Arnold Schwarzenegger “The New Encyclopedia of Bodybuilding”

I stage:

1st breakfast: 2 eggs, 100 g of meat, poultry or fish, 200 g (1 glass) of milk, 1 piece of black bread (all this is about 50 g of protein);
2nd breakfast: a plate of oatmeal or buckwheat porridge, 200 g of milk or juice (15-20 g of protein);
lunch: 200 g of chicken broth, 100 g of meat, poultry or fish, 1-2 pieces of black bread (42-45 g of protein);
afternoon snack: 100-150 g of cottage cheese, 1-2 tablespoons of honey, 1 piece of black bread (20 g of protein);
dinner: 200 g of meat, fish or poultry, baked potatoes (2-3 pcs.) with butter or sour cream, 100 g of salad (42-45 g of protein).

Stage I lasts three weeks. If your weight has not increased, go to the next stage.

II stage:

1st breakfast: 2 eggs, 100 g of meat, poultry or fish, 200 g of milk, 2 pieces of black bread with butter (55 g of protein);
2nd breakfast: a plate of oatmeal or buckwheat porridge, 200 g of milk, shortbread (without cream) cake (15-20 g of protein);
lunch: 200 g of meat, poultry or fish, 2 pieces of black bread, 200 g of chicken broth, 100-150 g of boiled beans, fresh fruit (71-72 g of protein);
afternoon snack: 100-150 g of cottage cheese, 1-2 tablespoons

honey, 1 piece of black bread (20 g of protein);
dinner: 200 g of meat, baked or boiled potatoes (2-3 pcs.), Vegetable salad 100-120 g (59 g of protein).

Stage II begins and continues as long as there is an increase in weight. Then, if you have stabilized the weight, a new menu.

III stage:

1st breakfast: 2 eggs, 100 g of fish, 200 g of milk, 2 pieces of black bread, a bowl of oatmeal (55-60 g of protein);
2nd breakfast: 100-150 g of boiled beans, 100 g of cottage cheese, fruits (20-25 g of protein);
lunch: 200 g chicken broth, 200 g meat, poultry or fish, 2 pieces of black bread with butter, 200-300 g milk (74 g protein);
afternoon snack: 200 g of cottage cheese, 1-2 tablespoons of honey, fruits, raisins, shortbread cake (30 g of protein); 200 g milk (60-63 g protein).
dinner: 200 – 300 g of meat, poultry or fish, buckwheat porridge or potatoes, 150 g of fresh vegetables, 200 g of milk (60-63 g of protein)