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EATING
PLANS

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For Men

 

 

FOR MEN

 

 

 

Massing Eating Plan

Breakfast  
Food/Supplement

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

 

09h00  
 Food

2 bananas

6 boiled egg whites

1 whole boiled egg

 

11h00  
Food

2 grilled chicken breasts

1 cup mixed vegetables

1 large baked sweet potato

 

14h00  
Supplement

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

 

16h00  
Food

4 white rice cakes with peanut butter

 

Before Workout  
 Supplement

3 Weider Amino 6000

1 serving Weider Creatine ATP

 

Post-Workout  
Supplement

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

3 Weider Amino 6000

1 serving Weider Creatine HCl

 

Dinner  
Food

200g lean beef mince

1 cup cooked plain white/white basmati rice

1 table spoon chutney

1 cup mixed vegetables




Before Bed  
Supplement

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



Guideline Only: will change according to individual requirements.

 

 

 

For Women

 

 

FOR WOMEN

 

 

 

Weight Management Eating Plan

Upon Waking Up  
Food/Supplement

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

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

 

10h00  
 Food

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

 

13h00  
Food

1/120g grilled skinless chicken breast

1 cup cooked brown rice

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

 

16h00  
Food/Supplement

1 plum OR orange OR tangerine OR apple

40g raw almonds

2 Weider Amino 6000 tabs

 

Post-Workout  
Supplement

1 serving Weider Muscle Builder Advanced OR Xtreme Pro

 

Dinner  
Food

150g lean steak

1 cup sliced cucumber

 

Before Bed  
Supplement

2 Weider Amino 6000 tabs

 

Guideline Only: will change according to individual requirements.

 

 

 

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