FEEDINGPLAN

High-performance sports nutrition plan aimed also at increasing muscle mass

muscular or high physical recovery.

The V's are the times each option is recommended per week. If you don't like an option, it
you can replace it with another one that you like, a great idea to add more flavor to the plan,
it is to combine the foods with the methods of preparation found in the Cookbook.

Meals in the plan are recommended to be approximately every 3 hours. From this
This way, anxiety will decrease and there will be a linear supply of nutrients throughout the day.

This means that if there is a gap of more than 4 hours between 2 main meals,
You can use the schedule. For example; you have breakfast at 8 am and lunch at 1 pm.
You should have a snack at around 10:30 AM. This way during the day
There can be between 5 or 6 meals depending on your day.

FOODDISTRIBUTION
BREAKFAST
Option 1: 3v
3 slices of white bread +
2 slices of firm skimmed or light cheese 50 g +
coffee with milk / tea / brewed mate / any infusion without honey or sugar (choose)

option 2: 2v

4 rice cakes +
Light or skimmed spreadable cheese +
2 tablespoons of honey
8 walnut butterflies / or 20 almonds (choose)+
coffee with milk / tea / brewed mate / any infusion without honey or sugar (choose)

Option 3: 2v
tortilla with 2 eggs +
½ cup of oats +

Bachelor's degree in Nutrition; Emmanuel Cestaro M.P 4353

 1 banana +
1 tablespoon of honey
Vanilla essence and optional non-caloric sweetener +
(everything is mixed and cooked over low heat)
coffee with milk / tea / brewed mate / any infusion without honey or sugar (choose)

MID-MORNING (only if there are more than 4 hours between breakfast and lunch)
option 1: 1 fruit + 30g nuts
option 2: 2 handfuls of plain oat pillows + 20 almonds
option 3: firm yogurt + 1 fruit
choose

LUNCH
1 time hake or natural fish / 2 times chicken / 2 times red meat / 2 times
pasta with vegetables (a total of 7 times = 7 days of the week) +
Vegetables A and B ¼ plate (varying day by day) every day +
½ plate of brown rice / quinoa / legumes / white rice / potatoes (the 5 days that
comes meats
1 tablespoon of raw olive oil on the served plate

MEDIUM AFTERNOON (only if there are more than 4 hours between breakfast and lunch)

option 1: 1 fruit + nuts 30g

Option 2: 2 handfuls of oatmeal pillows without filling + 20 almonds
option 3: firm yogurt + 1 fruit
(choose)

snack
Option 1: 3v
3 slices of whole grain bread+
Firm cheese 50 g +
1 fruit +
coffee with milk / tea / brewed mate / any infusion without honey or sugar (choose)

Bachelor in Nutrition; Emmanuel Cestaro M.P 4353

Option 2: 2v
omelette with 2 eggs +
½ cup of instant oats +
1 banana +
Vanilla essence and optional non-caloric sweetener +
coffee with milk / tea / brewed mate / any infusion without honey or sugar (choose)

Option 3: 2v
Light or skim yogurt with ½ cup of granola + 1 fruit

DINNER
1 time hake or tuna in its own juice / 2 times skinless chicken / 2 times lean red meat / 2
sometimes ½ plate of brown rice or legumes and 1 egg +
Vegetables A and B ½ plate (varying day by day) every day +
¼ plate of brown rice / quinoa / legumes / white rice / potatoes (for 5 days of
meats)
1 tablespoon of raw olive oil on the served plate

Measurements per food

Chicken or bird: 250 g raw

Fish: 250 g raw

Red meat: 250 g raw

Eat every 3 hours during the hypertrophy process, try to keep the tempo in between
meals should never be larger, in this way we keep the metabolism elevated and achieve a
greater increase in muscle mass, the way in which the muscle will increase its size is
mainly due to the intake of carbohydrates (brown rice, white rice, potatoes,
legumes), in turn also needs protein (chicken, red meats, pork, fish, egg,

Bachelor's degree in Nutrition; Emmanuel Cestaro M.P 4353

low-fat cheese), the products are recommended to always be light or low-fat, since
In this way, we can increase muscle mass while reducing the increase in fat.

It is very important in this muscle gain process that physical activity is carried out for it.
Fin. Weight training between 8-10-12 repetitions (4 times a week), and additionally add
aerobic (at least 2 times a week), in order to optimize cardiovascular results, and to your
You can reduce the risk of gaining fat.

FOOD SELECTIONAND RECOMMENDATIONS

minimum 2 liters / Day
Mate without sugar free.
Raw vegetables free.
Reduce the use of salt.
Try to avoid the use of sugar.
Try to avoid fried foods, cookies, and fatty pastries.
A tablespoon of olive oil for salads.

IMPORTANT Reminder
Meals should be taken approximately every 3 hours, this way you will know
how many meals to eat (4, 5 or 6 meals).

FOR SEASONING: Salt (little quantity), garlic, chili, onion, basil, saffron, cinnamon
clove, cumin, turmeric, curry, tarragon, lemon juice, bay leaf, nutmeg
orégano, perejil, pimienta, pimentón, romero, salvia, tomillo, vainilla.

WHEN PREPARING FOOD: Use cooking methods that do not require fats
(steam, boiled, oven, grill, griddle, microwave). To cook, replace the oil.
by plant dew.

CARNES MAGRAS:Nalga, peceto, bola de lomo, cuadrada, paleta, cuadril, pollo sin piel,
fish

CEREALES:
días de descanso:Quínoa, arroz yamaní, arroz integral, mijo, trigo burgol, amaranto.
Training days: white rice, potato or any of the above

Nutritionist; Emmanuel Cestaro M.P 4353

LEGUMBRES:Porotos blancos, porotos negros, lentejas, garbanzos, soja, arvejas.
3 times a week

Vegetables
A: Swiss chard, endive, chili, celery, eggplant, watercress, broccoli, cardoon, cauliflower, escarole, spinach,
["asparagus","endive","fennel","mushrooms","lettuce","turnip greens","cucumber","radish","radish","radicchio"]
radicheta, repollo, repollitos de Bruselas, tomate, zapallitos, rucula.
Artichoke, fresh peas, onion, green onion, soybean sprouts, green beans, broad beans,
neighbor, palm hearts, leek, beet, carrot, pumpkin, avocado
C: Dad, potato, cassava, corn (replacement for cereals and legumes) 3 times per
week

DRIED FRUITS: Walnuts, almonds, chestnuts, hazelnuts. (always the indicated portion, it
you can make replacements at the same weight)

PREPARATION IDEAS

Light or skim cheese omelet with Swiss chard: make the omelet with a
egg, 2 egg whites, 50g of skimmed cheese, and chard or spinach to taste) It is
you can combine brown rice, white rice, or legumes
Vegetable stew: (cubes of pumpkin, carrot, zucchini, green beans and
chicken with tomato sauce, brown rice, and legumes
Rolled chicken breast: roll a chicken supreme with cooked ham,
grated carrot and chili with cling film and cook it in the oven or Essen pot
combine with ½ plate of baked potatoes.
Vegetable stew: zucchini, carrot, pumpkin, onion, tomato, etc. ½ plate
white rice, and 1 egg
Chicken with vegetables: roast a piece of chicken in the oven or on the grill. Prepare
on the other hand, onion rings, bell pepper in julienne, and diced carrot,
all boiled. Serve the pieces with the vegetables on top and add rice
white ¼ plate
Hake and saffron rice rolls: Assemble 2 hake rolls with
toothpicks. Cook them in vegetable broth in the oven. Serve with
boiled pumpkin salad in cubes, asparagus tips, cubes of
Bachelor in Nutrition; Emmanuel Cestaro M.P 4353
beetroot, carrot sticks, combine it with ½ plate of rice with
saffron. Season to taste.
Pepper steak medallion and baked potatoes: Cook in the oven or at the
grill 1 meat medallion. On the other hand, prepare meat broth, with
pepper and seasonings to taste. Serve the meat with the pepper sauce. (can be
be made with any cut of lean meat), served with the potatoes
oven
Hake fillet with mushrooms: Bake 1 hake fillet.
on the other hand, prepare a vegetable broth, fillet mushrooms. Serve the
Fillets with sauce. Serve with lentil salad and boiled potatoes.
Chicken stir-fry: 1 portion of skinless chicken cut into strips, half an onion,
in julienne, 2 diced and cooked tomatoes, 6 cooked green beans, half a carrot
in julienne, bean sprouts or red and white cabbage in julienne. Cook everything
with heat. Serve with ½ plate of brown rice
Cheese sauce: ½ cup of skim milk, 30 g of firm cheese, 1
tablespoon of cornstarch. (it can be added 3 times a week to food of
your preference

SALAD IDEAS (Vegetables A and B), the chosen option always

combine it with carbohydrates.
CARROT AND EGG
CARROT-APPLE
BEET AND EGG
Chard and egg
BROCCOLI-BLACK OLIVES-TOMATO
OF GREEN LEAVES: LETTUCE-ROCKET-SPINACH-BASIL
TYPES OF LETTUCE: BUTTERHEAD-CRIOLO-PURPLE
CHICORY-TOMATO-CARROT
CABBAGE-LETTUCE-CHERRY TOMATOES
PALMETTO-COLTRAH-CABBAGE WHITE
["CABBAGE","PEAS","CORN","ORANGE"]
HEARTS OF PALM-TOMATO-CORN-OLIVES
ARUGULA-PARMESAN-AVOCADO-CHERRY TOMATOES
SPINACH-ARUGULA-AVOCADO-CHEESE CUBES.
Bachelor in Nutrition; Emmanuel Cestaro M.P 4353
 CLASSIC MIX (TOMATO AND LETTUCE)
CAPRESE (CHERRY TOMATO, BASIL, CHEESE)
TRES INGREDIENTES (TOMATE, LECHUGA, ZANAHORIA)

To achieve metabolic change, we need to ingest nutrients, the way in which

we redistribute food during the day, helping to boost metabolism by combining the
macronutrients.

Macronutrients:

Carbohydrates: brown rice, yamani rice, quinoa, legumes, potato, sweet potato, whole grain bread,
fruit, white rice, millet, bulgur wheat, amaranth.

Proteins: egg, chicken, fish, red meats, pork, skimmed cheeses.

Essential fats: olive oil, nuts, fish

Important data:
In addition to eating properly, it is always good to get the necessary check-ups.
with your primary care doctor to assess your overall health status.
Recommendations for possible health circumstances:

Hypothyroidism:
In case of having hypothyroidism and the patient is taking levothyroxine (amount always
regulated by your doctor), take it 1 hour and a half before breakfast. Or remove the fiber from
breakfast if the intake of breakfast cannot be spaced out, remove the skins and seeds of fruits,
remove the oats, replace whole grain bread with white bread (only at breakfast)

High cholesterol:
Avoid fried foods
Increase fiber intake
Consume olive oil or canola in the indicated quantities.
Carry out physical activities

Elevated triglycerides:
Avoid simple sugars such as: sugar, honey, cookies, excess fruit, reduce products.
industrialized.

Hypertension:
avoid table salt, canned foods, snacks, industrial soups, industrial broths, processed meats,
soy sauce.

Diabetes type 2:
Bachelor's degree in Nutrition; Emmanuel Cestaro M.P 4353
The administration of the drug (generally metformin) must always be monitored.
always by your primary care physician.

Plan details:
Before starting to take measurements and weight:

Fasting weight

Minimum waist circumference 3 cm above the navel

Waist circumference Max 3 cm below the navel

Hips legs together (buttocks area, widest part)

Biceps in contraction, arm bent, widest area

It is more effective to see the results of the body, the clothes, the mirror, the energy, and not so much the weight.

After implementing the plan, (approximately 1 month) you can proceed with the detonation plan 3 and
In that same file, intersperse method 3 and method 4. That way you will have more tools for
define the body.

Download the free evolution spreadsheet from the page, to keep track once a week.
I clarify that the result will mostly be observed in physical performance and energy.

This plan is not recommended for people with conditions that require special monitoring.
previously named). For example, diabetes type 1, renal pathologies, pancreatic or
hepatitis, or any situation that requires special care.

Success with this incredible process!

Frequently asked questions:

What should I do if I have an event?

You should go and enjoy, consume the foods you feel like, but in a 'controlled' way without
"excesses", then the next day you return to the meal plan.

How many permits can I have?

Bachelor's degree in Nutrition; Emmanuel Cestaro M.P 4353
It depends on the permit, but 1 or 2 meals outside the plan per week will not affect the progress.
The fewer permits you have, the more evolution you will achieve. But make the permits while trying to.
they are all considered 'healthy' foods.

Can I consume fried foods and alcohol?

Try to keep the allowances moderate and try to avoid fried foods, as they can cause
discomfort because the body is adapting to healthy eating. Alcohol as little as possible.
possible since it fixes fats and makes the process difficult, but in small amounts it will not affect (example: 1
a glass of wine or 1 glass of beer or 1 drink per week etc.). I clarify again; per week, not to
day.

How much fruit can I consume? Any?

As many as you want and in the quantity you want if your goal is to gain weight.

How much is normal in evolution?

When it comes to gaining weight, it largely depends on the person's genetics, but it is
It is extremely important that in addition to carrying out this plan, you can train in a gym to
increase muscle mass.

What should I do if I don't like a food from the plan?

You can replace it with another food from the plan or an option that you like, or you can innovate a bit.
ideas along with the recipe book, but you should know that you should make it as similar as possible in quantity and
the quality of nutrients, the more results you will have.

Should I switch to plan 2 when I achieve my goal?

My advice is to switch to the hypercaloric plan 2 a month after starting this plan, as it is the most
The important part of the process is the learning, and it is not strict diets, but rather a process in the
How will you increase your knowledge in such a way that it will be reflected in your desired results.

Will eating the same foods that I was already consuming have an effect on me?

Totally, because beyond providing the nutrients, the result is generated by the combination.
of those nutrients, the plans to gain weight and reduce fat have similar foods, but
administered in ways, quantities, and combinations, completely different.

Bachelor in Nutrition; Emmanuel Cestaro M.P 4353

What physical activities should I do?

To gain weight, it is very important to engage in activities that build muscle mass.
gym

Once I gain weight, what should I do? And what if I don't gain what I want? Important question.

First, carry out this plan for 1 month, in the next plan the method of toning will be explained.
muscle mass generated, or even continue to stimulate it.

Then in plan 2, there will be frequently asked questions oriented towards a next level, to learn how to
manage the combination of nutrients better, I recommend that you try to stick to it this month.
maximum possible to this plan, if you fall one day, there is no problem, you resume the next day with the
food. A fall is something normal, it happens to everyone, but keep in mind that it is not a new
inicio ya que el organismo ya estará estmulándose con el aporte de nutrientes.

Success with this process and congratulations on starting this journey. You can also continue
learning with the YouTube channel that is in highlights and soon the book
What I will publish. It will probably be released throughout Latin America. I will inform about the book by
Instagram su lanzamiento. Éxitos y espero tus avances en 1 mes para que me los envíes por
Instagram.

Bachelor's degree in Nutrition; Emmanuel Cestaro M.P 4353