Are you looking to build muscle and weight? You should visit a doctor or dietitian nutritionist. He can determine whether the low weight is due to your type of incorporation or other causes. Keep a food diary to monitor your calorie intake and make sure you’re getting all the nutrients and the amount you need. Add healthy calories to your breakfast and lunch as whole grains, peanut butter and fruit. Ensure that your snacks are healthy, no junk. Opt for granola bars, nuts or dried fruit and crackers with cheese or tuna and sliced raw vegetables.Balanced diet
Are you interested in increasing muscle mass? Complement your work in the gym with a varied and balanced diet. Take the amount of protein just and necessary to make your muscles grow, follow our diet.
Breakfast: 200 ml semi-skimmed milk with 40 grams of breakfast cereals, 60 grams of bread with margarine 15 grams and 25 grams of jam and 200 mL of orange juice.
Lunch: 60 grams of bread with 30 grams of ham and 150 grams of apple.
Lunch: 70 grams of beans (raw) vegetables, 125 grams of fillet of beef with potato 125 grams, 125 grams of yogurt, 150 grams of pear and 60 grams of bread.
Snack: 150 grams of rice pudding with nuts 15 grams and 15 grams of hazelnuts.
Dinner: mashed leek, carrot and potato 150 grams, 125 grams of hake in green sauce with 100 grams of peas, 150 grams of peaches in syrup and 60 grams of bread.
Oil consumption lunch and dinner: 50 ml
Recommendations
So in order to define, you must first gain muscle mass. In most cases, the effort with the weights in the gym is not enough to get the volume you want. A proper diet can help you get there. Follow this other diet that we recommend.
You have several choices in each food, really separated by slashes (/). Try to be as strict as possible if you get good results. It is a generic diet in each particular case, it is best to consult a specialist in nutrition and dietetics for you to develop the routine of meals that best suits your needs.
Breakfast
Drink: 400ml semi-skimmed milk and coffee.
Lunch: 100g of high-fiber cereal and a glass of juice or a piece of fruit.
Midmorning
Bread 50g / 2 slices whole-grain toast with turkey 80g fat / 70g of ham / cheese 150g 0% fat
Incoming: 150g of pasta or vegetables
Main dish: 150g beef fillet or turkey breast / 120g canned tuna to the natural / 150g prawns and hake.
Lining: 300g mixed salad / 250g mushrooms or eggplant / 200g canned asparagus
Dessert: Banana 150g / 200g of apple, pear, orange, kiwi, apricot or peach / 1 yogurt.
Dinner
Incoming: 300g cooked potato / 80g of pasta or rice.
Main dish: 150g fillet or chicken breast horse / 120g fillet of beef, rabbit or beef (sirloin) / 150g of shrimp or flounder / salmon 120g
Lining: 300g mixed salad / 250g zucchini, mixed vegetables, peppers or mushrooms / green beans 200g / 100g fresh peas.
Dressing: a couple of tablespoons of olive oil.
Pan: 80 g of rye bread or wheat bread / 5 grain toast.
