100g cooked oats mixed with 1 serving Weider Mega Mass 2000 OR  Weider Mega Mass 4000 OR  Weider Weight Gainer

1 Serving Weider Muscle Builder Mega Pack

2 bananas

6 boiled egg whites

1 whole boiled egg

2 grilled chicken breasts

1 cup mixed vegetables

1 large baked sweet potato

1 serving Weider Mega Mass 2000 OR Weider Mega Mass 4000 OR Weider Weight Gainer

4 white rice cakes with peanut butter

3 Weider Amino 6000

1 serving Weider Creatine ATP

1 serving Weider Mega Mass 2000 OR Weider Mega Mass 4000 OR Weider Weight Gainer

3 Weider Amino 6000

1 serving Weider Creatine HCl

200g lean beef mince

1 cup cooked plain white/white basmati rice

1 table spoon chutney

1 cup mixed vegetables

1 serving Weider Mega Mass 2000 OR Weider Mega Mass 4000 OR Weider Weight Gainer

Guideline Only: will change according to individual requirements.

1 serving 100% Whey Isolate mixed with 1 teaspoon digestive bran

3 Weider Cuts XT OR Fat Burner GT OR  Muscle Builder Mega Pack

1 slice of whole-wheat bread/toast with one tablespoon fat free cottage cheese

1/120g grilled skinless chicken breast

1 cup cooked brown rice

1 cup broccoli OR brussel-sprouts OR spinach OR green beans

1 plum OR orange OR tangerine OR apple

40g raw almonds

2 Weider Amino 6000 tabs

1 serving Weider Muscle Builder Advanced OR Xtreme Pro

150g lean steak

1 cup sliced cucumber

2 Weider Amino 6000 tabs

Guideline Only: will change according to individual requirements.