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
Weight Management Eating Plan
Upon Waking Up | |
Food/Supplement |
1 serving Muscle Builder Advanced 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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