cheese

Calories: approx. 125.44 kcal
Protein: 14.49g
Carbohydrate: 6.3g
Fat: 4.84g

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

Mid-afternoon snack:
6 Olives and cold meats: 20g Parma ham, 20g salami, 20g beef

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

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:
Yoghurt and fruit; switching to total 0% Greek yoghurt, lifts the protein content and drops the fat of this snack

75g greek yoghurt
30g strawberries and gooseberries
1 tbp honey
15g mixed nuts

Calories: 289 kcal
Protein: 8.72g
Carbohydrate: 31.84 g
Fat: 15.84g

Night time shake:
advanced whey protein from kinetica
Use a scoop of whey protein mixed with water and ice.

Calories: approx. 120 kcal
Protein: 22g
Carbohydrate: 2g
Fat: 2g

TOTAL: Calories: approx. 2754.96 kcal
Protein: 249.77g
Carbohydrate: 165.12g
Fat: 82.66g
WEDNESDAY

BREAKFAST:
100g Smoked mackerel
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:
MilkPro bar by Kinetica and an apple
These come in different shapes and sizes aim for one that get you close to the macro nutrients below. Personally having some of these bars handy is always good if you get caught short. Ideally you’d have them with a piece of fruit as well.

Calories: 500 kcal
Protein: 30g
Carbohydrate: 33g
Fat: 14g

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

Mid-afternoon snack:
Tricolour salad: 1 avocado, 15g mozerella, 1 medium tomato and 4 slices of parma ham

Calories: approx. 323.03 kcal
Protein: 17.55g
Carbohydrate: 4.28g
Fat: 26.31g

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:
1/2 tub (50g) cottage cheese and an apple

Calories: approx. 135.48 kcal
Protein: 15.3g
Carbohydrate: 15.5g
Fat: 1.78g

Night time shake:
advanced whey protein from kinetica
Use a scoop of whey protein mixed with water and ice.

Calories: approx. 200 kcal
Protein: 22g
Carbohydrate: 2g
Fat: 2.5g

TOTAL: Calories: approx. 2847.45 kcal
Protein: 258.91g
Carbohydrate: 193.24g
Fat: 121.16g
THURSDAY

BREAKFAST:
250g Porridge oats
1 scoop (75ml) Whey Protein
200ml Semi skimmed milk
½ a banana

Calories: 539.25 kcal
Protein: 72.215g
Carbohydrate: 41.05g
Fat: 8.11g

Mid-morning snack:
Selection of cold meats: 30g salami, 30g Parma ham, 30g beef
45g romaine lettuce and ½ (50g) green pepper

Calories: approx. 261.44 kcal
Protein: 22.85g
Carbohydrate: 17.94g
Fat: 2.4g

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

Mid-afternoon snack:
Whey Protein shake by Kinetica
whey protein mixed with water and ice.

Calories: approx. 120 kcal
Protein: 22g
Carbohydrate: 2g
Fat: 2g

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:
Pineapple and grapefruit fruit salad + Greek yoghurt

Calories: approx. 215.05 kcal
Protein: 4.49g
Carbohydrate: 39.22g
Fat: 5.31g

Night time shake:
advanced whey protein from kinetica
Use a scoop of whey protein mixed with water and ice.

Calories: approx. 120 kcal
Protein: 22g
Carbohydrate: 2g
Fat: 2g

TOTAL: Calories: approx. 2522.55 kcal
Protein: 267.85g
Carbohydrate: 149.62g
Fat: 76.57g

+
293.375kcal (1/2 banana)
36.405 (g)
26.325g
4.13g
FRIDAY

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

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

Mid-morning snack:
Three seed triangle

Calories: 386 kcal
Protein: 5.7g
Carbohydrate: 26.6g
Fat: 7.9g

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

Mid-afternoon snack:
Homemade minestrone soup

Calories: approx. 296 kcal
Protein: 23.8g
Carbohydrate: 23.8g
Fat: 12.3g

DINNER:
Shepherd’s pie

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

Evening snack:
2 hard boiled eggs + small tin of tuna and 1tbsp low fat mayonnaise + 4 ryvita.

Calories: approx. 473 kcal
Protein: 40g
Carbohydrate: 29g
Fat: 23g

Night time shake
Whey Protein shake by Kinetica
Whey protein mixed with water and ice.

Calories: approx. 120 kcal
Protein: 22g
Carbohydrate: 2g
Fat: 2g

TOTAL: Calories: approx. 2731.8 kcal
Protein: 199.05g
Carbohydrate: 202.72g
Fat: 114.04g
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:
150g Quinoa Salad with 150g roasted vegetables (carrots, courgettes, red pepper)

Calories: approx. 639.7 kcal
Protein: 17.39g
Carbohydrate: 117.4g
Fat: 14.44g

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

Mid-afternoon snack:
Lentil and bean soup

Calories: approx. 537.24 kcal
Protein: 25.39g
Carbohydrate: 84.17g
Fat: 13.48g

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:
1 slice Banana bread (150g)

Calories: 507 kcal
Protein: 6.6g
Carbohydrate: 79.0g
Fat: 20.4g

Night Time shake:
Whey Protein shake by Kinetica;
whey protein mixed with water and ice.
Calories: approx. 120 kcal
Protein: 22g
Carbohydrate: 2g
Fat: 2g

Total Calories: approx. 3263.14 kcal
Protein: 175.04g
Carbohydrate: 382.69g
Fat: 119.72g
SUNDAY

BREAKFAST
Based on
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:
1 slice Banana bread (150g)

Calories: 507 kcal
Protein: 6.6g
Carbohydrate: 79.0g
Fat: 20.4g

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

Mid-afternoon snack:
Three seed triangle

Calories: 386 kcal
Protein: 5.7g
Carbohydrate: 26.6g
Fat: 7.9g

DINNER:
Roast dinner, based on:
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:
Greek yoghurt + fruit
Pineapple and grapefruit fruit salad + greek yoghurt

Calories: approx. 215.05 kcal
Protein: 4.49g
Carbohydrate: 39.22g
Fat: 5.31g

TOTAL Calories: approx. 2732.61 kcal
Protein: 150.01g
Carbohydrate: 242.57g
Fat: 114.35g
Recipes:

BANANA AND WALNUT CAKE (cut into 4 use 1.5 as snack)

2 large ripe bananas
225ml (8fl oz) orange, apple or other whole fruit juice
300g of flour, use wholemeal, self-raising or non-wheat and add baking powder (1 tsp.)
100g of molasses sugar or 150-200g mixed prune and apricot mash
2-3 egg whites
1 tbsp. of flaxseed oil
1 tsp. Cinnamon, 1 tsp. mixed spice
50g mixed chopped walnuts
Mash the bananas with the fruit juice.
Mix together the flour, sugar or mixed fruit and spices in a bowl. Add the banana juice mixture together with egg whites and oil. Mix these together well. Spoon into a lightly oiled tin. Bake at 160 for an hour.

THAI GREEN FISH CURRY

1 tablespoon of olive oil
1-2 onions finely diced50g of Thai green curry paste
1/2 pint of reduced fat coconut milk
250g of chunky fish e.g. cod, monkfish
200g of brown rice
Grated zest of 1 lime
Put a pan of rice on the boil.
Heat the oil in a pan and add the onion and garlic, cook until slightly caramelised.
Add the curry paste and coconut milk and simmer for around 10 minutes.
Add the fish and cook.
Serve the curry on top of the rice and garnish with fresh coriander and the lime zest.

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