Meal One |
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 |
Super Advanced Mass Gainer |
2 Scoops |
347 |
66 |
13.3 |
3.33 |
|
|
|
|
|
|
SNACK TOTAL: |
|
347 |
66g |
13.3g |
3.33g |
| |
Meal Two |
|
375 |
55.64 |
31.83 |
4 |
Whole Wheat Crackers |
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 |
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 |
Body Fortress® Super Advanced NOS Blast |
1 Scoop |
45 |
6 |
0 |
0 |
|
|
|
|
|
|
|
|
45 |
6g |
0g |
0g |
| |
Meal Four (Post-Workout) |
Body Fortress® Super Advanced Amino Blast |
1 Scoop |
45 |
2 |
0 |
4 |
Body Fortress® 100% Pure Glutamine Powder
|
1/2 tsp. |
10 |
0 |
0 |
0 |
Body Fortress®
Super Advanced Whey Protein (Strawberry) |
1 Scoop |
190 |
9 |
30 |
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 |
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 |
Body Fortress® 100% Pure Gluatamine Powder
|
1/2 tsp. |
10 |
0 |
0 |
0 |
|
|
|
|
|
|
Before Bed Total: |
|
10 |
0g |
0g |
0g |
|
DAILY TOTAL: |
|
2,188 |
262.94g |
152.63g |
57.33g |