Search

Mass Building and Supplement Meal Plan

Mass Meal & Supplement Plan*

Meal One

 Serving Size Calories Carbs Protein Fat
Plain Oatmeal Sprinked 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
Super Advanced Mass Gainer Chocolate 2.25 LB 2 scoops 347 66 13.3 3.33
Snack Total: 347 66g 13.3g 3.33g

Meal Two

 Serving Size Calories Carbs Protein Fat
Chocolate Hazelnut Latte 1 568 42 77 11
Meal Two Total: 568- 42g 77g 11g

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/ 1tsp 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
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 06 0.3
Meal Four (Post-Workout) Total: 242 19.5g 30.6g 4.3g

Meal Five

 Serving Size Calories Carbs Protein Fat
Grilled Skinless Boneless Chicken Breast 3 oz. 96 0 17.3 1.9
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: 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 77 206 0.4 0.3
Meal Six Total: 167 26.6g 14.4g 1.3g

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: 2,396 256.1g 207.1g 58.23g

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
Super Advanced Mass Gainer Chocolate 2.25 LB 2 scoops 347 66 13.3 3.33
Snack Total: 347 66 13.3 3.33

Meal Two

 Serving Size Calories Carbs Protein Fat
Peppermint Patty Shake (2 Scoop) 1 309 6.5 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
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
Apple 1 small 77 20.6 0.4 0.3
Meal Four (Post-Workout) Total: 277 29.6g 30.4g 4.3g

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: 2,165 243.5g 191.2g 50.33g

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
Super Advanced Mass Gainer Chocolate 2.25 LB 2 scoops 347 66 13.3 3.33
Snack Total: 347 66 13.3 3.33

Meal Two

 Serving Size Calories Carbs Protein Fat
Strawberry Banana Dream Smoothie 1 273 24 30.5 5
Super Advanced Whey Protein Strawberry 1 scoop 190 9 30 4
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: 663 55.1g 67g 20.3g

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
Super Advanced NOS Blast 1 tbsp 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 Whey Protein Strawberry 1 scoop 190 9 30 4
Orange 1 small 45 11.3 0.9 0.1
Meal Four (Post-Workout) Total: 245 20.3g 30.9g 4.1g

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
100% Pure Glutamine Powder 1/2 tsp 10 0 0 0
Before Bed Total: 10 0 0 0
DAILY TOTAL: 2,278 271.2g 171g 56.7g

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
Super Advanced Mass Gainer Chocolate 2.25 LB 2 scoops 347 66 13.3 3.33
Snack Total: 347 66 13.3 3.33

Meal Two

 Serving Size Calories Carbs Protein Fat
Orange Crush 1 435 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 small 62 15.4 1.2 0.2
Almonds 6 42 1.8 1.8 3.6
Snack 2 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
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 Llightley Sauted in Olive Oil 1/2 cup, 1 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: 2,400 274.05g 162.39g 60.53g

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
Super Advanced Mass Gainer Chocolate 2.25 LB 2 scoops 347 66 13.3 3.33
Snack Total: 347 66g 13.3 3.33

Meal Two

 Serving Size Calories Carbs Protein Fat
Apple Pie Shake 1 617 52.63 72.56 10
Meal Two Total: 617 52.63 72.56 10

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 2 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, 1tsp 76 6.3 3.4 4.3
Meal Three Total: 322 29.2g 26.g 10.2g

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
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 3 oz 96 0 17.3 1.9
Green Beans w/Lemon Wedge 22 4.9 1.2 0.2 –
Romain 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
100% Pure Glutamine Powder 1/2 tsp 10 0 0 0
Before Bed Total: 10 0 0 0
Daily Total: 2,490 282.73g 188.86g 59.93g

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
Super Advanced Mass Gainer Chocolate 4 LB 2 scoops 347 66 13.3 3.33
Snack Total: 347 66g 13.3g 3.33g

Meal Two

 Serving Size Calories Carbs Protein Fat
Strawberry Banana Dream Smoothie 1 375 55.64 31.83 4
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: 575 77.74g 38.33g 15.3g

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
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 Whey Protein Strawberry 1 scoop 190 9 30 4
Super Advanced Amino Blast 1 scoop 45 2 0 4
Apple 1 small 77 20.6 0.4 0.3
Meal Four (Post Workout) Total: 322 31.6g 30.4g 4.3g

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 80 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
100% Pure Glutamine Powder 1/2 tsp 10 0 0 0
Before Bed Total: 10 0 0 0
DAILY TOTAL: 2,188 262.94g 152.63g 57.33g

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
Super Advanced Mass Gainer Chocolate 2.25 LB 2 scoops 347 66 13.3 3.33
Snack Total: 347 66g 13.3 3.33g

Meal Two

 Serving Size Calories Carbs Protein Fat
Power Shake (2 Scoop) 1 442 25.02 65.03 10.49
Meal Two Total: 442 25.02g 65.03g 10.49g

Snack 2

 Serving Size Calories Carbs Protein Fat
Orange 1 small 62 15.4 1.2 0.2
Almonds 6 42 1.8 1.8 3.6
Snack 2 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, tbsp 102 4 2 9
Meal Three Total: 381 32.2g 17.8g 19.8g

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
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 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 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: 2,267 252.52g 169.13g 56.52g

*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.