training
Program
(Mass
building
)
1st
Meal
Week
1
(Monday
meal)
Week
2
Tuesday
meal
Week
3
Wednesd
ay meal
Week
4
Thrsday
meal
Week
5
Friday
meal
Week
6
Saturday meals
Week
7
Sunday meals
Week
8
Monday meals
Week
9
Tuesday
meals
Week
10
Wednesday
Meals
of a cup
of oatmeal
With cup
of blue
berrys
7
hardboile
d egg
whites
3Protein
pancakes
of a cup
of oatmeal
With cup
of blue
berrys
7
hardboile
d egg
whites
3Protein
pancakes
of a cup of
oatmeal
With cup of
blue berrys
7 hardboiled egg
whites
3Protein
pancakes
of a cup of
oatmeal
With cup of
blue berrys
2nd
Meal
cup +
cup of
Greek
yogurt with
a handful
of almonds
Handful
of
almonds
Protein
bar and a
Banana
cup +
cup of
Greek
yogurt with
a handful
of almonds
Handful
of
almonds
Protein
bar and a
Banana
2 cups of pasta
1 cup of
mushrooms
cup of lean
beef mince
cup +
cup of Greek
yogurt with a
handful of
almonds
Handful of
almonds
Protein bar and a
Banana
2 cups of pasta 1
cup of
mushrooms
cup of lean
beef mince
cup + cup o
Greek yogurt with
a handful of
almonds
3rd
meal
1 banana
cup of
brown rice
with 2 tins
of tuna
Chicken
breast
with
mash
potato
1 banana
cup of
brown rice
with 2 tins
of tuna
Chicken
breast
with
mash
potato
slices
wholegrain
bread
3 slices fat
free cheese
4 slices deli
turkey breast
Mustard and
fat-free mayo
1 banana
cup of
brown rice
with 2 tins of
tuna
Chicken breast
with mash potato
slices wholegrain
bread
3 slices fat free
cheese
4 slices deli
turkey breast
Mustard and fatfree mayo
1 banana
cup of brown
rice with 2 tins of
tuna
4th
Meal
3 egg
whites with
2 whole
eggs with 2
slices of
ham
3 egg
whites 1
scoop of
protein
shake
table
spoon of
2 cups of
pasta 1
cup of
mushroo
ms
cup of
lean beef
mince
slices
wholegrai
n bread
3 slices
fat free
cheese
4 slices
deli
turkey
breast
Mustard
and fatfree mayo
1 cup fat
free
cottage
cheese
4 slices
rye toast
with 2
3 egg
whites with
2 whole
eggs with 2
slices of
ham
3 egg
whites 1
scoop of
protein
shake
table
spoon of
3 egg whites
with 2 whole
eggs with 2
slices of ham
3 egg whites 1
scoop of protein
shake table
spoon of honey 1
banana around 5
almonds all
blended
5th
Meal
Whole
chicken
breast with
aspargras
beans and
mushrooms
with cup
of brown
rice
honey 1
banana
around 5
almonds
all
blended
Rump
steak
with
aspagras
beans
and
mushroo
ms
Tbsp.
grape
jam
1 piece of
fresh
salmon ,
capsicum
asparagu
s
Beans
Whole
chicken
breast with
aspargras
beans and
mushrooms
with cup
of brown
rice
honey 1
banana
around 5
almonds
all
blended
Rump
steak
with
aspagras
beans
and
mushroo
ms
1 piece of
fresh salmon ,
capsicum
asparagus
Beans
Whole chicken
breast with
aspargras
beans and
mushrooms
with cup of
brown rice
1 piece of fresh
salmon ,
capsicum
asparagus
Beans
1 piece of fresh
salmon ,
capsicum
asparagus
Beans