Body Fortress

Meal plan: Men

       

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
100% Premium Whey ProteinBody Fortress® 100% Premium Whey Protein Chocolate 2 scoops 280 8 50 6
           
SNACK TOTAL:   280 8g 50g 6g
  
Meal Two Serving Size Calories Carbs Protein Fat
Chocolate Hazelnut Latte Shake

  458 33g 67g 7g
           
MEAL TWO TOTAL:   458 33g 67g 7g
  
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:   332 29.2g 27.6g 11.1g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress PUMP'DBody Fortress®
PUMP'D
1 scoop N/A N/A N/A N/A
           
PRE-WORKOUT TOTAL:   0 0g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress Whey Isolate VanillaBody Fortress®
Whey Isolate Vanilla
2 scoops 260 2 60 1
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Blueberries 1/2 Cup 42 10.5 0.6 0.3
           
MEAL FOUR (POST-WORKOUT) TOTAL:   309.5 12.5g 60.6g 1.3g
  
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. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL:   2,239 176g 264g 54g
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 100% Premium Whey ProteinBody Fortress® 100% Premium Whey Protein Chocolate 2 scoops 280 8 50 6
           
SNACK TOTAL:   280 8g 50g 6g
  
Meal Two Serving Size Calories Carbs Protein Fat
Peppermint Patty Shake (2 Scoop)

  560 16 100 12
Peanut Butter 1 Tbsp. 95 3.5 4 8
Banana 1 Medium 105 27 1.3 0.4
           
MEAL TWO TOTAL:   760 46.5g 105.3g 20.4g
  
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 PUMP’DBody Fortress®
PUMP’D
1 scoop N/A N/A N/A N/A
           
PRE-WORKOUT TOTAL:   0 0g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Creatine PowderBody Fortress®
100% Pure Creatine Powder
1 Tbsp. 0 0 0 0
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Body Fortress 100% Premium Whey ProteinBody Fortress®
100% Premium Whey Protein Chocolate
2 scoops 280 8 50 6
Apple 1 Small 77 20.6 0.4 0.3
           
MEAL FOUR (POST-WORKOUT) TOTAL:   364.5 28.6g 50.4g 6.3g
  
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. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL:   2,389 178g 295g 60g
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 100% Premium Whey Protein ChocolateBody Fortress® 100% Premium Whey Protein Chocolate 2 scoops 280 8 50 6
           
SNACK TOTAL:   280 8g 50g 6g
  
Meal Two Serving Size Calories Carbs Protein Fat
Strawberry Banana Dream Smoothie

  204 23 26.5 2
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 100% Premium Whey ProteinBody Fortress®
100% Premium Whey Protein Strawberry
1 scoop 130 3 25 2.5
           
MEAL TWO TOTAL:   534 48.1g 58g 15.8g
  
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 PUMP'DBody Fortress®
PUMP'D
1 scoop N/A N/A N/A N/A
           
PRE-WORKOUT TOTAL:   0 0g 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. 7.5 0 0 0
Body Fortress 100% Premium Whey ProteinBody Fortress®
100% Premium Whey Protein Strawberry
1 scoop 130 3 25 2.5
Orange 1 Small 45 11.3 0.9 0.1
           
MEAL FOUR (POST-WORKOUT) TOTAL:   182.5 14.3g 25.9g 2.6g
  
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. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL:   1,972 194g 194g 53g
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 100% Premium Whey Protein ChocolateBody Fortress® 100% Premium Whey Protein Chocolate 2 scoops 280 8 50 6
           
SNACK TOTAL:   280 8g 50g 6g
  
Meal Two Serving Size Calories Carbs Protein Fat
Orange Crush Shake

  280 8 50 6
           
MEAL TWO TOTAL:   280 8g 50g 6g
  
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 PUMP'DBody Fortress®
PUMP'D
1 scoop N/A N/A N/A N/A
           
PRE-WORKOUT TOTAL:   0 0g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress 100% Premium Whey ProteinBody Fortress®
100% Premium Whey Protein Chocolate
2 scoops 280 8 50 6
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Blueberries 3/4 Cup 62 15.8 0.8 0.4
           
MEAL FOUR (POST-WORKOUT) TOTAL:   349.5 23.8g 50.8g 6.4g
  
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. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL:   2,088 167g 206g 61g
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 100% Premium Whey Protein ChocolateBody Fortress® 100% Premium Whey Protein Chocolate 2 scoops 280 8 50 6
           
SNACK TOTAL:   280 8g 50g 6g
  
Meal Two Serving Size Calories Carbs Protein Fat
Apple Pie Shake

  560 16 100 12
           
MEAL TWO TOTAL:   560 16g 100g 12g
  
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 PUMP'DBody Fortress®
PUMP'D
1 scoop N/A N/A N/A N/A
           
PRE-WORKOUT TOTAL:   0 0g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress 100% Premium Whey ProteinBody Fortress®
100% Premium Whey Protein Chocolate
2 scoops 280 8 50 6
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Peach 1 Small 31 7.5 0.7 0.2
           
MEAL FOUR (POST-WORKOUT) TOTAL:   318.5 15.5g 50.7g 6.2g
  
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. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL:   2,406 181g 273g 67g
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 100% Premium Whey Protein ChocolateBody Fortress® 100% Premium Whey Protein Chocolate 2 scoops 280 8 50 6
           
SNACK TOTAL:   280 8g 50g 6g
  
Meal Two Serving Size Calories Carbs Protein Fat
Apple Strawberry Smoothie

  560 16 100 12
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:   760 38.1g 106.5g 23.3g
  
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:   332 29.2g 27.6g 11.1g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress PUMP'DBody Fortress®
PUMP'D
1 scoop N/A N/A N/A N/A
           
PRE-WORKOUT TOTAL:   0 0g 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. 7.5 0 0 0
Body Fortress 100% Premium Whey ProteinBody Fortress®
100% Premium Whey Protein Chocolate
2 scoops 280 8 50 6
Apple 1 Small 77 20.6 0.4 0.3
           
MEAL FOUR (POST-WORKOUT) TOTAL:   364.5 28.6g 50.4g 6.3g
  
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 Glutamine Powder
1/2 tsp. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL:   1,988 106g 257g 62g
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 100% Premium Whey Protein ChocolateBody Fortress®® 100% Premium Whey Protein Chocolate 2 scoops 280 8 50 6
           
SNACK TOTAL:   280 8g 50g 6g
  
Meal Two Serving Size Calories Carbs Protein Fat
Power Shake (2 Scoop)

  560 16 100 12
           
MEAL TWO TOTAL:   560 16g 100g 12g
  
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 PUMP’DBody Fortress®
PUMP’D
1 scoop N/A N/A N/A N/A
           
PRE-WORKOUT TOTAL:   0 0g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress 100% Premium Whey ProteinBody Fortress®
100% Premium Whey Protein (Chocolate)
2 scoops 280 8 50 6
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Peach 1 Small 31 7.5 0.7 0.2
           
MEAL FOUR (POST-WORKOUT) TOTAL:   318.5 15.5g 50.7g 6.2g
  
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. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL:   2,358 179g 261g 63g

*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.