Energy and Toning Meal Plan for Women
Energy & Toning Meal 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 | 1/4 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 |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Apple Strawberry Smoothie | 1 | 375 | 54.64 | 31.83 | 4 |
Snack Total: | 375 | 54.64g | 27.83g | 2g |
Meal Two |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
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) |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
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) |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Power Shake (1 Scoop) | 1 | 252 | 16.02 | 35.03 | 5.49 |
Meal Three (Choice 2) Total: | 252 | 16.02 | 35.03 | 5.49 |
Pre-Workout |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Body Fortress Super Advanced NOS Blast | 1 scoop | 45 | 6 | 0 | 0 |
Pre-Workout Total: | 45 | 6 | 0 | 0 |
Meal Four (Post-Workout) |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
100% Pure Glutamine Powder | 1/2 tsp | 7.5 | 0 | 0 | 0 |
Body Fortress Super Protein Shot | 1 Shot | 110 | 1 | 26 | 0 |
Blueberries | 1/2 cup | 42 | 105 | 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 | 2 oz. | 60 | 0 | 13 | 0.8 |
Chopped Romain 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 |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
100% Pure Glutamine Powder | 1/2 tsp | 7.5 | 0 | 0 | 0 |
Before Bed Total: | 7.5 | 0 | 0 | 0 |
Daily Total (Choice 1): | 1,627 | 190.44g | 126.73 | 38.6g |
Daily Total (Choice 2): | 1,602 | 177.26g | 141.46g | 35.59g |
Meal One |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Whole Wheat Toast | 1 Slice | 77 | 12.8 | 4.1 | 1 |
Low Fat Cottage Cheese | 1/4 cup | 90 | 3 | 16 | 1 |
Grapefruit | 1/2 medium | 41 | 10.3 | 0.8 | 0.1 |
Meal One Total: | 208 | 26.1g | 20.9g | 2.1g |
Snack |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Almond Cherry Vanilla Shake | 1 | 272 | 14 | 31 | 9 |
Banana | 1 medium | 105 | 27 | 1.3 | 0.4 |
Snack Total: | 307 | 40g | 28.3g | 6.4g |
Meal Two |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Peanut Butter | 1 tbsp | 95 | 3.5 | 4 | 8 |
Banana | 1 medium | 105 | 27 | 1.3 | 0.4 |
Meal Two Total: | 200 | 30.5g | 5.3g | 8.4g |
Meal Three (Choice 1) |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Turkey with Mustard | 2 oz. | 60 | 0 | 13 | 1 |
Whole Wheat Bread | 1 Slice | 60 | 0 | 13 | 1 |
Green Salad with Oilve Oil and Wine Vinegar | 102 | 4 | 2 | 9 | – |
Meal Three (Choice 1) Total: | 231 | 15.6g | 18.6g | 10.9g |
Meal Three (Choice 2) |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Apple Strawberry Smoothie | 1 | 375 | 55.64 | 31.83 | 4 |
Meal Three (Choice 2) Total: | 375 | 55.64g | 31.83g | 4g |
Pre-Workout |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Body Fortress Super Advanced NOS Blast | 1 scoop | 45 | 2 | 0 | 0 |
Pre-Workout Total: | 45 | 6 | 0 | 0 |
Meal Four (Post-Workout) |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
100% Pure Glutamine Powder | 1/2 tsp | 10 | 0 | 0 | 0 |
Super Advanced Amino Blast | 1 scoop | 45 | 2 | 0 | 0 |
Apple | 1 small | 77 | 20.6 | 0.4 | 0.3 |
Meal Four (Post-Workout) Total: | 99.5 | 24.6g | 0.4g | 0.3g |
Meal Five |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Lean Pork Chop | 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 |
---|---|---|---|---|---|
100% Pure Glutamine Powder | 1/2 tsp | 10 | 0 | 0 | 0 |
Before Bed Total: | 10 | 0 | 0 | 0 |
DAILY TOTAL (CHOICE 1): | 1,627 | 190.44g | 126.73g | 38.6g |
DAILY TOTAL (CHOICE 2): | 1,602 | 177.26g | 141.46g | 35.59g |
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 |
Meal One Total: | 203 | 30.9g | 14.9g | 3.9g |
Snack |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
PB & J Protein (1 Scoop) | 1 | 382.37 | 27.55 | 38.66 | 13 |
Snack Total: | 382.37 | 27.55g | 38.66g | 13g |
Meal Two |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Whole Wheat Crackers | 2 | 40 | 6.4 | 1 | 1.5 |
Peanut Butter | 1 Tbsp | 95 | 3.5 | 4 | 8 |
Stawberries | 1/2 Cup | 25 | 5.9 | 0.5 | 0.3 |
Meal Two Total: | 160 | 15.8g | 5.5g | 9.8g |
Meal Three (Choice 1) |
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 |
Meal Three (Choice 1) Total: | 233 | 17.2g | 17.3g | 11.1g |
Meal Three (Choice 2) |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Peppermint Patty Shake (2 Scoop) | 1 | 429 | 18.5 | 61.4 | 13.3 |
Meal Three (Choice 2) Total: | 429 | 18.5g | 61.4g | 13.3g |
Pre-Workout |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Super Advanced NOS Blast | 1 scoop | 45 | 6 | 0 | 0 |
Pre-Workout Total: | 45 | 6 | 0 | 0 |
Meal Four (Post Workout) |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
100% Pure Glutamine Powder | 1/2 tsp | 10 | 0 | 0 | 0 |
Super Advanced Amino Blast | 1 scoop | 45 | 2 | 0 | 0 |
Orange | 1 small | 45 | 11.3 | 0.9 | 0.1 |
Meal Four (Post Workout) Total: | 100 | 13.3g | 0.9g | 0.1g |
If Consuming Meal Three Choice 1, Add Whey Protein to Meal 4 |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Super Advanced Whey Protein Chocolate | 1 scoop | 200 | 8 | 30 | 5 |
If Consuming Meal Three Choice 1, Add Whey Protein to Meal 4 Total: | 300 | 21.3g | 30.9g | 5.2g |
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 |
---|---|---|---|---|---|
100% Pure Glutamine Powder | 1/2 tsp | 10 | 0 | 0 | 0 |
Before Bed Total: | 10 | 0 | 0 | 0 |
DAILY TOTAL (CHOICE 1): | 1,688 | 151.65g | 132.16g | 56.5g |
DAILY TOTAL (CHOICE 2): | 1,684 | 144.95g | 146.26g | 53.6g |
Meal One |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Fat Free Milk | 1/2 Cup | 40 | 6.5 | 4 | 0 |
Whole Wheat Bread | 1 Slice | 69 | 11.6 | 3.6 | 0.9 |
Butter | 2 Tbsp. | 34 | 0 | 0 | 3.8 |
Apple, Sliced | 1 Small | 38.5 | 10.3 | 0.2 | 0.15 |
Meal One Total: | 181.5 | 28.4g | 7.8g | 4.85g |
Snack |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Apple Strawberry Smoothie | – | 375 | 55.64 | 31.83 | 4 |
Snack Total: | 375 | 55.64g | 31.83g | 4g |
Meal Two |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Low Fat 1% Cottage Cheese | 1/2 Cup | 90 | 3 | 16 | 1 |
Orange | 1 | 62 | 15.4 | 1.2 | 0.2 |
Meal Two Total: | 152 | 18.4g | 17.2g | 1.2g |
Meal Three (Choice 1) |
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 (Choice 1) Total: | 381 | 32.2g | 17.8g | 19.8g |
Meal Three (Choice 2) |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Power Shake (1 Scoop) | – | 252 | 16.02 | 35.03 | 5.49 |
Meal Three (Choice 2) Total: | 252 | 16.02 | 35.03 | 5.49 |
Pre-Workout |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Body Fortress® Super Advanced NOS Blast | 1 Scoop | 45 | 6 | 0 | 0 |
Pre-Workout Total: | 45 | 6g | 0g | 0g |
Meal Four (Post-Workout) |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Super Advanced Whey Protein Strawberry | 1 Scoop | 190 | 9 | 30 | 4 |
100% Pure Glutamine Powder | 1/2 tsp. | 10 | 0 | 0 | 0 |
– | – | – | – | ||
Blueberries | 1/2 Cup | 42 | 10.5 | 0.6 | 0.3 |
Meal Four (Post-Workout) Total: | 242 | 19.5g | 30.6g | 4.3g |
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 |
---|---|---|---|---|---|
100% Pure Glutamine Powder | 1/2 tsp. | 10 | 0 | 0 | 0 |
Before Bed Total: | 10 | 0g | 0g | 0g |
DAILY TOTAL (CHOICE 1): | 1,778.5 | 193.0g | 127.9g | 44.7g |
DAILY TOTAL (CHOICE 2): | 1,649.5 | 176.9g | 145.2g | 30.3g |
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 |
---|---|---|---|---|---|
Almond Cherry Vanilla Shake | 1 | 272 | 14 | 31 | 9 |
Banana | 1 medium | 105 | 27 | 1.3 | 0.4 |
Snack Total: | 377 | 41g | 32.3 | 9.4g |
Meal Two |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Muenster Cheese | 1 oz | 103 | 0.3 | 6.6 | 8.4 |
Apple, sliced | 1 small | 77 | 20.6 | 0.4 | 0.3 |
Meal Two Total: | 180 | 20.9g | 7g | 8.7g |
Meal Three (Choice 1): |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Grilled Salmon | 3 oz | 127 | 0 | 21.7 | 3.8 |
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 (Choice 1): Total: | 312 | 29.2g | 27.4g | 8.9g |
Meal Three (Choice 2): |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Power Shake (1 Scoop) | 1 | 252 | 16.02 | 35.03 | 5.49 |
Meal Three (Choice 2): Total: | 252 | 16.02 | 35.03 | 5.49 |
Pre-Workout |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Super Advanced NOS Blast | 1 | 45 | 0 | 0 | 0 |
Pre-Workout Total: | 45 | 0 | 0 | 0 |
Meal Four (Post-Workout) |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Super Advanced Whey Protein Strawberry | 1 scoop | 190 | 9 | 30 | 4 |
100% Pure Glutamine Powder | 1/2 tsp | 10 | 0 | 0 | 0 |
Peach | 1 small | 31 | 7.5 | 0.7 | 0.2 |
Meal Four (Post-Workout) Total: | 231 | 16.5g | 30.7g | 4.2g |
Meal Five |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Grilled Skinless Chicken Breast | 2 oz | 50 | 1 | 9 | 1 |
Green Beans w/Lemon Wedge | 1/2 cup | 22 | 4.9 | 1.2 | 0.2 |
Romain Salad w/Olive Oil and Wine Vinegar | 90 | 1.3 | 0.7 | 9 | – |
Boiled Red Potato w/Butter | 1 small, tsp | 157 | 27 | 3.2 | 4 |
Meal Five Total: | 319 | 34.2g | 14.1g | 14.2g |
Before Bed |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
100% Pure Glutamine Powder | 1/2 tsp | 10 | 0 | 0 | 0 |
Before Bed Total: | 10 | 0 | 0 | 0 |
Daily Total (Choice 1): | 1,744 | 205.8g | 205.8g | 121.5g |
Daily Total (Choice 2): | 1,684 | 192.62g | 129.13g | 41.99g |
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 | 1/4 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 |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
PB & J Protein (1 Scoop) | 1 | 382.37 | 27.55 | 38.7 | 13 |
Snack Total: | 382.37 | 27.55g | 38.37g | 13g |
Meal Two |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Peanut Butter | 1 tbsp | 95 | 3.5 | 4 | 8 |
Banana | 1 medium | 105 | 27 | 103 | 0.4 |
Meal Two Total: | 200 | 30.5g | 5.3g | 8.4g |
Meal Three (Choice 1) |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
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) |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Apple Strawberry Smoothie | 1 | 375 | 55.64 | 31.83 | 4 |
Meal Three (Choice 2) Total: | 375 | 55.64 | 31.83 | 4g |
Pre-Workout |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Super Advanced NOS Blast | 1 scoop | 45 | 6 | 0 | 0 |
Pre-Workout Total: | 45 | 6 | 0 | 0 |
Meal Five |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Grilled Skinless Boneless Chicken Breast | 2 oz | 50 | 1 | 9 | 1 |
Chopped Romain 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 | 12.4 | 1.2 | 3.9 |
Sweet Potato w/ 1 tsp Butter | 1 small | 88 | 12.4 | 1.2 | 3.9 |
Meal Five Total: | 286 | 15.9g | 15.7g | 17.9g |
Before Bed |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
100% Pure Glutamine Powder | 1/2 tsp | 10 | 0 | 0 | 0 |
Before Bed Total: | 10 | 0 | 0 | 0 |
DAILY TOTAL (CHOICE 1): | 1,660 | 171.05g | 117.86g | 55g |
DAILY TOTAL (CHOICE 2): | 1,758g | 197.49g | 129.39g | 50.5g |
Meal one |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Whole Wheat Toast | 1 slice | 77 | 12.8 | 4.1 | 1 |
Low Fat Cottage Cheese | 1/4 cup | 90 | 3 | 16 | 1 |
Grapefruit | 1/2 medium | 41 | 10.3 | 0.8 | 0.1 |
Meal one Total: | 208 | 26.1g | 20.9g | 2.1g |
Snack |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Apple Strawberry Smoothie | 1 | 375 | 55.64 | 31.83 | 4 |
Snack Total: | 375 | 55.64 | 31.83 | 4 |
Meal Two |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Whole What Crackers | 2 | 40 | 6.4 | 1 | 1.5 |
Peanut Butter | 1 tbsp | 95 | 3.5 | 4 | 8 |
Strawberries | 1/2 cup | 25 | 5.9 | 0.5 | 0.3 |
Meal Two Total: | 160 | 15.8g | 5.5g | 9.8g |
Meal Three (Choice1) |
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 |
Meal Three (Choice1) Total: | 233 | 17.2g | 17.3g | 11.1g |
Meal Three (Choice 2) |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Peppermint Patty Shake (1 Scoop) | 1 | 239 | 9.5 | 31.4 | 8.3 |
Meal Three (Choice 2) Total: | 239 | 9.5g | 31.4g | 8.3g |
Pre-Workout |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Super Advanced NOS Blast | 1 scoop | 45 | 6 | 0 | 0 |
Pre-Workout Total: | 45 | 6 | 0 | 0 |
Meal Four (Post-Workout) |
Serving Size | Calories | Carbs | Protein | Fat |
---|---|---|---|---|---|
Super Advanced Whey Protein Strawberry | 1 scoop | 190 | 9 | 30 | 4 |
100% Pure Glutamine Powder | 1/2 tsp | 10 | 0 | 0 | 0 |
Blueberries | 1/2 cup | 42 | 10.5 | 0.6 | 0.3 |
Meal Four (Post-Workout) Total: | 242 | 19.5g | 30.6g | 4.3g |
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 |
---|---|---|---|---|---|
100% Pure Glutamine Powder | 1/2 tsp | 10 | 0 | 0 | 0 |
Before Bed Total: | 10 | 0 | 0 | 0 |
DAILY TOTAL (CHOICE 1): | 1,665 | 173.14g | 128.23g | 41.8g |
DAILY TOTAL (CHOICE 2): | 1,671 | 165.44g | 142.33g | 39g |
*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.