2000 CALORIE MEAL PLAN

Transcription

1 CALORIE MEAL PLAN MEAL Calories Protein Carbs Fat SCOOP (G) WHEY ISOLATE G OATS (DRY) MEDIUM STRAWBERRIES g g g MEAL Calories Protein Carbs Fat CANNED TUNA G WHOLE WHEAT PASTA (DRY) TABLESPOON OLIVE OIL g g g MEAL Calories Protein Carbs Fat G CHICKEN BREAST (COOKED) SLICE WHOLEMEAL BREAD MEDIUM SIZED BANANA g g g MEAL Calories Protein Carbs Fat G SALMON FILLET (COOKED) G BROWN RICE (DRY) G ASPARAGUS g g g & ½ SCOOP WHEY ISOLATE (G) MEDIUM APPLE g g g TOTALS, g g g Relentlessgains.com Copyright

2 CALORIE MEAL PLAN MEAL Calories Protein Carbs Fat * WHOLE EGGS * EGG WHITES SLICE WHOLEMEAL BREAD TABLESPOON NATURAL PEANUT BUTTER *MAKE OMELETTE OR SCRAMBLED EGGS g g g MEAL Calories Protein Carbs Fat SCOOP (G) WHEY ISOLATE MEDIUM SIZED BANANA SLICE RYE BREAD g g g MEAL Calories Protein Carbs Fat * CANNED TUNA * SLICE WHOLEMEAL BREAD MEDIUM STRAWBERRIES * SERVING SUGGESTION TUNA ON TOAST g g g MEAL Calories Protein Carbs Fat G CHICKEN BREAST (COOKED) G (/ CUP) BROWN RICE (DRY) G ( CUP) BROCCOLI (DRY) g g g G (OZ) LEAN SIRLOIN STEAK (COOKED) G (.OZ) SWEET POTATO (BOILED) G ( CUP) BROCCOLI (DRY) g g g MEAL Calories Protein Carbs Fat G MICELLAR CASEIN POWDER G (/OZ) WALNUTS g g g TOTALS, g g g Relentlessgains.com Copyright

3 CALORIE MEAL PLAN MEAL Calories Protein Carbs Fat * WHOLE EGGS * EGG WHITES G OATS (DRY) g g g *OMELETTE OR SCRAMBLED EGGS MEAL Calories Protein Carbs Fat * CANNED TUNA SLICE WHOLEMEAL BREAD MEDIUM BANANA ½ (G) AVOCADO * SUGGESTION MIX WITH TBLS LIGHT MAYONNAISE, TUNA MAYONNAISE ON TOAST g g g MEAL Calories Protein Carbs Fat G CHICKEN BREAST (COOKED) G SWEET POTATO (BOILED) G GREEN BEANS (DRY) g g g MEAL Calories Protein Carbs Fat G WHITE FISH, COD (RAW) G (/ CUP) BROWN RICE (DRY) G GREEN BEANS (DRY) g g g G CHICKEN BREAST (COOKED) G (/ CUP) BROWN RICE (RAW) G ( CUP) BROCCOLI (MEASURED RAW) g g g MEAL Calories Protein Carbs Fat SCOOP WHEY ISOLATE (G) G GREEK YOGURT ½ TSP FLAXSEED OIL g g g TOTALS, g g g Relentlessgains.com Copyright

4 CALORIE MEAL PLAN MEAL Calories Protein Carbs Fat * WHOLE EGGS * EGG WHITES G OATS (DRY) TSP NATURAL PEANUT BUTTER g g g *OMELETTE OR SCRAMBLED EGGS MEAL Calories Protein Carbs Fat G CHICKEN BREAST (COOKED) G BROWN RICE (DRY) MEDIUM BANANA ½ TSP FLAXSEED OIL g g g MEAL Calories Protein Carbs Fat G LEAN GROUND TURKEY (RAW) G / CUP WHITE BASMATI RICE (DRY) LARGE ORANGE g g g MEAL Calories Protein Carbs Fat G CHICKEN BREAST (COOKED) G BROWN RICE (DRY) G GREEN BEANS g g g G LEAN GROUND BEEF (RAW) G / OZ SWEET POTATO (RAW) G / CUP BROCCOLI (RAW) g g g TOTALS, g g g Relentlessgains.com Copyright

5 CALORIE MEAL PLAN MEAL Calories Protein Carbs Fat WHOLE EGGS EGG WHILES G OATS (DRY) ML SEMI SKINNED MILK MEDIUM BANANA *PORRIDGE AND OMELETTE BREAKFAST g g g MEAL Calories Protein Carbs Fat X CANNED TUNA SLICE WHOLEMEAL BREAD MEDIUM APPLE TSP NATURAL PEANUT BUTTER * SUGGESTION: TBLS LIGHT MAYONNAISE, TUNA MAYO SANDWICH g g g MEAL Calories Protein Carbs Fat G CHICKEN BREAST (COOKED) G BASMATI RICE G BROCCOLI g g g MEAL Calories Protein Carbs Fat G (OZ) SIRLOIN STEAK G WHITE POTATO G GREEN BEANS g g g G (OZ) SALMON FILLET (COOKED) G (OZ) SWEET POTATO G ASPARAGUS g g g MEAL Calories Protein Carbs Fat SCOOP WHEY ISOLATE G GREEK YOGURT MEDIUM BANANA g g g TOTALS, g g g Relentlessgains.com Copyright

6 CALORIE MEAL PLAN MEAL Calories Protein Carbs Fat WHOLE EGGS EGG WHILES NESTLE SHREDDED WHEAT ( BISCUITS) ML SEMI SKINNED MILK MEDIUM BANANA TSP NATURAL PEANUT BUTTER g g g MEAL Calories Protein Carbs Fat G WHITE FISH (COD) G BASMATI RICE G GREEN BEANS g g g MEAL Calories Protein Carbs Fat G CHICKEN BREAST (COOKED) G WHITE POTATO G ( CUP) BROCCOLI MEDIUM BANANA TSP EXTRA VIRGIN OLIVE OIL g g g MEAL Calories Protein Carbs Fat G CHICKEN BREAST (COOKED) G BROWN RICE (MEASURED DRY) G GREEK YOGURT G (OZ) WALNUTS g g g G SIRLOIN STEAK (COOKED) G SWEET POTATO G ASPARAGUS g g g MEAL Calories Protein Carbs Fat G SALMON FILLET (COOKED) G BROWN RICE G LOW COTTAGE CHEESE g g g TOTALS, g g g Relentlessgains.com Copyright

7 Legal Disclaimer The information provided in this book is for educational and entertainment purposes only. The information presented herein is by no way intended as medical advice or as a substitute for medical counselling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in this book, you are agreeing to accept full responsibility for your actions. By continuing with the programs, exercises, advice, information or diets found here you recognize that despite all precautions on the part of Barry Lumsden, Relentless Gains, Optimum Mass, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Barry Lumsden, Relentless Gains, Optimum Mass or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, use or misuse of the programs, exercises, advice, diets and/or information found in this ebook. Copyright and Legal Notice All rights reserved. No part of this ebook may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without written permission from Barry Lumsden. You do NOT have permission to copy, re-distribute, resell, auction, or otherwise give away copies of Optimum Mass, whether in ebook or physical book format. If you attempt to do any of the said methods of distributing this ebook or book, you are in violation of international copyright laws and are subject to fines and imprisonment. Copyright Relentlessgains.com Copyright