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  • Male Muscle Building Supplement Guide

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    Usman Bajwa
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    This document outlines a sample meal plan for muscle building for males ages 20 to 39. It includes 6 meals with details on the types and amounts of foods to eat at each meal as well as the calorie, fat, protein, and carbohydrate content. The meals consist of foods like oats, eggs, peanut butter, lean meats, rice, broccoli, salmon, sweet potatoes, and protein supplements. The goal is to provide a balanced intake of macros and nutrients to support muscle growth and recovery.

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    For Building Muscle

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    This document outlines a sample meal plan for muscle building for males ages 20 to 39. It includes 6 meals with details on the types and amounts of foods to eat at each meal as well as the calorie, fat, protein, and carbohydrate content. The meals consist of foods like oats, eggs, peanut butter, lean meats, rice, broccoli, salmon, sweet potatoes, and protein supplements. The goal is to provide a balanced intake of macros and nutrients to support muscle growth and recovery.

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    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
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    19 views2 pages

    Male Muscle Building Supplement Guide

    Uploaded by

    Usman Bajwa
    This document outlines a sample meal plan for muscle building for males ages 20 to 39. It includes 6 meals with details on the types and amounts of foods to eat at each meal as well as the calorie, fat, protein, and carbohydrate content. The meals consist of foods like oats, eggs, peanut butter, lean meats, rice, broccoli, salmon, sweet potatoes, and protein supplements. The goal is to provide a balanced intake of macros and nutrients to support muscle growth and recovery.

    Copyright:

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    Download as DOCX, PDF, TXT or read online from Scribd
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    of 2

    http://www.bodybuilding.

    com/guides/male-20to39-muscle-building/supplements

    MEAL 1http://www.bodybuilding.com/guides/male-20to39-muscle-building/supplements

    Oats
    1.5 Cups Uncooked Calories: 461 
    Fats: 7.5 Grams | Protein 19 Grams | Carbs 81 Grams

    Egg Whites
    4 Eggs Calories: 68 
    Fats: 0.2 Grams | Protein 14.4 Grams | Carbs 0 Grams

    Whole Eggs
    2 Eggs Calories: 147 
    Fats: 10 Grams | Protein 12.6 Grams | Carbs 0.8 Grams
    MEAL 2

    Natural Peanut/Almond Butter


    3 Tbs Calories: 292 
    Fats: 24 Grams | Protein 12 Grams | Carbs 9 Grams

    100% Whole Wheat Bread


    2 Slices Calories: 260 
    Fats: 4 Grams | Protein 8 Grams | Carbs 46 Grams

    Banana
    1 Large Calories: 105 
    Fats: 0.4 Grams | Protein 1 Gram | Carbs 27 Grams
    MEAL 3

    Lean Meat
    4 Oz Calories: 186 
    Fats: 4 Grams | Protein 35 Grams | Carbs 0 Grams

    Brown Rice
    2 Cups Cooked Calories: 432 
    Fats: 3.6 Grams | Protein 10 Grams | Carbs 90 Grams

    Broccoli
    1 Cup Calories: 55 
    Fats: 0.5 Grams | Protein 3 Grams | Carbs 11 Grams
    Olive Oil
    0.5 Tbs Calories: 60 
    Fats: 7 Grams | Protein 0 Grams | Carbs 0 Grams
    MEAL 4

    Salmon
    4 Oz Calories: 207 
    Fats: 12.3 Grams | Protein 22 Grams | Carbs 0 Grams

    Sweet Potato
    12 Oz Calories: 324 
    Fats: 0.7 Grams | Protein 7 Grams | Carbs 75 Grams
    MEAL 5: PRE-WORKOUT

    Whey Protein
    1 Serving Calories: 110 
    Fats: 1 Gram | Protein 22 Grams | Carbs 1 Gram

    Oats
    1 Cup Uncooked Calories: 312
    Fats: 6 Grams | Protein 12 Grams | Carbs 54 Grams
    MEAL 6: POST-WORKOUT

    Whey Protein
    1 Serving Calories: 110 
    Fats: 1 Gram | Protein 22 Grams | Carbs 1 Gram

    Karbolyn
    1 Serving Calories: 120 
    Fats: 0 Grams | Protein 0 Grams | Carbs 30 Grams

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