Body Fortress

Mass Building and Supplement Meal Plan

       

Print Meal Plan View Meal Plan for Women
Mass Meal and Supplement Plan
Meal One Serving Size Calories Carbs Protein Fat
Plain Oatmeal Sprinkled with Cinnamon and 6 Slivered Almonds 1/2 Cup 150 27 5 3
Fat Free Milk 1 Cup 80 13 8 0
Orange 1 Small 45 11.3 0.9 0.1
Hard Boiled Egg 1 78 0.6 6.3 5.3
           
MEAL ONE TOTAL:   353 51.9g 20.2g 8.4g
  
Snack Serving Size Calories Carbs Protein Fat
Body Fortress Super Mass GainerBody Fortress®® Super Mass Gainer 2 Scoops 310 49 24 3
           
SNACK TOTAL:   310 49g 24g 3g
  
Meal Two Serving Size Calories Carbs Protein Fat
Chocolate Hazelnut Latte Shake

  448 40 69 5
           
MEAL TWO TOTAL:   448 40g 69g 5g
  
Meal Three Serving Size Calories Carbs Protein Fat
Lean Grilled Steak 3 oz. 147 0 21.9 6
Brown Rice 1/2 Cup 109 22.9 2.3 0.8
Steamed Broccoli w/ 1 tsp. Butter and Lemon Wedge 1/2 Cup 76 6.3 3.4 4.3
           
MEAL THREE TOTAL:   322 29.2g 27.6g 11.1g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress Super NOS PumpBody Fortress®
Super NOS Pump
3 Tablets 15 1 0 0
           
PRE-WORKOUT TOTAL:   15 1g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress Super Protein ShotBody Fortress®
Super Protein Shot
1 Shot 110 1 26 0
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Blueberries 1/2 Cup 42 10.5 0.6 0.3
           
MEAL FOUR (POST-WORKOUT) TOTAL:   159.5 11.5g 26.6g 0.3g
  
Meal Five Serving Size Calories Carbs Protein Fat
Grilled Skinless Boneless Chicken Breast 3 oz. 96 0 17.3 1.9
Chopped Romaine Salad 1 Cup 8 1.5 0.5 0
Feta Cheese 1 oz. 60 1 5 4
Dressing-Wine Vinegar, Olive Oil 1 Tbsp., 2 tsp. 80 0 0 9
Sweet Potato w/ 1 tsp. Butter 1 Small 88 12.4 1.2 3.9
           
MEAL FIVE TOTAL:   332 14.9g 24g 18.8g
  
Meal Six Serving Size Calories Carbs Protein Fat
Low Fat Cottage Cheese 1/2 Cup 90 6 14 1
Apple Sliced 1 Small 77 20.6 0.4 0.3
           
MEAL SIX TOTAL:   167 26.6g 14.4g 1.3g
  
Before Bed Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL:   1,957 197.5g 191.4g 46.6g
Meal One Serving Size Calories Carbs Protein Fat
Whole Wheat Toast 2 Slices 154 25.6 8.2 2
Low Fat Cottage Cheese 1/2 Cup 90 6 14 1
Grapefruit 1/2 Medium 41 10.3 0.8 0.1
           
MEAL ONE TOTAL:   285 41.9g 23g 3.1g
  
Snack Serving Size Calories Carbs Protein Fat
Body Fortress Super Mass GainerBody Fortress®® Super Mass Gainer 2 Scoops 310 49 24 3
           
SNACK TOTAL:   310 49g 24g 3g
  
Meal Two Serving Size Calories Carbs Protein Fat
Peppermint Patty Shake (2 Scoop)

  309 16.5 53.4 7.3
Peanut Butter 1 Tbsp. 95 3.5 4 8
Banana 1 Medium 105 27 1.3 0.4
           
MEAL TWO TOTAL:   509 47g 58.7g 15.7g
  
Meal Three Serving Size Calories Carbs Protein Fat
Turkey with Mustard 3 oz. 90 0 19.5 1.5
Whole Wheat Bread 1 Slice 69 11.6 3.6 0.9
Green Salad with Olive Oil and Wine Vinegar 1 Cup, 2 tsp., 1 Tbsp. 102 4 2 9
Low Fat Cheddar Cheese 1 oz. 49 0.5 6.9 2
           
MEAL THREE TOTAL:   310 16.1g 32g 13.4g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress Triple Strength L-CarnitineBody Fortress®
Triple Strength L-Carnitine
1 Tbsp. 15 4 0 0
           
PRE-WORKOUT TOTAL:   15 4g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress Triple Strength L-CarnitineBody Fortress®
Triple Strength L-Carnitine
1 Tbsp. 15 4 0 0
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Body Fortress Super Advanced Whey ProteinBody Fortress®
Super Advanced Whey Protein (Chocolate)
2 Scoops 270 15 52 4
Apple 1 Small 77 20.6 0.4 0.3
           
MEAL FOUR (POST-WORKOUT) TOTAL:   369.5 39.6g 52.4g 4.3g
  
Meal Five Serving Size Calories Carbs Protein Fat
Lean Pork Chop 1, 3 oz. 164 0 26.5 5.7
Green Beans 1/2 Cup 22 4.9 1.2 0.2
Steamed Peas 1/2 Cup 53 9.1 3.8 0
Brown Rice 1/2 Cup 109 22.9 2.3 0.8
Butter 1 tsp. 34 0 0 3.8
           
MEAL FIVE TOTAL:   382 36.9g 33.8g 10.5g
  
Before Bed Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL:   2,188 234.5g 223.9g 50g
Meal One Serving Size Calories Carbs Protein Fat
Low Fat Plain Yogurt 6 oz. 100 12.1 9 2
Wheat Germ 2 Tbsp. 61 8.3 5.3 1.6
Blueberries 1/2 Cup 42 10.5 0.6 0.3
Orange Juice 1 Cup 112 25.8 1.7 0.5
           
MEAL ONE TOTAL:   315 56.7g 16.6g 4.4g
  
Snack Serving Size Calories Carbs Protein Fat
Body Fortress Super Mass GainerBody Fortress®® Super Mass Gainer 2 Scoops 310 49 24 3
           
SNACK TOTAL:   310 49g 24g 3g
  
Meal Two Serving Size Calories Carbs Protein Fat
Strawberry Banana Dream Smoothie

  204 23 26.5 2
Whole Wheat Crackers 4 80 12.7 2 3
Peanut Butter 1 Tbsp. 95 3.5 4 8
Strawberries 1/2 Cup 25 5.9 0.5 0.3
Body Fortress Super Advanced Whey ProteinBody Fortress®
Super Advanced Whey Protein (Strawberry)
1 Scoop 140 8 26 2
           
MEAL TWO TOTAL:   544 53.1g 59g 15.3g
  
Meal Three Serving Size Calories Carbs Protein Fat
Poached Eggs 2 142 0.8 12.6 10
Whole Wheat Bread 1 Slice 69 11.6 3.6 0.9
Tomato 1/2 Sliced 22 4.8 1.1 0.2
Cubed Melon 1 Cup 60 16 0 0
Spinach Leaves 1 Cup 5 1 1 0
           
MEAL THREE TOTAL:   298 34.2g 18.3g 11.1g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress Triple Strength L-CarnitineBody Fortress®
Triple Strength L-Carnitine
1 Tbsp. 15 4 0 0
           
PRE-WORKOUT TOTAL:   15 4g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress Triple Strength L-CarnitineBody Fortress®
Triple Strength L-Carnitine
1 Tbsp. 15 4 0 0
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Body Fortress Super Advanced Whey ProteinBody Fortress®
Super Advanced Whey Protein (Strawberry)
1 Scoop 140 8 26 2
Orange 1 Small 45 11.3 0.9 0.1
           
MEAL FOUR (POST-WORKOUT) TOTAL:   207.5 23.3g 26.9g 2.1g
  
Meal Five Serving Size Calories Carbs Protein Fat
Grilled Salmon 4 oz. 137 0 20.6 5.1
Steamed Zucchini 1/2 Cup 14 4 1 0
Steamed Carrots 1/2 Cup 27 6 1 0
Brown Rice 1/2 Cup 109 22.9 2.3 0.8
Butter 2 tsp. 68 0 0 7.6
           
MEAL FIVE TOTAL:   355 32.9g 24.9g 13.5g
  
Before Bed Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL:   2,052 253.2g 169.7g 49.4g
Meal One Serving Size Calories Carbs Protein Fat
Fat Free Milk 1 Cup 80 13 8 0
Whole Wheat Bread 1 Slice 69 11.6 3.6 0.9
Butter 2 Tbsp. 68 0 0 7.6
Apple, Sliced 1 Small 77 20.6 0.4 0.3
           
MEAL ONE TOTAL:   294 45.2g 12g 8.8g
  
Snack Serving Size Calories Carbs Protein Fat
Body Fortress Super Mass GainerBody Fortress®® Super Mass Gainer 2 Scoops 310 49 24 3
           
SNACK TOTAL:   310 49g 24g 3g
  
Meal Two Serving Size Calories Carbs Protein Fat
Orange Crush Shake

  435 52.05 54.99 4.5
           
MEAL TWO TOTAL:   435 52.05g 54.99g 4.5g
  
Snack 2 Serving Size Calories Carbs Protein Fat
Orange 1 62 15.4 1.2 0.2
Almonds 6 42 1.8 1.8 3.6
           
SNACK TWO TOTAL:   104 17.2g 3.0g 3.8g
  
Meal Three Serving Size Calories Carbs Protein Fat
Hard Boiled Eggs 2 156 1.2 12.6 10.6
Boiled Red Potato 1 Small 123 27 3.2 0.2
Mixed Greens Salad w/Olive Oil and Wine Vinegar 1 Cup, 2 tsp., 1 Tbsp. 102 4 2 9
           
MEAL THREE TOTAL:   381 32.2g 17.8g 19.8g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress Super NOS PumpBody Fortress®
Super NOS Pump
3 Tablets 15 1 0 0
           
PRE-WORKOUT TOTAL:   15 1g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress Super Protein ShotBody Fortress®
Super Protein Shot
1 Shot 110 1 26 0
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Blueberries 3/4 Cup 62 15.8 0.8 0.4
           
MEAL FOUR (POST-WORKOUT) TOTAL:   179.5 16.8g 26.8g 0.4g
  
Meal Five Serving Size Calories Carbs Protein Fat
Grilled Codfish 4 oz. 89 0 19.4 0.7
Brown Rice 1/2 Cup 109 22.9 2.3 0.8
Zucchini 1/2 Cup, Steamed 14 4 1 0
Shiitake Mushrooms Lightly Sauteed in Olive Oil 1/2 Cup, 2 tsp. 180 6 0 9
           
MEAL FIVE TOTAL:   392 32.9g 22.7g 10.5g
  
Before Bed Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL:   2,118 246.35g 161.29g 50.8g
Meal One Serving Size Calories Carbs Protein Fat
Puffed Brown Rice Cereal 1 Cup 60 14 1 0
Raisins 1/4 Cup 130 31 1 0
Fat Free Milk 1 Cup 80 13 8 0
           
MEAL ONE TOTAL:   270 58g 10g 0g
  
Snack Serving Size Calories Carbs Protein Fat
Body Fortress Super Mass GainerBody Fortress®® Super Mass Gainer 2 Scoops 310 49 24 3
           
SNACK TOTAL:   310 49g 24g 3g
  
Meal Two Serving Size Calories Carbs Protein Fat
Apple Pie Shake

  467 49.63 64.55 4.5
           
MEAL TWO TOTAL:   467 49.63g 64.55g 4.5g
  
Snack 2 Serving Size Calories Carbs Protein Fat
Muenster Cheese 2 oz. 206 0.6 13.2 16.8
Apple Sliced 1 Small 77 20.6 0.4 0.3
           
SNACK TWO TOTAL:   283 21.2g 13.6g 17.1g
  
Meal Three Serving Size Calories Carbs Protein Fat
Grilled Salmon 4 oz. 137 0 20.6 5.1
Brown Rice 1/2 Cup 109 22.9 2.3 0.8
Steamed Broccoli w/Butter and Lemon Wedge 1/2 Cup, 1 tsp. 76 6.3 3.4 4.3
           
MEAL THREE TOTAL:   322 29.2g 26.3g 10.2g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress Super NOS PumpBody Fortress®
Super NOS Pump
3 Tablets 15 1 0 0
           
PRE-WORKOUT TOTAL:   15 1g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress Super Protein ShotBody Fortress®
Super Protein Shot
1 Shot 110 1 26 0
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Peach 1 Small 31 7.5 0.7 0.2
           
MEAL FOUR (POST-WORKOUT) TOTAL:   148.5 8.5g 26.7g 0.2g
  
Meal Five Serving Size Calories Carbs Protein Fat
Grilled Skinless Chicken Breast 3 oz. 96 0 17.3 1.9
Green Beans w/ Lemon Wedge 1/2 Cup 22 4.9 1.2 0.2
Romaine Salad w/ Olive Oil and Wine Vinegar 1/2 Cup, 2 tsp., 1 Tbsp. 90 1.3 0.7 9
Boiled Red Potato w/ Butter 1 small, 1 tsp. 157 27 3.2 4
           
MEAL FIVE TOTAL:   365 33.2g 22.4g 15.1g
  
Before Bed Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL:   2,188 249.73g 187.55g 50.1g
Meal One Serving Size Calories Carbs Protein Fat
Plain Oatmeal Sprinkled with Cinnamon and 6 Slivered Almonds 1/2 Cup 150 27 5 3
Fat Free Milk 1 Cup 80 13 8 0
Orange 1 Small 45 11.3 0.9 0.1
Hard Boiled Egg 1 78 0.6 6.3 5.3
           
MEAL ONE TOTAL:   353 51.9g 20.2g 8.4g
  
Snack Serving Size Calories Carbs Protein Fat
Body Fortress Super Mass GainerBody Fortress®® Super Mass Gainer 2 Scoops 310 49 24 3
           
SNACK TOTAL:   310 49g 24g 3g
  
Meal Two Serving Size Calories Carbs Protein Fat
Apple Strawberry Smoothie

  325 54.64 27.83 2
Whole Wheat Crackers 4 80 12.7 2 3
Peanut Butter 1 Tbsp. 95 3.5 4 8
Strawberries 1/2 Cup 25 5.9 0.5 0.3
           
MEAL TWO TOTAL:   525 76.7g 34.3g 13.3g
  
Meal Three Serving Size Calories Carbs Protein Fat
Lean Grilled Steak 3 oz. 147 0 21.9 6
Brown Rice 1/2 Cup 109 22.9 2.3 0.8
Steamed Broccoli w/ 1 tsp. Butter and Lemon Wedge 1/2 Cup 76 6.3 3.4 4.3
           
MEAL THREE TOTAL:   322 29.2g 27.6g 11.1g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress Triple Strength L-CarnitineBody Fortress®
Triple Strength L-Carnitine
1 Tbsp. 15 4 0 0
           
PRE-WORKOUT TOTAL:   15 4g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress Triple Strength L-CarnitineBody Fortress®
Triple Strength L-Carnitine
1 Tbsp. 15 4 0 0
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Body Fortress Super Advanced Whey ProteinBody Fortress®
Super Advanced Whey Protein (Strawberry)
1 Scoop 140 8 26 2
Apple 1 Small 77 20.6 0.4 0.3
           
MEAL FOUR (POST-WORKOUT) TOTAL:   239.5 32.6g 26.4g 2.3g
  
Meal Five Serving Size Calories Carbs Protein Fat
Grilled Skinless Boneless Chicken Breast 3 oz. 96 0 17.3 1.9
Chopped Romaine Salad 1 Cup 8 1.5 0.5 0
Feta Cheese 1 oz. 60 1 5 4
Dressing-Wine Vinegar, Olive Oil 1 Tbsp., 2 tsp. 80 0 0 9
           
MEAL FIVE TOTAL:   244 2.5g 22.8g 14.9g
  
Before Bed Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL:   2,026 245.94g 155.33g 53g
Meal One Serving Size Calories Carbs Protein Fat
Low Fat Plain Yogurt 6 oz. 100 12.1 9 2
Wheat Germ 2 Tbsp. 61 8.3 5.3 1.6
Blueberries 1/2 Cup 42 10.5 0.6 0.3
Orange Juice 1 Cup 112 25.8 1.7 0.5
           
MEAL ONE TOTAL:   315 56.7g 16.6g 4.4g
  
Snack Serving Size Calories Carbs Protein Fat
Body Fortress Super Mass GainerBody Fortress®® Super Mass Gainer 2 Scoops 310 49 24 3
           
SNACK TOTAL:   310 49g 24g 3g
  
Meal Two Serving Size Calories Carbs Protein Fat
Power Shake (2 Scoop)

  332 23.02 57.03 4.49
           
MEAL TWO TOTAL:   332 23.02g 57.03g 4.49g
  
Snack 2 Serving Size Calories Carbs Protein Fat
Orange 1 62 15.4 1.2 0.2
Almonds 6 42 1.8 1.8 3.6
           
SNACK TWO TOTAL:   104 17.2g 3.0g 3.8g
  
Meal Three Serving Size Calories Carbs Protein Fat
Hard Boiled Eggs 2 156 1.2 12.6 10.6
Boiled Red Potato 1 Small 123 27 3.2 0.2
Mixed Greens Salad w/Olive Oil and Wine Vinegar 1 Cup, 2 tsp., 1 Tbsp. 102 4 2 9
           
MEAL THREE TOTAL:   381 32.2g 17.8g 19.8g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress Super NOS PumpBody Fortress®
Super NOS Pump
3 Tablets 15 1 0 0
           
PRE-WORKOUT TOTAL:   15 1g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress Super Protein ShotBody Fortress®
Super Protein Shot
1 Shot 110 1 26 0
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Peach 1 Small 31 7.5 0.7 0.2
           
MEAL FOUR (POST-WORKOUT) TOTAL:   148.5 8.5g 26.7g 0.2g
  
Meal Five Serving Size Calories Carbs Protein Fat
Grilled Codfish 4 oz. 89 0 19.4 0.7
Brown Rice 1/2 Cup 109 22.9 2.3 0.8
Zucchini 1/2 Cup, Steamed 14 4 1 0
Shiitake Mushrooms Lightly Sauteed in Olive Oil 1/2 Cup, 2 tsp. 180 6 0 9
           
MEAL FIVE TOTAL:   392 32.9g 22.7g 10.5g
  
Before Bed Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL:   2,005 220.52g 167.83g 46.19g

*All nutritional totals are approximate values.

Portion size as well as total calories consumed may need to be adjusted depending on your individual metabolism and daily energy expenditure. Always consult your doctor before beginning this or any training or diet/supplement program. Read all label directions and warnings prior to use. Additional low-calorie vegetables should be eaten with your meals such as spinach, raw carrots, Brussels sprouts and asparagus. We also recommend taking a multivitamin.

We also recommend two cheat meals per week, which could consist of your favorite foods such as pizza or ice cream.