Body Fortress

Mass Building and Supplement Meal Plan

       

View Meal Plan for Women
Mass Meal and Supplement 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 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
Body Fortress Super Mass GainerBody Fortress®® Super Advanced Mass Gainer 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 Shake

  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/ 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
Body Fortress Super Advanced NOS BlastBody Fortress®
Super Adavnced 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
Body Fortress Super Advanced WheyBody Fortress®
Strawberry Super Advanced Whey
1 Scoop 190 9 30 4
Body Fortress 100% Pure Glutamine PowderBody Fortress®
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 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
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 20.6 0.4 0.3
           
MEAL SIX TOTAL:   167 26.6g 14.4g 1.3g
  
Before Bed Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 10 0 0 0
           
BEFORE BED TOTAL:   10 0g 0g 0g
 
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
Body Fortress Advanced Super Mass GainerBody Fortress®® Super Advanced Mass Gainer 2 Scoops 347 66 13.3 3.33
           
SNACK TOTAL:   347 66g 113.3.g 3.33g
  
Meal Two Serving Size Calories Carbs Protein Fat
Peppermint Patty Shake (2 Scoop)

  309 16.5 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
Body Fortress Super Advanced NOS BlastBody 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
Body Fortress Strawberry Super Advanced WheyBody Fortress®
Strawberry Super Advanced Whey
1Scoop 190 9 30 4
Body Fortress 100% Pure Glutamine PowderBody Fortress®
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 1, 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
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 10 0 0 0
           
BEFORE BED TOTAL:   10 0g 0g 0g
 
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
Body Fortress Super Advanced Mass GainerBody Fortress®® Super Advanced Mass Gainer 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

  273 24 30.5 5
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
Body Fortress Super Advanced Whey ProteinBody Fortress®
Super Advanced Whey Protein (Strawberry)
1 Scoop 190 9 30 4
           
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
Body Fortress Super Advanced NOS BlastBody Fortress®
Super Advanced NOS Blast
1 Tbsp. 45 6 0 0
           
PRE-WORKOUT TOTAL:   45 6g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 10 0 0 0
Body Fortress Super Advanced Whey ProteinBody Fortress®
Strawberry Super Advanced Whey
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
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 10 0 0 0
           
BEFORE BED TOTAL:   10 0g 0g 0g
 
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
Body Fortress Super Advanced Mass GainerBody Fortress®® Super Advanced Mass Gainer 2 Scoops 347 66 13.3 3.33
           
SNACK TOTAL:   347 66g 13.3g 3.33g
  
Meal Two Serving Size Calories Carbs Protein Fat
Orange Crush Shake

  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 62 15.4 1.2 0.2
Almonds 6 42 1.8 1.8 3.6
           
SNACK TWO 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
Body Fortress Super NOS PumpBody 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
Body Fortress Super Protein ShotBody Fortress®
Strawberry Super Advanced Whey
1 Scoop 190 9 30 4
Body Fortress 100% Pure Glutamine PowderBody Fortress®
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
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 10 0 0 0
           
BEFORE BED TOTAL:   10 0g 0g 0g
 
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
Body Fortress Super Mass GainerBody Fortress®® Super Advanced  Mass Gainer 2 Scoops 347 66 13.3 3.33
           
SNACK TOTAL:   347 66g 13.3g 3.33g
  
Meal Two Serving Size Calories Carbs Protein Fat
Apple Pie Shake

  617 52.63 72.56 10
           
MEAL TWO TOTAL:   617 52.63 72.56g 10g
  
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 TWO 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, 1 tsp. 76 6.3 3.4 4.3
           
MEAL THREE TOTAL:   322 29.2g 26.3g 10.2g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress Super Advanced NOS BlastBody 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
Body Fortress Strawberry Super Advanced WheyBody Fortress®
Strawberry Super Advanced Whey
1 Scoop 190 9 30 4
Body Fortress 100% Pure Glutamine PowderBody Fortress®
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 1/2 Cup 22 4.9 1.2 0.2
Romaine 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
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 10 0 0 0
           
BEFORE BED TOTAL:   10 0g 0g 0g
 
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
Body Fortress Super Mass GainerSuper Advanced Mass Gainer 2 Scoops 347 66 13.3 3.33
           
SNACK TOTAL:   347 66g 13.3g 3.33g
  
Meal Two Serving Size Calories Carbs Protein Fat
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 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
Body Fortress Super Advanced NOS BlastBody Fortress®
Super Advanced NOS Blast
1 Scoop 45 6 0 0
           
    45 6g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress Super Advanced Amino BlastBody Fortress®
Super Advanced Amino Blast
1 Scoop 45 2 0 4
Body Fortress 100% Pure Glutamine PowderBody Fortress® 100% Pure Glutamine Powder
1/2 tsp. 10 0 0 0
Body Fortress Super Advanced Whey ProteinBody 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 Serving Size Calories Carbs Protein Fat
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 Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody 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
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
Body Fortress Super Mass GainerBody Fortress®® Super Advanced Mass Gainer 2 Scoops 347 66 13.3 3.33
           
SNACK TOTAL:   347 66g 13.3g 3.33g
  
Meal Two Serving Size Calories Carbs Protein Fat
Power Shake (2 Scoop)

  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 62 15.4 1.2 0.2
Almonds 6 42 1.8 1.8 3.6
           
SNACK TWO 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
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
Body Fortress Super Protein ShotBody Fortress®
Super Advanced Whey Protein (Strawberry)
1 Scoop 190 9 30 4
Body Fortress 100% Pure Glutamine PowderBody Fortress®
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 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
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 10 0 0 0
           
BEFORE BED TOTAL:   10 0g 0g 0g
 
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.


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