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Meal plan: men

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Mass Meal and Supplement Plan
Meal One 1/2 cup plain oatmeal sprinkled with cinnamon
and slivered 6 almonds

1 cup fat free milk

1 small orange

1 hard boiled egg
364 calories 51 g carbohydrates 21 g protein 11 g fat
Snack Body Fortress Super Mass Gainer2 scoops
Body Fortress® Super Mass Gainer
(310 calories)
310 calories 49 g carbohydrates 24 g protein 3 g fat
meal two Body Fortress Super Advanced Whey Protein Chocolate 60 Second 100% Whey Shake

1/2 cup – low fat cottage cheese

1 small apple, sliced

2 scoops Body Fortress®
Super Advanced Whey Protein Chocolate
426 calories 25 g carbohydrates 66 g protein 5 g fat
meal three 3 oz. lean grilled steak

1/2 cup brown rice

1/2 cup steamed broccoli with 1 tsp. butter
and lemon wedge
340 calories 29 g carbohydrates 28 g protein 13 g fat
pre-workout Body Fortress Super NOS Pump3 tablets - Body Fortress®
Super NOS Pump (15 calories)
15 calories 1 g carbohydrates 0 g protein 0 g fat
Meal four
(post-workout)		 Body Fortress Super Whey Protein Shot and 100% Pure Glutamine Powder1 – Body Fortress® Super Whey Protein Shot (110 calories)

1/2 teaspoon – Body Fortress® 100% Pure Glutamine Powder (7.5 calories)

1/2 cup blueberries
138.5 calories 6 g carbohydrates 26 g protein 0 g fat
meal five 3 oz. grilled, skinless boneless chicken breast

1 cup chopped romaine salad

1 oz. feta cheese

Dressing – 1 Tbsp. wine vinegar, 2 tsp. olive oil

1 small sweet potato with 1 tsp. butter
412 calories 16 g carbohydrates 66 g protein 17 g fat
before bed Body Fortress 100% Pure Glutamine Powder1/2 teaspoon - Body Fortress®
100% Pure Glutamine Powder
(7.5 calories)
7.5 calories 0 g carbohydrates 0 g protein 0 g fat
Totals for the Day
2013 calories 177 g carbohydrates 231 g protein 49 g fat

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.
Mass Meal & Supplement Plan
Meal One 2 slices whole wheat toast

1/2 cup low fat cottage cheese

1/2 medium grapefruit
298 calories 43 g carbohydrates 24 g protein 4 g fat
Snack Body Fortress Super Mass Gainer2 scoops
Body Fortress® Super Mass Gainer
(310 calories)
310 calories 49 g carbohydrates 24 g protein 3 g fat
meal two Body Fortress Super Advanced Whey Protein Chocolate Peppermint Patty Shake

1 tablespoon peanut butter

1 medium banana

2 scoops Body Fortress®
Super Advanced Whey Protein Chocolate
457 calories 26.5 g carbohydrates 58.4 g protein 15.8 g fat
meal three 3 oz turkey with mustard

1 slice whole wheat bread

1 cup green salad, 2 tsp olive oil,
1 tablespoon wine vinegar

1 oz low fat cheddar cheese
427 calories 28 g carbohydrates 32 g protein 23 g fat
pre-workout Body Fortress Super NOS Pump3 tablets - Body Fortress®
Super NOS Pump (15 calories)
15 calories 1 g carbohydrates 0 g protein 0 g fat
Meal four
(post-workout)		 Body Fortress Super Whey Protein Shot and 100% Pure Glutamine Powder1 – Body Fortress® Super Whey Protein Shot (110 calories)

1/2 teaspoon – Body Fortress® 100% Pure Glutamine Powder (7.5 calories)

1 small apple
173 calories 16 g carbohydrates 26 g protein 0 g fat
meal five 1 3-oz lean pork chop

1/2 cup green beans

1/2 cup steamed peas

1/2 cup brown rice

1 tsp butter
357 calories 39 g carbohydrates 31 g protein 8 g fat
before bed Body Fortress 100% Pure Glutamine Powder1/2 teaspoon - Body Fortress®
100% Pure Glutamine Powder
(7.5 calories)
7.5 calories 0 g carbohydrates 0 g protein 0 g fat
Totals for the Day
2044.5 calories 202.5 g carbohydrates 195.4 g protein 53.8 g fat

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.
Mass Meal & Supplement Plan
Meal One 6 oz. low fat plain yogurt

2 tablespoons of wheat germ

1/2 cup blueberries

1 cup orange juice
315 calories 48 g carbohydrates 16 g protein 6 g fat
Snack Body Fortress Super Mass Gainer2 scoops
Body Fortress® Super Mass Gainer
(310 calories)
310 calories 49 g carbohydrates 24 g protein 3 g fat
meal two Body Fortress Super Advanced Whey Protein Strawberry Apple Strawberry Smoothie

4 whole wheat crackers

1 tablespoon peanut butter

1/2 cup strawberries

1 scoop Body Fortress®
Super Advanced Whey Protein Strawberry
511 calories 91.64 g carbohydrates 34.83 g protein 15 g fat
meal three 2 poached eggs

1 slice whole wheat bread

1/2 tomato, sliced

1 cup cubed melon

1 cup spinach leaves
287 calories 31 g carbohydrates 19 g protein 10 g fat
pre-workout Body Fortress Super NOS Pump3 tablets - Body Fortress®
Super NOS Pump (15 calories)
15 calories 1 g carbohydrates 0 g protein 0 g fat
Meal four
(post-workout)		 Body Fortress Super Whey Protein Shot and 100% Pure Glutamine Powder1 – Body Fortress® Super Whey Protein Shot (110 calories)

1/2 teaspoon – Body Fortress® 100% Pure Glutamine Powder (7.5 calories)

1 small orange
186.5 calories 19 g carbohydrates 27 g protein 0 g fat
meal five 4 oz grilled salmon

1/2 cup steamed zucchini

1/2 cup steamed carrots

1/2 cup brown rice

2 tsp. butter
383 calories 31 g carbohydrates 22 g protein 17 g fat
before bed Body Fortress 100% Pure Glutamine Powder1/2 teaspoon - Body Fortress®
100% Pure Glutamine Powder
(7.5 calories)
7.5 calories 0 g carbohydrates 0 g protein 0 g fat
Totals for the Day
2015 calories 270.64 g carbohydrates 142.83 g protein 51 g fat

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.
Mass Meal & Supplement Plan
Meal One 1 cup fat free milk

1 slice of whole wheat bread

2 tablespoon peanut butter

1 small apple, sliced
328 calories 34 g carbohydrates 16 g protein 16 g fat
Snack Body Fortress Super Mass Gainer2 scoops
Body Fortress® Super Mass Gainer
(310 calories)
310 calories 49 g carbohydrates 24 g protein 3 g fat
meal two Body Fortress Super Advanced Whey Protein Chocolate Power Shake

1/2 cup – low fat cottage cheese

1 orange

6 almonds

2 scoops Body Fortress®
Super Advanced Whey Protein Chocolate
514 calories 38.02 g carbohydrates 74.03 g protein 10 g fat
meal three 2 hard boiled eggs

1 small boiled red potato

1 cup mixed green salad with 2 tsp olive oil and 1
Tablespoon wine vinegar
363 calories 33 g carbohydrates 16 g protein 18 g fat
pre-workout Body Fortress Super NOS Pump3 tablets - Body Fortress®
Super NOS Pump (15 calories)
15 calories 1 g carbohydrates 0 g protein 0 g fat
Meal four
(post-workout)		 Body Fortress Super Whey Protein Shot and 100% Pure Glutamine Powder1 – Body Fortress® Super Whey Protein Shot (110 calories)

1/2 teaspoon – Body Fortress® 100% Pure Glutamine Powder (7.5 calories)

3/4 cup blueberries
180.5 calories 17 g carbohydrates 27 g protein 0 g fat
meal five 4 oz. grilled codfish

1/2 cup brown rice

1/2 cup steamed zucchini

1/2 cup shiitake mushrooms lightly sautéed
in 2 tsp olive oil
303 calories 27 g carbohydrates 34 g protein 3 g fat
before bed Body Fortress 100% Pure Glutamine Powder1/2 teaspoon - Body Fortress®
100% Pure Glutamine Powder
(7.5 calories)
7.5 calories 0 g carbohydrates 0 g protein 0 g fat
Totals for the Day
2021 calories 199.02 g carbohydrates 191.03 g protein 50 g fat

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.
Mass Meal & Supplement Plan
Meal One 1 cup puffed brown rice cereal

1/4 cup raisins

1 cup fat free milk
267 calories 59 g carbohydrates 10 g protein 0 g fat
Snack Body Fortress Super Mass Gainer2 scoops
Body Fortress® Super Mass Gainer
(310 calories)
310 calories 49 g carbohydrates 24 g protein 3 g fat
meal two 2 oz muenster cheese

1 small apple, sliced

Coffee & Almond Latte
650 calories 38.53 g carbohydrates 71 g protein 23.6 g fat
meal three 4 oz grilled salmon

1/2 cup brown rice

1/2 cup steamed broccoli with 1 tsp. butter
and lemon wedge
367 calories 23 g carbohydrates 27 g protein 17 g fat
pre-workout Body Fortress Super NOS Pump3 tablets - Body Fortress®
Super NOS Pump (15 calories)
15 calories 1 g carbohydrates 0 g protein 0 g fat
Meal four
(post-workout)		 Body Fortress Super Whey Protein Shot and 100% Pure Glutamine Powder1 – Body Fortress® Super Whey Protein Shot (110 calories)

1/2 teaspoon – Body Fortress® 100% Pure Glutamine Powder (7.5 calories)

1 small peach
168.5 calories 13 g carbohydrates 27 g protein 0 g fat
meal five 3 oz. grilled, skinless chicken breast

1/2 cup green beans with lemon wedge

1 cup romaine salad with 2 tsp olive oil
and 1 tablespoon wine vinegar

1 small boiled red potato with 1 tsp. butter
300 calories 35 g carbohydrates 17 g protein 11 g fat
before bed Body Fortress 100% Pure Glutamine Powder1/2 teaspoon - Body Fortress®
100% Pure Glutamine Powder
(7.5 calories)
7.5 calories 0 g carbohydrates 0 g protein 0 g fat
Totals for the Day
2085 calories 218.53 g carbohydrates 176 g protein 54.6 g fat

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.
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Super Whey Protein Shot 100% Pure Glutamine Powder