Sample diets for a day for athletes 70 - 90 kg


Sample diets for a day for athletes 70 - 90 kg

Diet for hardgainer to put on weight to 70 kg



  1. Buckwheat boiled 300 grams + salad vegetables (any quantity) with extra virgin olive oil 3 grams
  2. Cottage cheese 0% 150 grams + Apple(orange, banana, 2 kiwi)
  3. Cottage cheese 0% 150 grams + Apple(orange, banana, 2 kiwi)
  4. Chicken thighs(not ham) without skin 3 PCs + vegetable salad (any quantity) with extra virgin olive oil 3 grams
  5. Eggs 2 large or 3 small + salad vegetables (any quantity) with extra virgin olive oil 3 grams


Diet for sirajganj, muscle mass 85 kg (maximum 6 weeks)



  1. Oatmeal is filled with boiling water 200 grams + a salad diet for weight loss
  2. Cottage cheese 0% 150 grams + Apple(orange, banana, 2 kiwi)
  3. Chicken breast boiled or grilled + salad vegetables (any quantity) with extra virgin olive oil 3 grams
  4. Protein 25 grams (can be replaced with low-fat cottage cheese with low-fat yogurt)
  5. Eggs 2 large or 3 small + salad vegetables (any quantity) with extra virgin olive oil 3 grams
  6. If you really want to drink a serving of protein to suppress hunger


Diet for hardgainer to put on weight

Diet to 85 kg



  1. Buckwheat boiled 300 grams + salad vegetables (any quantity) with extra virgin olive oil 3 grams
  2. Oatmeal is filled with boiling water 200 grams + salad vegetables (any quantity) with extra virgin olive oil 3 grams
  3. Buckwheat boiled 300 grams + salad vegetables (any quantity) with extra virgin olive oil 3 grams
  4. Eggs 2 large or 3 small + salad vegetables (any quantity) with extra virgin olive oil 3 grams
  5. Chicken thighs(not ham) without skin 3 PCs + vegetable salad (any quantity) with extra virgin olive oil 3 grams
  6. Protein 25 grams (can be replaced with low-fat cottage cheese with low-fat yogurt)
  7. Cottage cheese 0% 150 grams +yogurt+ Apple(orange, banana, 2 kiwi, or others)


Diet to 90 kg



  1. 150 grams of oatmeal+ 200 grams apples + honey
  2. 200 cottage cheese 0%+ 150 yogurt
  3. Chickens breast 250 (3 feet) or 250 Beef + carrot or cabbage + olive oil
  4. 200 cottage cheese 0% + 150 yogurt 1,4% + fruit (Apple, orange, kiwi)
  5. 125 grams of gainer
  6. 2 whole boiled eggs +boiled 4 protein + salad or cucumber+ olive oil

[post_ads]