Here is an example of our lean gains meal plan. If you’re interested in more information on this kind of meal plan especially in relation to doing this whilst rugby training then please get in touch with us now on Instagram, Twitter or Facebook.
Breakfast 06:45 – 4oz Porridge Oats, water, 1 or 2 scoops WHEY protein. Blend then microwave till it thickens. *Don’t microwave too much and overcook, this can destroy the protein*
09:00 – Chicken Breast 150g, 250g white rice *Add sweetcorn and peas if desired* and steamed vegetables
11:00 – Large Baked Potato, Chicken breast 150g, Sweetcorn, Pineapple & Light Mayonnaise
13:00 – Fish (any kind but not kippers), 250g white rice, Salad
15:00 (Pre-workout) – 1 scoop whey isolate protein, 1 banana, 1 apple, 1 orange, skimmed milk or water and blend to make a drink
17:30 (Post workout straight after training) – 2 or 3 scoops whey protein, Water and blend *This needs to be straight after training*
19:30 – Lean Steak, with either 1 of the following: Boiled potatoes, Baked potato, white rice or pasta with steamed vegetables or salad
21:30 – Chicken, Beef or prawn salad wraps with a light mayo, you can have 2 or 3 of these
23:00 – 1 scoop whey protein with water or skimmed milk
Additives: Garlic, Black pepper, Paprika, Chilli, Apple cider vinegar
Drinks: Water, Black coffee, black tea, Diet Coke, (if you drink alcohol stick to dry white wine)
Supplements: Whey Protein, Multi Vitamins, Creatine, BCAA’s
*No Low fats, No Low salts, No Low sugar foods* Stick to natural foods.