Meal One |
Plain Oatmeal Sprinkled with Cinnamon and 6 Slivered Almonds |
1/2 Cup |
150 |
27 |
5 |
3 |
Fat Free Milk |
1/4 Cup |
20 |
3.3 |
2 |
0 |
Orange |
1 Small |
45 |
11.3 |
0.9 |
0.1 |
|
|
|
|
|
|
MEAL ONE TOTAL: |
|
215 |
41.6g |
7.9g |
3.1g |
| |
Snack |
Apple Strawberry Smoothie
|
  |
375 |
54.64 |
31.83 |
4 |
|
|
|
|
|
|
SNACK TOTAL: |
|
325 |
54.64g |
27.83g |
2g |
| |
Meal Two |
Low Fat 1% Cottage Cheese |
1/2 Cup |
90 |
3 |
16 |
1 |
Apple Sliced |
1 Small |
77 |
20.6 |
0.4 |
0.3 |
|
|
|
|
|
|
MEAL TWO TOTAL: |
|
167 |
23.6g |
16.4g |
1.3g |
| |
Meal Three (Choice 1) |
Lean Grilled Steak |
2 oz. |
92 |
0 |
14.6 |
3.4 |
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 (CHOICE 1) TOTAL: |
|
277 |
29.2g |
20.3g |
8.5g |
|
|
Meal Three (Choice 2) |
Power Shake (1 Scoop)
|
  |
252 |
16.02 |
35.03 |
5.49 |
|
|
|
|
|
|
MEAL THREE (CHOICE 2) TOTAL: |
|
252 |
16.02g |
35.06g |
5.49g |
| |
Pre-Workout |
Body Fortress®Super Advanced NOS Blast
Super Advanced NOS Blast |
1 Scoop |
45 |
6 |
0 |
0 |
|
|
|
|
|
|
PRE-WORKOUT TOTAL: |
|
45 |
6g |
0g |
0g |
| |
Meal Four (Post-Workout) |
Body Fortress®
Super Protein Shot |
1 Shot |
110 |
1 |
26 |
0 |
Body 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 |
Grilled Skinless Boneless Chicken Breast |
2 oz. |
60 |
0 |
13 |
0.8 |
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: |
|
296 |
14.9g |
19.7g |
17.7g |
| |
Before Bed |
Body Fortress®
100% Pure Glutamine Powder |
1/2 tsp. |
7.5 |
0 |
0 |
0 |
|
|
|
|
|
|
BEFORE BED TOTAL: |
|
7.5 |
0g |
0g |
0g |
|
DAILY TOTAL (CHOICE 1): |
|
1,627 |
190.44g |
126.73g |
38.6g |
DAILY TOTAL (CHOICE 2): |
|
1,602 |
177.26g |
141.46g |
35.59g |