Musashikun

I used to do weightlifting sport for 10 years and just joined MMA (having good knowledge of Judo)
and I need to pack up a few pounds to move on to super heavey weight category.
- I weight 115kg and my height is 178cm.
- What is a safe meal plan starting from morning to night and all this in terms of calories ?
Thanks

the_beast

i just recomend high protien meals with lots of water to get water wight

__________________
I rock til i pass out

69nites

what's your goal weight?

253 is pretty big.

I'd do around 4000 calories a day split evenly over 6 meals and see where you're at. You'll probably end up closer to 4500 calories. Eating that many healthy balanced calories takes some serious discipline.

40-40-20 protien-carbs-fat calories.

wukkadb

Breakfast;
3-6 whole eggs
2 pieces toast with peanut butter
1 glass of milk
1 piece of fruit

Mid-day snack;
1 cup of yogurt
2-3 cups of blueberries
2-3 cups of almonds
Piece of fruit

Lunch;
Large amount of pasta, preferablly whole wheat, mixed with some sort of protein, probably chicken
Lots of veggies, preferabbly broccoli


Mid-day snack;
1 can of tuna on 2 pieces of wheat bread

Dinner;
Some sort of protein, with veggies, and some starch. Example being a steak, lots of veggies, baked potato

Before bed snack;
Small spinach salad with blueberries, olive oil, almonds, feta cheese, etc.
Or some cottage cheese, or peanut butter, etc.

This is an example of how to eat healthy throughout the day, it's up to you to raise the calories to a level that gains you weight. The important thing is that you're eating 6 meals a day, consisting of lots of lean proteins, lots of vegetables, lots of healthy carbs, fruits, etc.

__________________

yorT

The is a nice meal plan right there wukka. It sounds goooood to me but that might be cause I am hungry.

__________________

FFL 3rd +90
Mauricio "Shogun" Rua
Demian Maia
Martin Kampmann
Nate Diaz