XL Protein Meal Plan: Maximum Protein for Mass Gain — Athletes 90+ kg

When the working weight of the barbell increases monthly, standard meal portions are no longer enough. The body of an athlete weighing over 90 kg expends colossal energy on basic metabolism alone. If the caloric intake of the meal doesn't keep up with the increase in mass, the body stops hypertrophy and begins to break down its own muscle for energy. This is called "muscle catabolism." And this is one of the main reasons for the "plateau effect": when you train intensively, but your muscles simply refuse to grow. The culprit is a lack of the right nutrients. For this reason, the nutritionists at Yisty Prosto developed the XL protein diet — a mass-building nutrition program with portion sizes designed for active maintenance and growth.

How this muscle-building meal plan works

For growth, not only the quantity of food is important, but also its composition. If you make up for your calorie deficit with sugar or trans fats, your body will accumulate fat instead of muscle. To prevent this, our protein nutrition is based on the canonical principles of bodybuilding cooking:

• A complete amino acid profile. The main sources of protein in our meals are veal, eggs, a wide variety of poultry, and fish. We rotate dozens of protein ingredients to ensure you receive the most varied, yet consistently high-quality, material for muscle fiber recovery after exercise. To improve testosterone synthesis and joint health, the diet also includes healthy fats: nuts, seeds, and cold-pressed vegetable oils.
• High tone. One of the main problems with intensive muscle nutrition is stomach fullness and a feeling of heaviness and drowsiness. We eliminate these unwanted effects through proper cooking techniques and ingredient selection. The meat is cooked in a vacuum seal at low temperatures. This preserves the protein structure and makes food as juicy and delicious as possible without fatty sauces or dressings.
• Stable glycogen levels. We use complex carbohydrates: whole grains, beans, select durum, and the right grains. This guarantees ample resources for working with heavy weights and prevents sharp insulin spikes. Muscle food is rich in fiber, essential for intestinal biota: the right balance allows you to eat plenty of protein without overloading the digestive system.

Results without pauses: a ready-made meal plan for muscle gain

For an athlete, time is a resource for recovery. Spending 10-12 hours a week in supermarkets and on the stove is ineffective. There is another, better, and ready-made solution: order delivery from Yisty Prosto. Pros:

• Accuracy of the Kcal, Fat, and Carbohydrates (KFA) calculations. You don't need scales or apps. Calories, proteins, fats, and carbohydrates are calculated by a nutritionist, and each box is already weighed and labeled accordingly.
• Logistics. Our protein nutrition delivery service in Kyiv and the surrounding region operates every morning. You receive a set of fresh meals before 11:00 AM (within a selected 1.5-hour window) to any address: home, office, or gym.
• Autonomy. With a ready-made meal plan for the entire day, you don't have to rely on the menu at the nearest cafe and are confident in the quality of every ingredient.
• Variety. The menu is not repeated for 21 days. This relieves the psychological fatigue of dieting and prevents fast food binges.

Intensive muscle gain requires discipline. We'll handle the cooking, and you'll lift weights and tone your muscles while we take care of your culinary needs. Place your order and receive your first delivery tomorrow.