high protein low glyemic load bodybuilding meal planIn anticipation of next week’s free book of meal plans, here’s another ANABOLIC menu to get your teeth into!

It’s a low-GL, high protein affair, highly suitable for the GLAD bodybuilding diet. It’ll net you a muscle-fueling 232g protein!

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I gotta say, putting together meal plans is extremely tedious work. Putting foods together and having it all add up to set macros and calories is just a royal pain in the butt!

Don’t believe me? Decide on a calorie level for the day, and also gram levels for carbs, protein, and fat. Now go design a menu to hit that. Go. I’ll wait here. Hard to even know where to start, right?

No-one likes doing it. Just putting together this one plan alone took me 4 hours yesterday! But soon you won’t have to as you’ll have a bunch of meal plans to turn to without having to fry your brain.

LOW G.L. HIGH PROTEIN MEAL PLAN – 3000 CALORIES

Thanks for forum member KRS for some ideas on this one.

 

MEAL #1 – Eggs & Toast with Butter

2 x Slices Burgen Bread (toasted is good)

  • Calories: 231.2
  • Protein: 14g
  • Fat: 8.8g
  • Carbs (net): 24g

4 x Whole Eggs (see here why you should eat your yolks)

  • Calories: 287.6
  • Protein: 24g
  • Fat: 20.4g
  • Carbs (net): 2g

2 x Tablespoons Butter for spreading on your toast (about 30g)

  • Calories: 207
  • Protein: 0g
  • Fat: 23g
  • Carbs (net): 0g

TOTAL CALS: 725.80 | Protein: 38g | Fat: 52.2g | Carbs (net): 26g

 

MEAL #2 – Chicken, Brown Rice, Butter, Kidney Beans, Broccoli

200g or 7 ounces Chicken

  • Calories: 207
  • Protein: 45g
  • Fat: 3g
  • Carbs (net): 0g

100g or 3.5oz Brown Rice

  • Calories: 351
  • Protein: 7g
  • Fat: 3g
  • Carbs (net): 74g

120g or 4oz Kidney Beans

  • Calories: 125
  • Protein: 8g
  • Fat: 1g
  • Carbs (net): 21g

100g or 3.5oz Broccoli

  • Calories: 28
  • Protein: 3g
  • Fat: 0g
  • Carbs (net): 4g

15g or 1 tablespoon Butter (Kerrygold brand is best)

  • Calories: 108
  • Protein: 0g
  • Fat: 12g
  • Carbs (net): 0g

TOTAL CALS: 819 | Protein: 63g | Fat: 19g | Carbs (net): 99g

 

MEAL #3 – Oats, Whey & Sunflower Seeds (good for before your workout)

60g Porridge Oats

  • Calories: 208
  • Protein: 6g
  • Fat: 4g
  • Carbs (net): 37g

25g Sunflower Seeds

  • Calories: 152
  • Protein: 6g
  • Fat: 12g
  • Carbs (net): 5g

40g Whey Protein, which will yield some fat and carbs but around 33g protein.

  • Calories: 152
  • Protein: 33g
  • Fat: 1g
  • Carbs (net): 2.75g

TOTAL CALS: 512 | Protein: 45g | Fat: 17g | Carbs (net): 44.75g

 

MEAL #4 – Protein Shake (40g) Take after your workout. You can move this meal around to whenever you train in the day.

  • Calories: 152
  • Protein: 33g
  • Fat: 1g
  • Carbs (net): 2.75g

TOTAL CALS: 152 | Protein: 33g | Fat: 1g | Carbs (net): 2.75g

 

MEAL #5 – Lean Beef Mince, Sweet Potato, Cheese, Butter, Tomato

150g or 5oz Lean Beef Mince

  • Calories: 294
  • Protein: 40g
  • Fat: 14g
  • Carbs (net): 2g

200g or 7oz. Sweet Potato

  • Calories: 184.5
  • Protein: 2g
  • Fat: 0.5g
  • Carbs (net): 43g

45g Cheddar Cheese, which is about 2 regular slices or 1 ½ ounces

  • Calories: 156
  • Protein: 10g
  • Fat: 12g
  • Carbs (net): 2g

15g or 1 tablespoon Butter (Kerrygold brand is best)

  • Calories: 108
  • Protein: 0g
  • Fat: 12g
  • Carbs (net): 0g

1 Regular Tomato

  • Calories: 16
  • Protein: 1g
  • Fat: 0g
  • Carbs (net): 3g

TOTAL CALS: 758.5 | Protein: 53g | Fat: 38.5g | Carbs (net): 50g

TOTALS FOR THE DAY:

CALORIES: 2967.30

PROTEIN: 232g

FAT: 127.7g

NET CARBS: 222.5g

Enjoy this one, guys. Back to the lab for me to put together some more!

By the way, if you have your own meal plan that you’d like to share with me, I’d love to see it. Please comment below or send it via the MuscleHack facebook page.

P.S.

Train With 100% Intensity!

Mark (Please give the article a like or a tweet if it helped you. Thanks)

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