Healthy Mass 3000

July 27, 2017 | Author: Alex Hladun | Category: Nutrition, Juice, Omega 3 Fatty Acid, Vegetables, Weight Gain
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NUTRI TI ON

www. empowerednutri ti on. com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

www.empowerednutrition.com

No Nonsense Muscle Building Meal Plan Dear Muscle-Building Friend Congratulations on the start of a new beginning through nutrition with your No Nonsense Muscle Building Nutrition Program. Your program is designed to permanently change the way you think about food while guiding you towards a leaner and more muscular physique. You will improve visually be gaining increased muscle mass, less body fat and increased performance in every aspect of your life. Not to mention improved health and overall fitness. Remember that these are general, not personally customized, meal plans based on a generic schedule. Make sure you are following the correct meal plan by using the Meal Calculator found at: http://www.vincedelmontefitness.com/vince_calc.html You will have four options to choose from: 1. Maintenance 2. Cutting (Fat Loss) 3. Progressive Weight Gain 4. Advanced Weight Gain The first two goals should be self-explanatory. Progressive Weight Gain is ideal for those who find they gain fat around their lower abdomen easily when they attempt to bulk up. This formula is also ideal for those who wish to keep their body fat low throughout the year. The Advanced Weight Gain is for the extreme ecto-morph who can eat whatever he wants and never get fat. This formula is also good for those who don't care about fat gains and simply want pure size. The maintenance, progressive weight gain and advanced weight gain plans are all based on 35% Protein, 45% Carbohydrates and 25% fat. The cutting meal plan is based on 40% Protein, 30% Carbohydrates and 30% fat. You will also notice that the meal plans factor in a Pre-Workout drink and a Post-Workout drink to the total daily calories. It is advised to add a During-Workout drink as well if you need another easy source of calories, but note that the calories from this shake are NOT included in the meal plans attached. Here are a few standard requirements for each meal plan: 1. Your first meal should occur within 15-45 minutes of waking up time. 2. All meals should be spaced out 3-4 hours apart. It does not matter if your last meal is at the wee hours in the morning. 3. Make sure you are taking a high quality multi-vitamin twice a day as well as your fish oils, creatine and any other supplement you are on each day. I have suggested some optional supplements you can use at different times of the day. Included with your Muscle Building Success Kit is membership to the private forum found at www.fitnessgenerator.com/getbuffed, an exclusive area for individuals who have started or complete their to journey. I would also like to hear about your success so don't forget to take your Before pictures and send me your After pictures upon completion with a little testimonial! I will feature you on this section of my website: http://www.vincedelmontefitness.com/success.html If you have any problems, contact us at [email protected] I look forward to hearing from you. Your friend and coach, Vince DelMonte Author: No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 1

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 56 grams Protein powder 1 cup Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 2/3 cups Oatmeal 9:00 am Snack 28 grams Protein powder 1 tbsp Barley 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

Preparation Suggestions: A refreshing breakfast. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

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Preparation Suggestions: PRE - Protein Shake + Energy Sustaining Growth Carbs

56g P 72g C 15g F Calories: 647 28g P 36g C 9g F Calories: 337

5:00 pm Dinner 8 oz Chicken breast, skinless 2 1/4 cups Beans, green or yellow 1/4 cup Beans, black 1/2 cup Chickpeas 1/2 cup Cucumber 1 Pepper (bell or cubanelle) 3/4 cup Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Put all ingredients in a blender over ice and blend to desired consistency. Enjoy!

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Preparation Suggestions: POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's

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Preparation Suggestions: Tuna and Vegetable Salad Roughly chop the vegetables and mix with olive oil, a dash of balsamic vinegar and salt, pepper and thyme. Put the tuna on top (dashing with a little lemon juice if you want) and start eating! Enjoy the fruit for dessert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

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Preparation Suggestions: Grilled Chicken with Seasoned Beans Let beans and vegetables marinate in olive oil, balsamic vinegar and seasoning for at least a couple hours. Grill the chicken, rubbing first with a seasoning mixture of salt, lemon pepper, and rosemary (optional). Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

42g P 54g C 0g F Calories: 384

1:00 pm Mid Meal 8 oz Tuna, canned in water 1 cup Celery 1 cup Cucumber 1 Pepper (bell or cubanelle) 1 cup Tomatoes 1 cup Grapes 2 whole Pita 2/3 tsp Olive, Flax, Hemp or Salmon Oils 18 Peanuts

8:00 pm Snack 4 oz Cheese, low or non fat 2 Apples 18 Peanuts

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56g P 72g C 15g F Calories: 647

56g P 72g C 15g F Calories: 647

Item Portions

Preparation Suggestions: Cheese, Apples & Peanuts 28g P A quick snack to keep you going through the day! 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 2

Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 14 grams Protein powder 2 cups Milk, low fat (1%) 3 cups Bran cereal, all varieties 5 tbsp Almonds, slivered 4 oz Cheddar cheese, light/low fat 9:00 am Snack 2 cups Yogurt, plain, low fat 3 tbsp Almonds, slivered

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

2:00 pm Snack 21 grams Protein powder 1 1/2 cups Yogurt, plain, low fat 1 cup Peaches, canned 1/3 cup Oatmeal

5:00 pm Dinner 6 oz Chicken breast, skinless 2 oz Cheese, low or non fat 2 Peppers (bell or cubanelle) 2 whole Pita 1 cup Salsa 1/2 cup Onions 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1/3 cup Oatmeal 1 cup Strawberries

8:00 pm Snack

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Preparation Suggestions: A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

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Preparation Suggestions: Yogurt & Slivered Almonds Mix them together or eat them separately. Either way, you're on your way to a healthy lifestyle!

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Preparation Suggestions: Chicken Breast Sandwich - Triple Decker Baby! Mix your favourite seasonings with oil and brush on chicken breast. Cook chicken throughly. Slice and top with mayonnaise. You may also wish to add lettuce for crunch. Bang back applesauce for desert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

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Preparation Suggestions: Protein Smoothie Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy!

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Preparation Suggestions: Chicken Wrap Cut chicken into strips. In a medium pan heat oil. Add chicken to oil with desired seasonings and pan fry until cooked. You can fry the vegetables or have them raw. Mix all ingredients into pita and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

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Preparation Suggestions: Protein Shake Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy!

56g P 72g C 15g F Calories: 647

28g P 36g C 9g F Calories: 337

11:00 am Mid Meal 8 oz Chicken breast, skinless 3 slice Whole grain bread 1/3 tsp Olive, Flax, Hemp or Salmon Oils 4 tsp Mayonnaise 2/3 cup Applesauce

www.empowerednutrition.com

56g P 72g C 15g F Calories: 647

42g P 54g C 0g F Calories: 384

56g P 72g C 15g F Calories: 647

28g P 36g C 9g F Calories: 337

Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 3

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 14 grams Protein powder 2 cups Milk, low fat (1%) 3 cups Bran cereal, all varieties 5 tbsp Almonds, slivered 4 oz Cheddar cheese, light/low fat 9:00 am Snack 28 grams Protein powder 1 tbsp Barley 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

1:00 pm Mid Meal 2 cups Milk, low fat (1%) 1 cup Yogurt, plain, low fat 2 2/3 cups Beef and vegetable soup 1/3 tsp Olive, Flax, Hemp or Salmon Oils 5:00 pm Dinner 8 oz Chicken breast, skinless 2 cups Mushrooms 1 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Rice 8:00 pm Snack 4 oz Cheese, low or non fat 1 1/3 cups Applesauce 18 Peanuts

Item Portions

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56g P 72g C 15g F Calories: 647 Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

A bowl of soup and a glass of milk with yogurt for desert: it doesn't get much easier to prepare than that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B Item Portions

Chicken with sautéed vegetables: an easy meal to prepare. Try seasoning the vegetables with salt and pepper to taste, plus some basil and oregano. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

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Cheese, Applesauce & Peanuts 28g P Enjoy this quick snack. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 4

Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 4 oz Cheese, low or non fat 1 2/3 cups Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 4 Eggs, whole 1 cup Fruit juice

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

9:00 am Snack 4 oz Cheese, low or non fat 2 cups Grapes 18 Peanuts

28g P 36g C 9g F Calories: 337

11:00 am Mid Meal 8 oz Beef, lean cuts 1 cup Celery 1/2 cup Onions 1/4 cup Tomato, puree 1 1/2 cups Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

2:00 pm Snack 42 grams Protein powder 2 cups Blueberries 2/3 cup Oatmeal

42g P 54g C 0g F Calories: 384

5:00 pm Dinner 8 oz Chicken breast, skinless 1 cup Applesauce 2/3 cup Fruit cocktail 1 cup Rice 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 14 grams Protein powder 2 cups Milk, low fat (1%) 1/2 cup Peaches, canned 1/2 tbsp Barley 1 tsp Olive, Flax, Hemp or Salmon Oils

Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

8:00 pm Snack

Preparation Suggestions: Simple, balanced, and fast, this breakfast is perfect for those with busy lifestyles. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Cheese and Grape Snack Enjoy items separately!

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Beef and vegetable pasta. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

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Blueberry Surprise Blend powder, tofu, blueberries and olive oil together. Throw into the fridge overnight for a nice, cool meal! SURPIRSE no tofu, wow thank goodness I hate tofu. Item Portions

Chicken with fruit and applesauce on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 5

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 56 grams Protein powder 1 cup Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 2/3 cups Oatmeal 9:00 am Snack 28 grams Protein powder 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

1:00 pm Mid Meal 8 oz Tuna, canned in water 1 cup Celery 1 cup Cucumber 1 Pepper (bell or cubanelle) 1 cup Tomatoes 1 cup Grapes 2 whole Pita 2/3 tsp Olive, Flax, Hemp or Salmon Oils 18 Peanuts 5:00 pm Dinner 10 2/3 oz Whitefish 3 cups Carrots 2 cups Celery 2 Lemons 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta

8:00 pm Snack 2 cups Yogurt, plain, low fat 9 Almonds, whole

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: A refreshing breakfast. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

Tuna and Vegetable Salad Roughly chop the vegetables and mix with olive oil, a dash of balsamic vinegar and salt, pepper and thyme. Put the tuna on top (dashing with a little lemon juice if you want) and start eating! Enjoy the fruit for dessert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

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Sweet and Sour Whitefish Saute chopped vegetables until tender. Add tomato sauce, lemon juice, and a little bit of brown sugar. Place fish on a pan and pour mixture on top, cover with foil and bake at 350 for 20 minutes. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Yogurt & Almonds 28g P Mix them together or eat them separately. Either 36g C way, you're on your way to a healthy lifestyle! 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 6

Schedule: 8:00 am Breakfast 10:00 am Snack

11:00 am Snack 2:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 10:00 am

8:00 am Breakfast 8 Eggs, whole 2 cups Peaches, canned 2 slice Whole grain bread 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 10:00 am Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/2 tbsp Barley

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

2:00 pm Mid Meal 2 cups Milk, low fat (1%) 1 cup Yogurt, plain, low fat 2 2/3 cups Beef and vegetable soup 1/3 tsp Olive, Flax, Hemp or Salmon Oils 5:00 pm Dinner 10 2/3 oz Whitefish 3 cups Carrots 2 cups Celery 2 Lemons 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta

8:00 pm Snack 2 cups Yogurt, plain, low fat 9 Almonds, whole

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: Toasted egg sandwich with fruit. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

A bowl of soup and a glass of milk with yogurt for desert: it doesn't get much easier to prepare than that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B Item Portions

Sweet and Sour Whitefish Saute chopped vegetables until tender. Add tomato sauce, lemon juice, and a little bit of brown sugar. Place fish on a pan and pour mixture on top, cover with foil and bake at 350 for 20 minutes. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Yogurt & Almonds 28g P Mix them together or eat them separately. Either 36g C way, you're on your way to a healthy lifestyle! 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 7

Schedule: 9:00 am Breakfast 11:00 am Snack

9:00 am Breakfast 2 cups Cottage cheese, light/low fat 3 cups Bran cereal, all varieties 2 cups Strawberries 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 11:00 am Snack 1 cup Cottage cheese, light/low fat 1 1/3 cups Fruit cocktail 18 Peanuts

1:00 pm Mid Meal 8 oz Beef, lean cuts 1 cup Celery 1/2 cup Onions 1/4 cup Tomato, puree 1 1/2 cups Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

REST

1:00 pm Mid Meal 4:00 pm Snack 7:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

4:00 pm Snack 42 grams Protein powder 2 cups Blueberries 2/3 cup Oatmeal

42g P 54g C 0g F Calories: 384

7:00 pm Dinner 8 oz Beef, lean cuts 2 cups Potato 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 2 Peppers (bell or cubanelle) 1/4 cup Baked beans

9:00 pm Snack 14 grams Protein powder 2 cups Milk, low fat (1%) 1/2 cup Peaches, canned 1/2 tbsp Barley 1 tsp Olive, Flax, Hemp or Salmon Oils

Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

9:00 pm Snack

Preparation Suggestions: A healthy breakfast with fibre and fruit. This meal is perfectly balanced! Just mix all the ingredients together and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Another great, on-the-go snack!

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Beef and vegetable pasta. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

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Blueberry Surprise Blend powder, tofu, blueberries and olive oil together. Throw into the fridge overnight for a nice, cool meal! SURPIRSE no tofu, wow thank goodness I hate tofu. Item Portions

Steak and Potatoes Cube the potatoes and toss in olive oil, salt, pepper, a dash of chili powder and some cayenne pepper if you like 'em spicy, then roast them at 350 degrees for about half an hour or until done. Grill the steak, seasoning with your favourite steak spice (Montreal steak spice is a great choice!) ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

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Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 8

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 8 Eggs, whole 2 cups Peaches, canned 2 slice Whole grain bread 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 9:00 am Snack 28 grams Protein powder 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

Item Portions

1:00 pm Mid Meal 1 cup Milk, low fat (1%) 3 oz Cheese, low or non fat 6 oz Turkey breast, deli style 1/2 cup Grapes 3 slice Whole grain bread 18 Peanuts 2 tsp Mayonnaise

56g P 72g C 15g F Calories: 647

5:00 pm Dinner 12 oz Ground beef (< 10% fat) 1/3 cup Chickpeas 1/3 cup Kidney beans 2/3 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta 8:00 pm Snack 4 oz Cheese, low or non fat 2 cups Blueberries 9 Almonds, whole

Item Portions

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56g P 72g C 15g F Calories: 647

Preparation Suggestions: Toasted egg sandwich with fruit. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's

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Triple Decker Deli Meat Sandwich Use ingredients to make a sandwich. Add onion and a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

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Beef Stew Brown beef quickly and place in a pot with the vegetables and pasta. Stew everything together for this highly nutritious dinner. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

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Cheese, Blueberries & Almonds 28g P A quick snack to fend off those cravings. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 9

Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 6 Egg whites 2 1/2 cups Peaches, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Oatmeal 5 Eggs, whole

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

9:00 am Snack 4 oz Cheese, low or non fat 2 cups Grapes 18 Peanuts

28g P 36g C 9g F Calories: 337

11:00 am Mid Meal 6 oz Chicken breast, deli style 4 oz Cheese, low or non fat 2 cups Cucumber 1 Tomato 2 Apples 1 1/2 whole Pita 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item Portions

56g P 72g C 15g F Calories: 647

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2:00 pm Snack 2 cups Milk, low fat (1%) 28 grams Protein powder 1 cup Oatmeal 1 cup Strawberries

42g P 54g C 0g F Calories: 384

5:00 pm Dinner 8 oz Chicken breast, skinless 1 cup Applesauce 2/3 cup Fruit cocktail 1 cup Rice 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/3 cup Oatmeal

Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

8:00 pm Snack

Preparation Suggestions: A simple breakfast. Enjoy fruit on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

Cheese and Grape Snack Enjoy items separately!

Item Portions

Tomato Cucumber Salad Mix ingredients with 1 clove of minced garlic and 1/3 tbsp of chopped fresh basil leaves. Add balsamic vinegar, salt & pepper to taste. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Protein Shake with Fruit Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Item Portions

Chicken with fruit and applesauce on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 10

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 8 Eggs, whole 2 cups Mushrooms 1 1/2 cups Onions 2 cups Jalapeno peppers 1/2 cup Salsa 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 9:00 am Snack 1 cup Yogurt, plain, low fat 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647

Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384 Item Portions

1:00 pm Mid Meal 2 cups Won ton soup 4 oz Tuna, canned in water 2 whole Pita 1 tsp Mayonnaise

56g P 72g C 15g F Calories: 647

5:00 pm Dinner 8 oz Chicken breast, skinless 2 1/4 cups Beans, green or yellow 1/4 cup Beans, black 1/2 cup Chickpeas 1/2 cup Cucumber 1 Pepper (bell or cubanelle) 3/4 cup Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 4 oz Cheese, low or non fat 2 Apples 18 Peanuts

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: Eggs with sautéed vegetables. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

A bowl of soup with a tuna sandwich on the side. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Grilled Chicken with Seasoned Beans Let beans and vegetables marinate in olive oil, balsamic vinegar and seasoning for at least a couple hours. Grill the chicken, rubbing first with a seasoning mixture of salt, lemon pepper, and rosemary (optional). Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Apples & Peanuts 28g P A quick snack to keep you going through the day! 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

Day: 11

MASS Builder Program - HealthyMass3000 Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 2 cups Cottage cheese, light/low fat 3 cups Bran cereal, all varieties 2 cups Strawberries 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 9:00 am Snack 1 cup Cottage cheese, light/low fat 1 1/3 cups Fruit cocktail 18 Peanuts

11:00 am Mid Meal 8 oz Chicken breast, skinless 3 slice Whole grain bread 1/3 tsp Olive, Flax, Hemp or Salmon Oils 4 tsp Mayonnaise 2/3 cup Applesauce

2:00 pm Snack 21 grams Protein powder 1 1/2 cups Yogurt, plain, low fat 1 cup Peaches, canned 1/3 cup Oatmeal

5:00 pm Dinner 6 oz Chicken breast, skinless 2 oz Cheese, low or non fat 2 Peppers (bell or cubanelle) 2 whole Pita 1 cup Salsa 1/2 cup Onions 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/3 cup Oatmeal

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

42g P 54g C 0g F Calories: 384 Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

8:00 pm Snack

Preparation Suggestions: A healthy breakfast with fibre and fruit. This meal is perfectly balanced! Just mix all the ingredients together and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Another great, on-the-go snack!

Item Portions

Chicken Breast Sandwich - Triple Decker Baby! Mix your favourite seasonings with oil and brush on chicken breast. Cook chicken throughly. Slice and top with mayonnaise. You may also wish to add lettuce for crunch. Bang back applesauce for desert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B Item Portions

Protein Smoothie Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Item Portions

Chicken Wrap Cut chicken into strips. In a medium pan heat oil. Add chicken to oil with desired seasonings and pan fry until cooked. You can fry the vegetables or have them raw. Mix all ingredients into pita and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 12

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 6 Egg whites 2 1/2 cups Peaches, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Oatmeal 5 Eggs, whole 9:00 am Snack 1 cup Yogurt, plain, low fat 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384 Item Portions

1:00 pm Mid Meal 1 cup Milk, low fat (1%) 3 oz Cheese, low or non fat 6 oz Turkey breast, deli style 1/2 cup Grapes 3 slice Whole grain bread 18 Peanuts 2 tsp Mayonnaise 5:00 pm Dinner 8 oz Beef, lean cuts 2 cups Potato 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 2 Peppers (bell or cubanelle) 1/4 cup Baked beans

8:00 pm Snack 4 oz Cheese, low or non fat 2 cups Blueberries 9 Almonds, whole

Item Portions

Preparation Suggestions: A simple breakfast. Enjoy fruit on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

56g P 72g C 15g F Calories: 647

Triple Decker Deli Meat Sandwich Use ingredients to make a sandwich. Add onion and a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Steak and Potatoes Cube the potatoes and toss in olive oil, salt, pepper, a dash of chili powder and some cayenne pepper if you like 'em spicy, then roast them at 350 degrees for about half an hour or until done. Grill the steak, seasoning with your favourite steak spice (Montreal steak spice is a great choice!) ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Blueberries & Almonds 28g P A quick snack to fend off those cravings. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 13

Schedule: 8:00 am Breakfast 10:00 am Snack

11:00 am Snack 2:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 10:00 am

8:00 am Breakfast 8 Eggs, whole 2 cups Mushrooms 1 1/2 cups Onions 2 cups Jalapeno peppers 1/2 cup Salsa 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 10:00 am Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/2 tbsp Barley

56g P 72g C 15g F Calories: 647

Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384 Item Portions

2:00 pm Mid Meal 2 cups Won ton soup 4 oz Tuna, canned in water 2 whole Pita 1 tsp Mayonnaise

56g P 72g C 15g F Calories: 647

5:00 pm Dinner 12 oz Ground beef (< 10% fat) 1/3 cup Chickpeas 1/3 cup Kidney beans 2/3 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta 8:00 pm Snack 4 oz Cheese, low or non fat 1 1/3 cups Applesauce 18 Peanuts

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: Eggs with sautéed vegetables. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

A bowl of soup with a tuna sandwich on the side. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Beef Stew Brown beef quickly and place in a pot with the vegetables and pasta. Stew everything together for this highly nutritious dinner. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Applesauce & Peanuts 28g P Enjoy this quick snack. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 14

Schedule: 9:00 am Breakfast 11:00 am Snack

9:00 am Breakfast 4 oz Cheese, low or non fat 1 2/3 cups Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 4 Eggs, whole 1 cup Fruit juice

REST

1:00 pm Mid Meal 4:00 pm Snack 7:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

11:00 am Snack 2 cups Yogurt, plain, low fat 3 tbsp Almonds, slivered

28g P 36g C 9g F Calories: 337

1:00 pm Mid Meal 6 oz Chicken breast, deli style 4 oz Cheese, low or non fat 2 cups Cucumber 1 Tomato 2 Apples 1 1/2 whole Pita 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

4:00 pm Snack 2 cups Milk, low fat (1%) 28 grams Protein powder 1 cup Oatmeal 1 cup Strawberries

42g P 54g C 0g F Calories: 384

7:00 pm Dinner 8 oz Chicken breast, skinless 2 cups Mushrooms 1 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Rice 9:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1/3 cup Oatmeal 1 cup Strawberries

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

28g P 36g C 9g F Calories: 337

www.empowerednutrition.com

9:00 pm Snack

Preparation Suggestions: Simple, balanced, and fast, this breakfast is perfect for those with busy lifestyles. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Yogurt & Slivered Almonds Mix them together or eat them separately. Either way, you're on your way to a healthy lifestyle!

Item Portions

Tomato Cucumber Salad Mix ingredients with 1 clove of minced garlic and 1/3 tbsp of chopped fresh basil leaves. Add balsamic vinegar, salt & pepper to taste. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Protein Shake with Fruit Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Item Portions

Chicken with sautéed vegetables: an easy meal to prepare. Try seasoning the vegetables with salt and pepper to taste, plus some basil and oregano. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral Item Portions

Protein Shake Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy!

Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 15

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 14 grams Protein powder 2 cups Milk, low fat (1%) 3 cups Bran cereal, all varieties 5 tbsp Almonds, slivered 4 oz Cheddar cheese, light/low fat 9:00 am Snack 1 cup Yogurt, plain, low fat 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

Item Portions

1:00 pm Mid Meal 2 cups Won ton soup 4 oz Tuna, canned in water 2 whole Pita 1 tsp Mayonnaise

56g P 72g C 15g F Calories: 647

5:00 pm Dinner 8 oz Chicken breast, skinless 2 1/4 cups Beans, green or yellow 1/4 cup Beans, black 1/2 cup Chickpeas 1/2 cup Cucumber 1 Pepper (bell or cubanelle) 3/4 cup Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 4 oz Cheese, low or non fat 1 1/3 cups Applesauce 18 Peanuts

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's

Item Portions

A bowl of soup with a tuna sandwich on the side. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Grilled Chicken with Seasoned Beans Let beans and vegetables marinate in olive oil, balsamic vinegar and seasoning for at least a couple hours. Grill the chicken, rubbing first with a seasoning mixture of salt, lemon pepper, and rosemary (optional). Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Applesauce & Peanuts 28g P Enjoy this quick snack. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 16

Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 2 cups Cottage cheese, light/low fat 3 cups Bran cereal, all varieties 2 cups Strawberries 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

9:00 am Snack 4 oz Cheese, low or non fat 2 cups Grapes 18 Peanuts

28g P 36g C 9g F Calories: 337

11:00 am Mid Meal 8 oz Chicken breast, skinless 3 slice Whole grain bread 1/3 tsp Olive, Flax, Hemp or Salmon Oils 4 tsp Mayonnaise 2/3 cup Applesauce

2:00 pm Snack 21 grams Protein powder 1 1/2 cups Yogurt, plain, low fat 1 cup Peaches, canned 1/3 cup Oatmeal

5:00 pm Dinner 10 2/3 oz Whitefish 3 cups Carrots 2 cups Celery 2 Lemons 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta

8:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/3 cup Oatmeal

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

42g P 54g C 0g F Calories: 384 Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

8:00 pm Snack

Preparation Suggestions: A healthy breakfast with fibre and fruit. This meal is perfectly balanced! Just mix all the ingredients together and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Cheese and Grape Snack Enjoy items separately!

Item Portions

Chicken Breast Sandwich - Triple Decker Baby! Mix your favourite seasonings with oil and brush on chicken breast. Cook chicken throughly. Slice and top with mayonnaise. You may also wish to add lettuce for crunch. Bang back applesauce for desert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B Item Portions

Protein Smoothie Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Item Portions

Sweet and Sour Whitefish Saute chopped vegetables until tender. Add tomato sauce, lemon juice, and a little bit of brown sugar. Place fish on a pan and pour mixture on top, cover with foil and bake at 350 for 20 minutes. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 17

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 6 Egg whites 2 1/2 cups Peaches, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Oatmeal 5 Eggs, whole 9:00 am Snack 28 grams Protein powder 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

1:00 pm Mid Meal 8 oz Tuna, canned in water 1 cup Celery 1 cup Cucumber 1 Pepper (bell or cubanelle) 1 cup Tomatoes 1 cup Grapes 2 whole Pita 2/3 tsp Olive, Flax, Hemp or Salmon Oils 18 Peanuts 5:00 pm Dinner 8 oz Chicken breast, skinless 1 cup Applesauce 2/3 cup Fruit cocktail 1 cup Rice 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 4 oz Cheese, low or non fat 2 cups Blueberries 9 Almonds, whole

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: A simple breakfast. Enjoy fruit on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

Tuna and Vegetable Salad Roughly chop the vegetables and mix with olive oil, a dash of balsamic vinegar and salt, pepper and thyme. Put the tuna on top (dashing with a little lemon juice if you want) and start eating! Enjoy the fruit for dessert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

Chicken with fruit and applesauce on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Blueberries & Almonds 28g P A quick snack to fend off those cravings. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

Day: 18

MASS Builder Program - HealthyMass3000 Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 6 Egg whites 2 1/2 cups Peaches, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Oatmeal 5 Eggs, whole 9:00 am Snack 1 cup Cottage cheese, light/low fat 1 1/3 cups Fruit cocktail 18 Peanuts

11:00 am Mid Meal 8 oz Beef, lean cuts 1 cup Celery 1/2 cup Onions 1/4 cup Tomato, puree 1 1/2 cups Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 2:00 pm Snack 21 grams Protein powder 1 1/2 cups Yogurt, plain, low fat 1 cup Peaches, canned 1/3 cup Oatmeal

5:00 pm Dinner 10 2/3 oz Whitefish 3 cups Carrots 2 cups Celery 2 Lemons 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta

8:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/3 cup Oatmeal

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

42g P 54g C 0g F Calories: 384 Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

8:00 pm Snack

Preparation Suggestions: A simple breakfast. Enjoy fruit on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

Another great, on-the-go snack!

Item Portions

Beef and vegetable pasta. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Protein Smoothie Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Item Portions

Sweet and Sour Whitefish Saute chopped vegetables until tender. Add tomato sauce, lemon juice, and a little bit of brown sugar. Place fish on a pan and pour mixture on top, cover with foil and bake at 350 for 20 minutes. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 19

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 4 oz Cheese, low or non fat 1 2/3 cups Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 4 Eggs, whole 1 cup Fruit juice 9:00 am Snack 1 cup Yogurt, plain, low fat 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

1:00 pm Mid Meal 2 cups Milk, low fat (1%) 1 cup Yogurt, plain, low fat 2 2/3 cups Beef and vegetable soup 1/3 tsp Olive, Flax, Hemp or Salmon Oils 5:00 pm Dinner 8 oz Chicken breast, skinless 1 cup Applesauce 2/3 cup Fruit cocktail 1 cup Rice 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 2 cups Yogurt, plain, low fat 9 Almonds, whole

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: Simple, balanced, and fast, this breakfast is perfect for those with busy lifestyles. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

A bowl of soup and a glass of milk with yogurt for desert: it doesn't get much easier to prepare than that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B Item Portions

Chicken with fruit and applesauce on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Yogurt & Almonds 28g P Mix them together or eat them separately. Either 36g C way, you're on your way to a healthy lifestyle! 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 20

Schedule: 8:00 am Breakfast 10:00 am Snack

11:00 am Snack 2:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 10:00 am

8:00 am Breakfast 56 grams Protein powder 1 cup Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 2/3 cups Oatmeal 10:00 am Snack 28 grams Protein powder 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

2:00 pm Mid Meal 8 oz Tuna, canned in water 1 cup Celery 1 cup Cucumber 1 Pepper (bell or cubanelle) 1 cup Tomatoes 1 cup Grapes 2 whole Pita 2/3 tsp Olive, Flax, Hemp or Salmon Oils 18 Peanuts 5:00 pm Dinner 10 2/3 oz Whitefish 3 cups Carrots 2 cups Celery 2 Lemons 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta

8:00 pm Snack 2 cups Yogurt, plain, low fat 9 Almonds, whole

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: A refreshing breakfast. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

Tuna and Vegetable Salad Roughly chop the vegetables and mix with olive oil, a dash of balsamic vinegar and salt, pepper and thyme. Put the tuna on top (dashing with a little lemon juice if you want) and start eating! Enjoy the fruit for dessert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Sweet and Sour Whitefish Saute chopped vegetables until tender. Add tomato sauce, lemon juice, and a little bit of brown sugar. Place fish on a pan and pour mixture on top, cover with foil and bake at 350 for 20 minutes. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Yogurt & Almonds 28g P Mix them together or eat them separately. Either 36g C way, you're on your way to a healthy lifestyle! 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

Day: 21

MASS Builder Program - HealthyMass3000 Schedule: 9:00 am Breakfast 11:00 am Snack

9:00 am Breakfast 8 Eggs, whole 2 cups Peaches, canned 2 slice Whole grain bread 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 11:00 am Snack 1 cup Cottage cheese, light/low fat 1 1/3 cups Fruit cocktail 18 Peanuts

1:00 pm Mid Meal 8 oz Beef, lean cuts 1 cup Celery 1/2 cup Onions 1/4 cup Tomato, puree 1 1/2 cups Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 4:00 pm Snack 21 grams Protein powder 1 1/2 cups Yogurt, plain, low fat 1 cup Peaches, canned 1/3 cup Oatmeal

7:00 pm Dinner 8 oz Beef, lean cuts 2 cups Potato 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 2 Peppers (bell or cubanelle) 1/4 cup Baked beans

9:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1/3 cup Oatmeal 1 cup Strawberries

REST

1:00 pm Mid Meal 4:00 pm Snack 7:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

42g P 54g C 0g F Calories: 384 Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

28g P 36g C 9g F Calories: 337

www.empowerednutrition.com

9:00 pm Snack

Preparation Suggestions: Toasted egg sandwich with fruit. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Another great, on-the-go snack!

Item Portions

Beef and vegetable pasta. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Protein Smoothie Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Item Portions

Steak and Potatoes Cube the potatoes and toss in olive oil, salt, pepper, a dash of chili powder and some cayenne pepper if you like 'em spicy, then roast them at 350 degrees for about half an hour or until done. Grill the steak, seasoning with your favourite steak spice (Montreal steak spice is a great choice!) ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral Item Portions

Protein Shake Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy!

Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 22

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 14 grams Protein powder 2 cups Milk, low fat (1%) 3 cups Bran cereal, all varieties 5 tbsp Almonds, slivered 4 oz Cheddar cheese, light/low fat 9:00 am Snack 1 cup Yogurt, plain, low fat 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

Item Portions

1:00 pm Mid Meal 2 cups Won ton soup 4 oz Tuna, canned in water 2 whole Pita 1 tsp Mayonnaise

56g P 72g C 15g F Calories: 647

5:00 pm Dinner 8 oz Chicken breast, skinless 1 cup Applesauce 2/3 cup Fruit cocktail 1 cup Rice 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 2 cups Yogurt, plain, low fat 9 Almonds, whole

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's

Item Portions

A bowl of soup with a tuna sandwich on the side. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Chicken with fruit and applesauce on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Yogurt & Almonds 28g P Mix them together or eat them separately. Either 36g C way, you're on your way to a healthy lifestyle! 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 23

Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 8 Eggs, whole 2 cups Mushrooms 1 1/2 cups Onions 2 cups Jalapeno peppers 1/2 cup Salsa 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

9:00 am Snack 4 oz Cheese, low or non fat 2 cups Grapes 18 Peanuts

28g P 36g C 9g F Calories: 337

11:00 am Mid Meal 8 oz Chicken breast, skinless 3 slice Whole grain bread 1/3 tsp Olive, Flax, Hemp or Salmon Oils 4 tsp Mayonnaise 2/3 cup Applesauce

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

2:00 pm Snack 2 cups Milk, low fat (1%) 28 grams Protein powder 1 cup Oatmeal 1 cup Strawberries

42g P 54g C 0g F Calories: 384

5:00 pm Dinner 8 oz Chicken breast, skinless 2 1/4 cups Beans, green or yellow 1/4 cup Beans, black 1/2 cup Chickpeas 1/2 cup Cucumber 1 Pepper (bell or cubanelle) 3/4 cup Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/3 cup Oatmeal

Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

8:00 pm Snack

Preparation Suggestions: Eggs with sautéed vegetables. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

Cheese and Grape Snack Enjoy items separately!

Item Portions

Chicken Breast Sandwich - Triple Decker Baby! Mix your favourite seasonings with oil and brush on chicken breast. Cook chicken throughly. Slice and top with mayonnaise. You may also wish to add lettuce for crunch. Bang back applesauce for desert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B Item Portions

Protein Shake with Fruit Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Item Portions

Grilled Chicken with Seasoned Beans Let beans and vegetables marinate in olive oil, balsamic vinegar and seasoning for at least a couple hours. Grill the chicken, rubbing first with a seasoning mixture of salt, lemon pepper, and rosemary (optional). Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 24

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 4 oz Cheese, low or non fat 1 2/3 cups Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 4 Eggs, whole 1 cup Fruit juice 9:00 am Snack 28 grams Protein powder 1 tbsp Barley 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

1:00 pm Mid Meal 8 oz Tuna, canned in water 1 cup Celery 1 cup Cucumber 1 Pepper (bell or cubanelle) 1 cup Tomatoes 1 cup Grapes 2 whole Pita 2/3 tsp Olive, Flax, Hemp or Salmon Oils 18 Peanuts 5:00 pm Dinner 10 2/3 oz Whitefish 3 cups Carrots 2 cups Celery 2 Lemons 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta

8:00 pm Snack 4 oz Cheese, low or non fat 2 Apples 18 Peanuts

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: Simple, balanced, and fast, this breakfast is perfect for those with busy lifestyles. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

Tuna and Vegetable Salad Roughly chop the vegetables and mix with olive oil, a dash of balsamic vinegar and salt, pepper and thyme. Put the tuna on top (dashing with a little lemon juice if you want) and start eating! Enjoy the fruit for dessert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Sweet and Sour Whitefish Saute chopped vegetables until tender. Add tomato sauce, lemon juice, and a little bit of brown sugar. Place fish on a pan and pour mixture on top, cover with foil and bake at 350 for 20 minutes. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Apples & Peanuts 28g P A quick snack to keep you going through the day! 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 25

Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 6 Egg whites 2 1/2 cups Peaches, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Oatmeal 5 Eggs, whole 9:00 am Snack 1 cup Cottage cheese, light/low fat 1 1/3 cups Fruit cocktail 18 Peanuts

11:00 am Mid Meal 6 oz Chicken breast, deli style 4 oz Cheese, low or non fat 2 cups Cucumber 1 Tomato 2 Apples 1 1/2 whole Pita 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

2:00 pm Snack 2 cups Milk, low fat (1%) 28 grams Protein powder 1 cup Oatmeal 1 cup Strawberries

42g P 54g C 0g F Calories: 384

5:00 pm Dinner 10 2/3 oz Whitefish 3 cups Carrots 2 cups Celery 2 Lemons 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta

8:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/3 cup Oatmeal

Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

8:00 pm Snack

Preparation Suggestions: A simple breakfast. Enjoy fruit on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

Another great, on-the-go snack!

Item Portions

Tomato Cucumber Salad Mix ingredients with 1 clove of minced garlic and 1/3 tbsp of chopped fresh basil leaves. Add balsamic vinegar, salt & pepper to taste. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Protein Shake with Fruit Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Item Portions

Sweet and Sour Whitefish Saute chopped vegetables until tender. Add tomato sauce, lemon juice, and a little bit of brown sugar. Place fish on a pan and pour mixture on top, cover with foil and bake at 350 for 20 minutes. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 26

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 6 Egg whites 2 1/2 cups Peaches, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Oatmeal 5 Eggs, whole 9:00 am Snack 28 grams Protein powder 1 tbsp Barley 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

1:00 pm Mid Meal 8 oz Tuna, canned in water 1 cup Celery 1 cup Cucumber 1 Pepper (bell or cubanelle) 1 cup Tomatoes 1 cup Grapes 2 whole Pita 2/3 tsp Olive, Flax, Hemp or Salmon Oils 18 Peanuts 5:00 pm Dinner 8 oz Chicken breast, skinless 2 1/4 cups Beans, green or yellow 1/4 cup Beans, black 1/2 cup Chickpeas 1/2 cup Cucumber 1 Pepper (bell or cubanelle) 3/4 cup Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 4 oz Cheese, low or non fat 1 1/3 cups Applesauce 18 Peanuts

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: A simple breakfast. Enjoy fruit on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

Tuna and Vegetable Salad Roughly chop the vegetables and mix with olive oil, a dash of balsamic vinegar and salt, pepper and thyme. Put the tuna on top (dashing with a little lemon juice if you want) and start eating! Enjoy the fruit for dessert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Grilled Chicken with Seasoned Beans Let beans and vegetables marinate in olive oil, balsamic vinegar and seasoning for at least a couple hours. Grill the chicken, rubbing first with a seasoning mixture of salt, lemon pepper, and rosemary (optional). Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Applesauce & Peanuts 28g P Enjoy this quick snack. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 27

Schedule: 8:00 am Breakfast 10:00 am Snack

11:00 am Snack 2:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 10:00 am

8:00 am Breakfast 8 Eggs, whole 2 cups Mushrooms 1 1/2 cups Onions 2 cups Jalapeno peppers 1/2 cup Salsa 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 10:00 am Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/2 tbsp Barley

56g P 72g C 15g F Calories: 647

Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384 Item Portions

2:00 pm Mid Meal 2 cups Won ton soup 4 oz Tuna, canned in water 2 whole Pita 1 tsp Mayonnaise

56g P 72g C 15g F Calories: 647

5:00 pm Dinner 8 oz Beef, lean cuts 2 cups Potato 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 2 Peppers (bell or cubanelle) 1/4 cup Baked beans

8:00 pm Snack 4 oz Cheese, low or non fat 2 Apples 18 Peanuts

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: Eggs with sautéed vegetables. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

A bowl of soup with a tuna sandwich on the side. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Steak and Potatoes Cube the potatoes and toss in olive oil, salt, pepper, a dash of chili powder and some cayenne pepper if you like 'em spicy, then roast them at 350 degrees for about half an hour or until done. Grill the steak, seasoning with your favourite steak spice (Montreal steak spice is a great choice!) ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Apples & Peanuts 28g P A quick snack to keep you going through the day! 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 28

Schedule: 9:00 am Breakfast 11:00 am Snack

9:00 am Breakfast 14 grams Protein powder 2 cups Milk, low fat (1%) 3 cups Bran cereal, all varieties 5 tbsp Almonds, slivered 4 oz Cheddar cheese, light/low fat 11:00 am Snack 1 cup Cottage cheese, light/low fat 1 1/3 cups Fruit cocktail 18 Peanuts

1:00 pm Mid Meal 8 oz Beef, lean cuts 1 cup Celery 1/2 cup Onions 1/4 cup Tomato, puree 1 1/2 cups Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

REST

1:00 pm Mid Meal 4:00 pm Snack 7:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

4:00 pm Snack 42 grams Protein powder 2 cups Blueberries 2/3 cup Oatmeal

42g P 54g C 0g F Calories: 384

7:00 pm Dinner 8 oz Chicken breast, skinless 2 1/4 cups Beans, green or yellow 1/4 cup Beans, black 1/2 cup Chickpeas 1/2 cup Cucumber 1 Pepper (bell or cubanelle) 3/4 cup Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 9:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/3 cup Oatmeal

Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

9:00 pm Snack

Preparation Suggestions: A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Another great, on-the-go snack!

Item Portions

Beef and vegetable pasta. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Blueberry Surprise Blend powder, tofu, blueberries and olive oil together. Throw into the fridge overnight for a nice, cool meal! SURPIRSE no tofu, wow thank goodness I hate tofu. Item Portions

Grilled Chicken with Seasoned Beans Let beans and vegetables marinate in olive oil, balsamic vinegar and seasoning for at least a couple hours. Grill the chicken, rubbing first with a seasoning mixture of salt, lemon pepper, and rosemary (optional). Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 29

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 56 grams Protein powder 1 cup Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 2/3 cups Oatmeal 9:00 am Snack 28 grams Protein powder 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

1:00 pm Mid Meal 8 oz Tuna, canned in water 1 cup Celery 1 cup Cucumber 1 Pepper (bell or cubanelle) 1 cup Tomatoes 1 cup Grapes 2 whole Pita 2/3 tsp Olive, Flax, Hemp or Salmon Oils 18 Peanuts 5:00 pm Dinner 6 oz Chicken breast, skinless 2 oz Cheese, low or non fat 2 Peppers (bell or cubanelle) 2 whole Pita 1 cup Salsa 1/2 cup Onions 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 4 oz Cheese, low or non fat 1 1/3 cups Applesauce 18 Peanuts

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: A refreshing breakfast. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's

Item Portions

Tuna and Vegetable Salad Roughly chop the vegetables and mix with olive oil, a dash of balsamic vinegar and salt, pepper and thyme. Put the tuna on top (dashing with a little lemon juice if you want) and start eating! Enjoy the fruit for dessert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

Chicken Wrap Cut chicken into strips. In a medium pan heat oil. Add chicken to oil with desired seasonings and pan fry until cooked. You can fry the vegetables or have them raw. Mix all ingredients into pita and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Applesauce & Peanuts 28g P Enjoy this quick snack. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 30

Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 4 oz Cheese, low or non fat 1 2/3 cups Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 4 Eggs, whole 1 cup Fruit juice 9:00 am Snack 1 cup Cottage cheese, light/low fat 1 1/3 cups Fruit cocktail 18 Peanuts

11:00 am Mid Meal 6 oz Chicken breast, deli style 4 oz Cheese, low or non fat 2 cups Cucumber 1 Tomato 2 Apples 1 1/2 whole Pita 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

2:00 pm Snack 2 cups Milk, low fat (1%) 28 grams Protein powder 1 cup Oatmeal 1 cup Strawberries

42g P 54g C 0g F Calories: 384

5:00 pm Dinner 10 2/3 oz Whitefish 3 cups Carrots 2 cups Celery 2 Lemons 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta

8:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1/3 cup Oatmeal 1 cup Strawberries

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

28g P 36g C 9g F Calories: 337

www.empowerednutrition.com

8:00 pm Snack

Preparation Suggestions: Simple, balanced, and fast, this breakfast is perfect for those with busy lifestyles. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Another great, on-the-go snack!

Item Portions

Tomato Cucumber Salad Mix ingredients with 1 clove of minced garlic and 1/3 tbsp of chopped fresh basil leaves. Add balsamic vinegar, salt & pepper to taste. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Protein Shake with Fruit Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Item Portions

Sweet and Sour Whitefish Saute chopped vegetables until tender. Add tomato sauce, lemon juice, and a little bit of brown sugar. Place fish on a pan and pour mixture on top, cover with foil and bake at 350 for 20 minutes. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral Item Portions

Protein Shake Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy!

Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 31

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 2 cups Cottage cheese, light/low fat 3 cups Bran cereal, all varieties 2 cups Strawberries 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 9:00 am Snack 1 cup Yogurt, plain, low fat 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

Item Portions

1:00 pm Mid Meal 2 cups Won ton soup 4 oz Tuna, canned in water 2 whole Pita 1 tsp Mayonnaise

56g P 72g C 15g F Calories: 647

5:00 pm Dinner 8 oz Chicken breast, skinless 1 cup Applesauce 2/3 cup Fruit cocktail 1 cup Rice 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 2 cups Yogurt, plain, low fat 9 Almonds, whole

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: A healthy breakfast with fibre and fruit. This meal is perfectly balanced! Just mix all the ingredients together and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's

Item Portions

A bowl of soup with a tuna sandwich on the side. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Chicken with fruit and applesauce on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Yogurt & Almonds 28g P Mix them together or eat them separately. Either 36g C way, you're on your way to a healthy lifestyle! 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 32

Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 2 cups Cottage cheese, light/low fat 3 cups Bran cereal, all varieties 2 cups Strawberries 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

9:00 am Snack 2 cups Yogurt, plain, low fat 3 tbsp Almonds, slivered

28g P 36g C 9g F Calories: 337

11:00 am Mid Meal 8 oz Beef, lean cuts 1 cup Celery 1/2 cup Onions 1/4 cup Tomato, puree 1 1/2 cups Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 2:00 pm Snack 21 grams Protein powder 1 1/2 cups Yogurt, plain, low fat 1 cup Peaches, canned 1/3 cup Oatmeal

5:00 pm Dinner 8 oz Chicken breast, skinless 2 cups Mushrooms 1 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Rice 8:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1/3 cup Oatmeal 1 cup Strawberries

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

42g P 54g C 0g F Calories: 384 Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

28g P 36g C 9g F Calories: 337

www.empowerednutrition.com

8:00 pm Snack

Preparation Suggestions: A healthy breakfast with fibre and fruit. This meal is perfectly balanced! Just mix all the ingredients together and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Yogurt & Slivered Almonds Mix them together or eat them separately. Either way, you're on your way to a healthy lifestyle!

Item Portions

Beef and vegetable pasta. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Protein Smoothie Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Item Portions

Chicken with sautéed vegetables: an easy meal to prepare. Try seasoning the vegetables with salt and pepper to taste, plus some basil and oregano. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral Item Portions

Protein Shake Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy!

Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 33

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 2 cups Cottage cheese, light/low fat 3 cups Bran cereal, all varieties 2 cups Strawberries 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 9:00 am Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/2 tbsp Barley

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384 Item Portions

1:00 pm Mid Meal 2 cups Won ton soup 4 oz Tuna, canned in water 2 whole Pita 1 tsp Mayonnaise

56g P 72g C 15g F Calories: 647

5:00 pm Dinner 12 oz Ground beef (< 10% fat) 1/3 cup Chickpeas 1/3 cup Kidney beans 2/3 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta 8:00 pm Snack 4 oz Cheese, low or non fat 2 Apples 18 Peanuts

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: A healthy breakfast with fibre and fruit. This meal is perfectly balanced! Just mix all the ingredients together and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

A bowl of soup with a tuna sandwich on the side. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Beef Stew Brown beef quickly and place in a pot with the vegetables and pasta. Stew everything together for this highly nutritious dinner. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Apples & Peanuts 28g P A quick snack to keep you going through the day! 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 34

Schedule: 8:00 am Breakfast 10:00 am Snack

11:00 am Snack 2:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 10:00 am

8:00 am Breakfast 56 grams Protein powder 1 cup Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 2/3 cups Oatmeal 10:00 am Snack 28 grams Protein powder 1 tbsp Barley 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

2:00 pm Mid Meal 2 cups Milk, low fat (1%) 1 cup Yogurt, plain, low fat 2 2/3 cups Beef and vegetable soup 1/3 tsp Olive, Flax, Hemp or Salmon Oils 5:00 pm Dinner 8 oz Chicken breast, skinless 1 cup Applesauce 2/3 cup Fruit cocktail 1 cup Rice 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 4 oz Cheese, low or non fat 1 1/3 cups Applesauce 18 Peanuts

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: A refreshing breakfast. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's

Item Portions

A bowl of soup and a glass of milk with yogurt for desert: it doesn't get much easier to prepare than that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B Item Portions

Chicken with fruit and applesauce on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Applesauce & Peanuts 28g P Enjoy this quick snack. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 35

Schedule: 9:00 am Breakfast 11:00 am Snack

9:00 am Breakfast 8 Eggs, whole 2 cups Mushrooms 1 1/2 cups Onions 2 cups Jalapeno peppers 1/2 cup Salsa 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

REST

1:00 pm Mid Meal 4:00 pm Snack 7:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

11:00 am Snack 2 cups Yogurt, plain, low fat 3 tbsp Almonds, slivered

28g P 36g C 9g F Calories: 337

1:00 pm Mid Meal 8 oz Chicken breast, skinless 3 slice Whole grain bread 1/3 tsp Olive, Flax, Hemp or Salmon Oils 4 tsp Mayonnaise 2/3 cup Applesauce

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

4:00 pm Snack 42 grams Protein powder 2 cups Blueberries 2/3 cup Oatmeal

42g P 54g C 0g F Calories: 384

7:00 pm Dinner 12 oz Ground beef (< 10% fat) 1/3 cup Chickpeas 1/3 cup Kidney beans 2/3 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta 9:00 pm Snack 14 grams Protein powder 2 cups Milk, low fat (1%) 1/2 cup Peaches, canned 1/2 tbsp Barley 1 tsp Olive, Flax, Hemp or Salmon Oils

Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

9:00 pm Snack

Preparation Suggestions: Eggs with sautéed vegetables. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

Yogurt & Slivered Almonds Mix them together or eat them separately. Either way, you're on your way to a healthy lifestyle!

Item Portions

Chicken Breast Sandwich - Triple Decker Baby! Mix your favourite seasonings with oil and brush on chicken breast. Cook chicken throughly. Slice and top with mayonnaise. You may also wish to add lettuce for crunch. Bang back applesauce for desert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B Item Portions

Blueberry Surprise Blend powder, tofu, blueberries and olive oil together. Throw into the fridge overnight for a nice, cool meal! SURPIRSE no tofu, wow thank goodness I hate tofu. Item Portions

Beef Stew Brown beef quickly and place in a pot with the vegetables and pasta. Stew everything together for this highly nutritious dinner. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 36

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 6 Egg whites 2 1/2 cups Peaches, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Oatmeal 5 Eggs, whole 9:00 am Snack 28 grams Protein powder 1 tbsp Barley 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

1:00 pm Mid Meal 2 cups Milk, low fat (1%) 1 cup Yogurt, plain, low fat 2 2/3 cups Beef and vegetable soup 1/3 tsp Olive, Flax, Hemp or Salmon Oils 5:00 pm Dinner 6 oz Chicken breast, skinless 2 oz Cheese, low or non fat 2 Peppers (bell or cubanelle) 2 whole Pita 1 cup Salsa 1/2 cup Onions 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 4 oz Cheese, low or non fat 2 Apples 18 Peanuts

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: A simple breakfast. Enjoy fruit on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's

Item Portions

A bowl of soup and a glass of milk with yogurt for desert: it doesn't get much easier to prepare than that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B Item Portions

Chicken Wrap Cut chicken into strips. In a medium pan heat oil. Add chicken to oil with desired seasonings and pan fry until cooked. You can fry the vegetables or have them raw. Mix all ingredients into pita and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Apples & Peanuts 28g P A quick snack to keep you going through the day! 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 37

Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 4 oz Cheese, low or non fat 1 2/3 cups Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 4 Eggs, whole 1 cup Fruit juice

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

9:00 am Snack 2 cups Yogurt, plain, low fat 3 tbsp Almonds, slivered

28g P 36g C 9g F Calories: 337

11:00 am Mid Meal 8 oz Beef, lean cuts 1 cup Celery 1/2 cup Onions 1/4 cup Tomato, puree 1 1/2 cups Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

2:00 pm Snack 42 grams Protein powder 2 cups Blueberries 2/3 cup Oatmeal

42g P 54g C 0g F Calories: 384

5:00 pm Dinner 6 oz Chicken breast, skinless 2 oz Cheese, low or non fat 2 Peppers (bell or cubanelle) 2 whole Pita 1 cup Salsa 1/2 cup Onions 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1/3 cup Oatmeal 1 cup Strawberries

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

28g P 36g C 9g F Calories: 337

www.empowerednutrition.com

8:00 pm Snack

Preparation Suggestions: Simple, balanced, and fast, this breakfast is perfect for those with busy lifestyles. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Yogurt & Slivered Almonds Mix them together or eat them separately. Either way, you're on your way to a healthy lifestyle!

Item Portions

Beef and vegetable pasta. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Blueberry Surprise Blend powder, tofu, blueberries and olive oil together. Throw into the fridge overnight for a nice, cool meal! SURPIRSE no tofu, wow thank goodness I hate tofu. Item Portions

Chicken Wrap Cut chicken into strips. In a medium pan heat oil. Add chicken to oil with desired seasonings and pan fry until cooked. You can fry the vegetables or have them raw. Mix all ingredients into pita and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral Item Portions

Protein Shake Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy!

Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 38

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 56 grams Protein powder 1 cup Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 2/3 cups Oatmeal 9:00 am Snack 28 grams Protein powder 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384 Item Portions

1:00 pm Mid Meal 1 cup Milk, low fat (1%) 3 oz Cheese, low or non fat 6 oz Turkey breast, deli style 1/2 cup Grapes 3 slice Whole grain bread 18 Peanuts 2 tsp Mayonnaise

56g P 72g C 15g F Calories: 647

5:00 pm Dinner 6 oz Chicken breast, skinless 2 oz Cheese, low or non fat 2 Peppers (bell or cubanelle) 2 whole Pita 1 cup Salsa 1/2 cup Onions 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 4 oz Cheese, low or non fat 2 cups Blueberries 9 Almonds, whole

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: A refreshing breakfast. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

Triple Decker Deli Meat Sandwich Use ingredients to make a sandwich. Add onion and a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Chicken Wrap Cut chicken into strips. In a medium pan heat oil. Add chicken to oil with desired seasonings and pan fry until cooked. You can fry the vegetables or have them raw. Mix all ingredients into pita and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Blueberries & Almonds 28g P A quick snack to fend off those cravings. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

Day: 39

MASS Builder Program - HealthyMass3000 Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 4 oz Cheese, low or non fat 1 2/3 cups Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 4 Eggs, whole 1 cup Fruit juice 9:00 am Snack 1 cup Cottage cheese, light/low fat 1 1/3 cups Fruit cocktail 18 Peanuts

11:00 am Mid Meal 8 oz Beef, lean cuts 1 cup Celery 1/2 cup Onions 1/4 cup Tomato, puree 1 1/2 cups Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 2:00 pm Snack 21 grams Protein powder 1 1/2 cups Yogurt, plain, low fat 1 cup Peaches, canned 1/3 cup Oatmeal

5:00 pm Dinner 6 oz Chicken breast, skinless 2 oz Cheese, low or non fat 2 Peppers (bell or cubanelle) 2 whole Pita 1 cup Salsa 1/2 cup Onions 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1/3 cup Oatmeal 1 cup Strawberries

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

42g P 54g C 0g F Calories: 384 Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

28g P 36g C 9g F Calories: 337

www.empowerednutrition.com

8:00 pm Snack

Preparation Suggestions: Simple, balanced, and fast, this breakfast is perfect for those with busy lifestyles. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Another great, on-the-go snack!

Item Portions

Beef and vegetable pasta. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Protein Smoothie Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Item Portions

Chicken Wrap Cut chicken into strips. In a medium pan heat oil. Add chicken to oil with desired seasonings and pan fry until cooked. You can fry the vegetables or have them raw. Mix all ingredients into pita and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral Item Portions

Protein Shake Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy!

Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 40

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 8 Eggs, whole 2 cups Mushrooms 1 1/2 cups Onions 2 cups Jalapeno peppers 1/2 cup Salsa 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 9:00 am Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/2 tbsp Barley

56g P 72g C 15g F Calories: 647

Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

1:00 pm Mid Meal 2 cups Milk, low fat (1%) 1 cup Yogurt, plain, low fat 2 2/3 cups Beef and vegetable soup 1/3 tsp Olive, Flax, Hemp or Salmon Oils 5:00 pm Dinner 8 oz Chicken breast, skinless 1 cup Applesauce 2/3 cup Fruit cocktail 1 cup Rice 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 2 cups Yogurt, plain, low fat 9 Almonds, whole

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: Eggs with sautéed vegetables. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

A bowl of soup and a glass of milk with yogurt for desert: it doesn't get much easier to prepare than that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B Item Portions

Chicken with fruit and applesauce on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Yogurt & Almonds 28g P Mix them together or eat them separately. Either 36g C way, you're on your way to a healthy lifestyle! 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 41

Schedule: 8:00 am Breakfast 10:00 am Snack

11:00 am Snack 2:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 10:00 am

8:00 am Breakfast 2 cups Cottage cheese, light/low fat 3 cups Bran cereal, all varieties 2 cups Strawberries 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 10:00 am Snack 28 grams Protein powder 1 tbsp Barley 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

2:00 pm Mid Meal 8 oz Tuna, canned in water 1 cup Celery 1 cup Cucumber 1 Pepper (bell or cubanelle) 1 cup Tomatoes 1 cup Grapes 2 whole Pita 2/3 tsp Olive, Flax, Hemp or Salmon Oils 18 Peanuts 5:00 pm Dinner 8 oz Beef, lean cuts 2 cups Potato 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 2 Peppers (bell or cubanelle) 1/4 cup Baked beans

8:00 pm Snack 4 oz Cheese, low or non fat 2 cups Blueberries 9 Almonds, whole

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: A healthy breakfast with fibre and fruit. This meal is perfectly balanced! Just mix all the ingredients together and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

Tuna and Vegetable Salad Roughly chop the vegetables and mix with olive oil, a dash of balsamic vinegar and salt, pepper and thyme. Put the tuna on top (dashing with a little lemon juice if you want) and start eating! Enjoy the fruit for dessert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

Steak and Potatoes Cube the potatoes and toss in olive oil, salt, pepper, a dash of chili powder and some cayenne pepper if you like 'em spicy, then roast them at 350 degrees for about half an hour or until done. Grill the steak, seasoning with your favourite steak spice (Montreal steak spice is a great choice!) ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Blueberries & Almonds 28g P A quick snack to fend off those cravings. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 42

Schedule: 9:00 am Breakfast 11:00 am Snack

9:00 am Breakfast 14 grams Protein powder 2 cups Milk, low fat (1%) 3 cups Bran cereal, all varieties 5 tbsp Almonds, slivered 4 oz Cheddar cheese, light/low fat

REST

1:00 pm Mid Meal 4:00 pm Snack 7:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

11:00 am Snack 2 cups Yogurt, plain, low fat 3 tbsp Almonds, slivered

28g P 36g C 9g F Calories: 337

1:00 pm Mid Meal 8 oz Beef, lean cuts 1 cup Celery 1/2 cup Onions 1/4 cup Tomato, puree 1 1/2 cups Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

4:00 pm Snack 42 grams Protein powder 2 cups Blueberries 2/3 cup Oatmeal

42g P 54g C 0g F Calories: 384

7:00 pm Dinner 8 oz Chicken breast, skinless 2 1/4 cups Beans, green or yellow 1/4 cup Beans, black 1/2 cup Chickpeas 1/2 cup Cucumber 1 Pepper (bell or cubanelle) 3/4 cup Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 9:00 pm Snack 14 grams Protein powder 2 cups Milk, low fat (1%) 1/2 cup Peaches, canned 1/2 tbsp Barley 1 tsp Olive, Flax, Hemp or Salmon Oils

Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

9:00 pm Snack

Preparation Suggestions: A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Yogurt & Slivered Almonds Mix them together or eat them separately. Either way, you're on your way to a healthy lifestyle!

Item Portions

Beef and vegetable pasta. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Blueberry Surprise Blend powder, tofu, blueberries and olive oil together. Throw into the fridge overnight for a nice, cool meal! SURPIRSE no tofu, wow thank goodness I hate tofu. Item Portions

Grilled Chicken with Seasoned Beans Let beans and vegetables marinate in olive oil, balsamic vinegar and seasoning for at least a couple hours. Grill the chicken, rubbing first with a seasoning mixture of salt, lemon pepper, and rosemary (optional). Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 43

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 2 cups Cottage cheese, light/low fat 3 cups Bran cereal, all varieties 2 cups Strawberries 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 9:00 am Snack 28 grams Protein powder 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384 Item Portions

1:00 pm Mid Meal 2 cups Won ton soup 4 oz Tuna, canned in water 2 whole Pita 1 tsp Mayonnaise

56g P 72g C 15g F Calories: 647

5:00 pm Dinner 12 oz Ground beef (< 10% fat) 1/3 cup Chickpeas 1/3 cup Kidney beans 2/3 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta 8:00 pm Snack 4 oz Cheese, low or non fat 1 1/3 cups Applesauce 18 Peanuts

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: A healthy breakfast with fibre and fruit. This meal is perfectly balanced! Just mix all the ingredients together and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

A bowl of soup with a tuna sandwich on the side. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Beef Stew Brown beef quickly and place in a pot with the vegetables and pasta. Stew everything together for this highly nutritious dinner. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Applesauce & Peanuts 28g P Enjoy this quick snack. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 44

Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 56 grams Protein powder 1 cup Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 2/3 cups Oatmeal 9:00 am Snack 1 cup Cottage cheese, light/low fat 1 1/3 cups Fruit cocktail 18 Peanuts

11:00 am Mid Meal 8 oz Beef, lean cuts 1 cup Celery 1/2 cup Onions 1/4 cup Tomato, puree 1 1/2 cups Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

2:00 pm Snack 2 cups Milk, low fat (1%) 28 grams Protein powder 1 cup Oatmeal 1 cup Strawberries

42g P 54g C 0g F Calories: 384

5:00 pm Dinner 8 oz Chicken breast, skinless 1 cup Applesauce 2/3 cup Fruit cocktail 1 cup Rice 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1/3 cup Oatmeal 1 cup Strawberries

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337

www.empowerednutrition.com

8:00 pm Snack

Preparation Suggestions: A refreshing breakfast. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Another great, on-the-go snack!

Item Portions

Beef and vegetable pasta. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Protein Shake with Fruit Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Item Portions

Chicken with fruit and applesauce on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Protein Shake Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy!

Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 45

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 14 grams Protein powder 2 cups Milk, low fat (1%) 3 cups Bran cereal, all varieties 5 tbsp Almonds, slivered 4 oz Cheddar cheese, light/low fat 9:00 am Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/2 tbsp Barley

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

1:00 pm Mid Meal 2 cups Milk, low fat (1%) 1 cup Yogurt, plain, low fat 2 2/3 cups Beef and vegetable soup 1/3 tsp Olive, Flax, Hemp or Salmon Oils 5:00 pm Dinner 10 2/3 oz Whitefish 3 cups Carrots 2 cups Celery 2 Lemons 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta

8:00 pm Snack 2 cups Yogurt, plain, low fat 9 Almonds, whole

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

A bowl of soup and a glass of milk with yogurt for desert: it doesn't get much easier to prepare than that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B Item Portions

Sweet and Sour Whitefish Saute chopped vegetables until tender. Add tomato sauce, lemon juice, and a little bit of brown sugar. Place fish on a pan and pour mixture on top, cover with foil and bake at 350 for 20 minutes. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Yogurt & Almonds 28g P Mix them together or eat them separately. Either 36g C way, you're on your way to a healthy lifestyle! 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 46

Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 2 cups Cottage cheese, light/low fat 3 cups Bran cereal, all varieties 2 cups Strawberries 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

9:00 am Snack 4 oz Cheese, low or non fat 2 cups Grapes 18 Peanuts

28g P 36g C 9g F Calories: 337

11:00 am Mid Meal 6 oz Chicken breast, deli style 4 oz Cheese, low or non fat 2 cups Cucumber 1 Tomato 2 Apples 1 1/2 whole Pita 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 2:00 pm Snack 21 grams Protein powder 1 1/2 cups Yogurt, plain, low fat 1 cup Peaches, canned 1/3 cup Oatmeal

5:00 pm Dinner 8 oz Chicken breast, skinless 2 cups Mushrooms 1 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Rice 8:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/3 cup Oatmeal

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

42g P 54g C 0g F Calories: 384 Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

8:00 pm Snack

Preparation Suggestions: A healthy breakfast with fibre and fruit. This meal is perfectly balanced! Just mix all the ingredients together and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Cheese and Grape Snack Enjoy items separately!

Item Portions

Tomato Cucumber Salad Mix ingredients with 1 clove of minced garlic and 1/3 tbsp of chopped fresh basil leaves. Add balsamic vinegar, salt & pepper to taste. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Protein Smoothie Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Item Portions

Chicken with sautéed vegetables: an easy meal to prepare. Try seasoning the vegetables with salt and pepper to taste, plus some basil and oregano. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 47

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 8 Eggs, whole 2 cups Mushrooms 1 1/2 cups Onions 2 cups Jalapeno peppers 1/2 cup Salsa 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 9:00 am Snack 28 grams Protein powder 1 tbsp Barley 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils

56g P 72g C 15g F Calories: 647

Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384 Item Portions

1:00 pm Mid Meal 1 cup Milk, low fat (1%) 3 oz Cheese, low or non fat 6 oz Turkey breast, deli style 1/2 cup Grapes 3 slice Whole grain bread 18 Peanuts 2 tsp Mayonnaise 5:00 pm Dinner 8 oz Chicken breast, skinless 2 cups Mushrooms 1 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Rice 8:00 pm Snack 4 oz Cheese, low or non fat 1 1/3 cups Applesauce 18 Peanuts

Item Portions

Preparation Suggestions: Eggs with sautéed vegetables. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

56g P 72g C 15g F Calories: 647

Triple Decker Deli Meat Sandwich Use ingredients to make a sandwich. Add onion and a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Chicken with sautéed vegetables: an easy meal to prepare. Try seasoning the vegetables with salt and pepper to taste, plus some basil and oregano. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Applesauce & Peanuts 28g P Enjoy this quick snack. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 48

Schedule: 8:00 am Breakfast 10:00 am Snack

11:00 am Snack 2:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 10:00 am

8:00 am Breakfast 6 Egg whites 2 1/2 cups Peaches, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Oatmeal 5 Eggs, whole 10:00 am Snack 1 cup Yogurt, plain, low fat 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384 Item Portions

2:00 pm Mid Meal 1 cup Milk, low fat (1%) 3 oz Cheese, low or non fat 6 oz Turkey breast, deli style 1/2 cup Grapes 3 slice Whole grain bread 18 Peanuts 2 tsp Mayonnaise 5:00 pm Dinner 8 oz Beef, lean cuts 2 cups Potato 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 2 Peppers (bell or cubanelle) 1/4 cup Baked beans

8:00 pm Snack 4 oz Cheese, low or non fat 2 Apples 18 Peanuts

Item Portions

Preparation Suggestions: A simple breakfast. Enjoy fruit on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

56g P 72g C 15g F Calories: 647

Triple Decker Deli Meat Sandwich Use ingredients to make a sandwich. Add onion and a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Steak and Potatoes Cube the potatoes and toss in olive oil, salt, pepper, a dash of chili powder and some cayenne pepper if you like 'em spicy, then roast them at 350 degrees for about half an hour or until done. Grill the steak, seasoning with your favourite steak spice (Montreal steak spice is a great choice!) ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Apples & Peanuts 28g P A quick snack to keep you going through the day! 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 49

Schedule: 9:00 am Breakfast 11:00 am Snack

9:00 am Breakfast 8 Eggs, whole 2 cups Mushrooms 1 1/2 cups Onions 2 cups Jalapeno peppers 1/2 cup Salsa 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

REST

1:00 pm Mid Meal 4:00 pm Snack 7:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

11:00 am Snack 2 cups Yogurt, plain, low fat 3 tbsp Almonds, slivered

28g P 36g C 9g F Calories: 337

1:00 pm Mid Meal 8 oz Chicken breast, skinless 3 slice Whole grain bread 1/3 tsp Olive, Flax, Hemp or Salmon Oils 4 tsp Mayonnaise 2/3 cup Applesauce

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

4:00 pm Snack 42 grams Protein powder 2 cups Blueberries 2/3 cup Oatmeal

42g P 54g C 0g F Calories: 384

7:00 pm Dinner 8 oz Beef, lean cuts 2 cups Potato 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 2 Peppers (bell or cubanelle) 1/4 cup Baked beans

9:00 pm Snack 14 grams Protein powder 2 cups Milk, low fat (1%) 1/2 cup Peaches, canned 1/2 tbsp Barley 1 tsp Olive, Flax, Hemp or Salmon Oils

Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

9:00 pm Snack

Preparation Suggestions: Eggs with sautéed vegetables. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

Yogurt & Slivered Almonds Mix them together or eat them separately. Either way, you're on your way to a healthy lifestyle!

Item Portions

Chicken Breast Sandwich - Triple Decker Baby! Mix your favourite seasonings with oil and brush on chicken breast. Cook chicken throughly. Slice and top with mayonnaise. You may also wish to add lettuce for crunch. Bang back applesauce for desert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B Item Portions

Blueberry Surprise Blend powder, tofu, blueberries and olive oil together. Throw into the fridge overnight for a nice, cool meal! SURPIRSE no tofu, wow thank goodness I hate tofu. Item Portions

Steak and Potatoes Cube the potatoes and toss in olive oil, salt, pepper, a dash of chili powder and some cayenne pepper if you like 'em spicy, then roast them at 350 degrees for about half an hour or until done. Grill the steak, seasoning with your favourite steak spice (Montreal steak spice is a great choice!) ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 50

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 4 oz Cheese, low or non fat 1 2/3 cups Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 4 Eggs, whole 1 cup Fruit juice 9:00 am Snack 28 grams Protein powder 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384 Item Portions

1:00 pm Mid Meal 1 cup Milk, low fat (1%) 3 oz Cheese, low or non fat 6 oz Turkey breast, deli style 1/2 cup Grapes 3 slice Whole grain bread 18 Peanuts 2 tsp Mayonnaise 5:00 pm Dinner 10 2/3 oz Whitefish 3 cups Carrots 2 cups Celery 2 Lemons 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta

8:00 pm Snack 4 oz Cheese, low or non fat 1 1/3 cups Applesauce 18 Peanuts

Item Portions

Preparation Suggestions: Simple, balanced, and fast, this breakfast is perfect for those with busy lifestyles. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

56g P 72g C 15g F Calories: 647

Triple Decker Deli Meat Sandwich Use ingredients to make a sandwich. Add onion and a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Sweet and Sour Whitefish Saute chopped vegetables until tender. Add tomato sauce, lemon juice, and a little bit of brown sugar. Place fish on a pan and pour mixture on top, cover with foil and bake at 350 for 20 minutes. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Applesauce & Peanuts 28g P Enjoy this quick snack. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 51

Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 2 cups Cottage cheese, light/low fat 3 cups Bran cereal, all varieties 2 cups Strawberries 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

9:00 am Snack 2 cups Yogurt, plain, low fat 3 tbsp Almonds, slivered

28g P 36g C 9g F Calories: 337

11:00 am Mid Meal 6 oz Chicken breast, deli style 4 oz Cheese, low or non fat 2 cups Cucumber 1 Tomato 2 Apples 1 1/2 whole Pita 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

2:00 pm Snack 42 grams Protein powder 2 cups Blueberries 2/3 cup Oatmeal

42g P 54g C 0g F Calories: 384

5:00 pm Dinner 8 oz Chicken breast, skinless 1 cup Applesauce 2/3 cup Fruit cocktail 1 cup Rice 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/3 cup Oatmeal

Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

8:00 pm Snack

Preparation Suggestions: A healthy breakfast with fibre and fruit. This meal is perfectly balanced! Just mix all the ingredients together and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Yogurt & Slivered Almonds Mix them together or eat them separately. Either way, you're on your way to a healthy lifestyle!

Item Portions

Tomato Cucumber Salad Mix ingredients with 1 clove of minced garlic and 1/3 tbsp of chopped fresh basil leaves. Add balsamic vinegar, salt & pepper to taste. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Blueberry Surprise Blend powder, tofu, blueberries and olive oil together. Throw into the fridge overnight for a nice, cool meal! SURPIRSE no tofu, wow thank goodness I hate tofu. Item Portions

Chicken with fruit and applesauce on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 52

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 8 Eggs, whole 2 cups Peaches, canned 2 slice Whole grain bread 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 9:00 am Snack 28 grams Protein powder 1 tbsp Barley 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

Item Portions

1:00 pm Mid Meal 1 cup Milk, low fat (1%) 3 oz Cheese, low or non fat 6 oz Turkey breast, deli style 1/2 cup Grapes 3 slice Whole grain bread 18 Peanuts 2 tsp Mayonnaise

56g P 72g C 15g F Calories: 647

5:00 pm Dinner 8 oz Chicken breast, skinless 2 1/4 cups Beans, green or yellow 1/4 cup Beans, black 1/2 cup Chickpeas 1/2 cup Cucumber 1 Pepper (bell or cubanelle) 3/4 cup Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 4 oz Cheese, low or non fat 2 cups Blueberries 9 Almonds, whole

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: Toasted egg sandwich with fruit. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's

Item Portions

Triple Decker Deli Meat Sandwich Use ingredients to make a sandwich. Add onion and a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Grilled Chicken with Seasoned Beans Let beans and vegetables marinate in olive oil, balsamic vinegar and seasoning for at least a couple hours. Grill the chicken, rubbing first with a seasoning mixture of salt, lemon pepper, and rosemary (optional). Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Blueberries & Almonds 28g P A quick snack to fend off those cravings. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 53

Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 8 Eggs, whole 2 cups Mushrooms 1 1/2 cups Onions 2 cups Jalapeno peppers 1/2 cup Salsa 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

9:00 am Snack 4 oz Cheese, low or non fat 2 cups Grapes 18 Peanuts

28g P 36g C 9g F Calories: 337

11:00 am Mid Meal 8 oz Chicken breast, skinless 3 slice Whole grain bread 1/3 tsp Olive, Flax, Hemp or Salmon Oils 4 tsp Mayonnaise 2/3 cup Applesauce

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

2:00 pm Snack 42 grams Protein powder 2 cups Blueberries 2/3 cup Oatmeal

42g P 54g C 0g F Calories: 384

5:00 pm Dinner 12 oz Ground beef (< 10% fat) 1/3 cup Chickpeas 1/3 cup Kidney beans 2/3 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta 8:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1/3 cup Oatmeal 1 cup Strawberries

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

28g P 36g C 9g F Calories: 337

www.empowerednutrition.com

8:00 pm Snack

Preparation Suggestions: Eggs with sautéed vegetables. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

Cheese and Grape Snack Enjoy items separately!

Item Portions

Chicken Breast Sandwich - Triple Decker Baby! Mix your favourite seasonings with oil and brush on chicken breast. Cook chicken throughly. Slice and top with mayonnaise. You may also wish to add lettuce for crunch. Bang back applesauce for desert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B Item Portions

Blueberry Surprise Blend powder, tofu, blueberries and olive oil together. Throw into the fridge overnight for a nice, cool meal! SURPIRSE no tofu, wow thank goodness I hate tofu. Item Portions

Beef Stew Brown beef quickly and place in a pot with the vegetables and pasta. Stew everything together for this highly nutritious dinner. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Protein Shake Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy!

Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 54

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 8 Eggs, whole 2 cups Peaches, canned 2 slice Whole grain bread 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 9:00 am Snack 28 grams Protein powder 1 tbsp Barley 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

1:00 pm Mid Meal 2 cups Milk, low fat (1%) 1 cup Yogurt, plain, low fat 2 2/3 cups Beef and vegetable soup 1/3 tsp Olive, Flax, Hemp or Salmon Oils 5:00 pm Dinner 8 oz Chicken breast, skinless 1 cup Applesauce 2/3 cup Fruit cocktail 1 cup Rice 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 2 cups Yogurt, plain, low fat 9 Almonds, whole

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: Toasted egg sandwich with fruit. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

A bowl of soup and a glass of milk with yogurt for desert: it doesn't get much easier to prepare than that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B Item Portions

Chicken with fruit and applesauce on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Yogurt & Almonds 28g P Mix them together or eat them separately. Either 36g C way, you're on your way to a healthy lifestyle! 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 55

Schedule: 8:00 am Breakfast 10:00 am Snack

11:00 am Snack 2:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 10:00 am

8:00 am Breakfast 56 grams Protein powder 1 cup Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 2/3 cups Oatmeal 10:00 am Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/2 tbsp Barley

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

2:00 pm Mid Meal 2 cups Milk, low fat (1%) 1 cup Yogurt, plain, low fat 2 2/3 cups Beef and vegetable soup 1/3 tsp Olive, Flax, Hemp or Salmon Oils 5:00 pm Dinner 8 oz Beef, lean cuts 2 cups Potato 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 2 Peppers (bell or cubanelle) 1/4 cup Baked beans

8:00 pm Snack 4 oz Cheese, low or non fat 2 cups Blueberries 9 Almonds, whole

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: A refreshing breakfast. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

A bowl of soup and a glass of milk with yogurt for desert: it doesn't get much easier to prepare than that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B Item Portions

Steak and Potatoes Cube the potatoes and toss in olive oil, salt, pepper, a dash of chili powder and some cayenne pepper if you like 'em spicy, then roast them at 350 degrees for about half an hour or until done. Grill the steak, seasoning with your favourite steak spice (Montreal steak spice is a great choice!) ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Blueberries & Almonds 28g P A quick snack to fend off those cravings. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 56

Schedule: 9:00 am Breakfast 11:00 am Snack

9:00 am Breakfast 8 Eggs, whole 2 cups Peaches, canned 2 slice Whole grain bread 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

REST

1:00 pm Mid Meal 4:00 pm Snack 7:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

11:00 am Snack 2 cups Yogurt, plain, low fat 3 tbsp Almonds, slivered

28g P 36g C 9g F Calories: 337

1:00 pm Mid Meal 8 oz Chicken breast, skinless 3 slice Whole grain bread 1/3 tsp Olive, Flax, Hemp or Salmon Oils 4 tsp Mayonnaise 2/3 cup Applesauce

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

4:00 pm Snack 2 cups Milk, low fat (1%) 28 grams Protein powder 1 cup Oatmeal 1 cup Strawberries

42g P 54g C 0g F Calories: 384

7:00 pm Dinner 8 oz Chicken breast, skinless 1 cup Applesauce 2/3 cup Fruit cocktail 1 cup Rice 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 9:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1/3 cup Oatmeal 1 cup Strawberries

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337

www.empowerednutrition.com

9:00 pm Snack

Preparation Suggestions: Toasted egg sandwich with fruit. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Yogurt & Slivered Almonds Mix them together or eat them separately. Either way, you're on your way to a healthy lifestyle!

Item Portions

Chicken Breast Sandwich - Triple Decker Baby! Mix your favourite seasonings with oil and brush on chicken breast. Cook chicken throughly. Slice and top with mayonnaise. You may also wish to add lettuce for crunch. Bang back applesauce for desert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B Item Portions

Protein Shake with Fruit Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Item Portions

Chicken with fruit and applesauce on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Protein Shake Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy!

Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 57

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 8 Eggs, whole 2 cups Peaches, canned 2 slice Whole grain bread 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 9:00 am Snack 1 cup Yogurt, plain, low fat 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

1:00 pm Mid Meal 2 cups Milk, low fat (1%) 1 cup Yogurt, plain, low fat 2 2/3 cups Beef and vegetable soup 1/3 tsp Olive, Flax, Hemp or Salmon Oils 5:00 pm Dinner 8 oz Chicken breast, skinless 2 cups Mushrooms 1 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Rice 8:00 pm Snack 4 oz Cheese, low or non fat 1 1/3 cups Applesauce 18 Peanuts

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: Toasted egg sandwich with fruit. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

A bowl of soup and a glass of milk with yogurt for desert: it doesn't get much easier to prepare than that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B Item Portions

Chicken with sautéed vegetables: an easy meal to prepare. Try seasoning the vegetables with salt and pepper to taste, plus some basil and oregano. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Applesauce & Peanuts 28g P Enjoy this quick snack. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 58

Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 14 grams Protein powder 2 cups Milk, low fat (1%) 3 cups Bran cereal, all varieties 5 tbsp Almonds, slivered 4 oz Cheddar cheese, light/low fat

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

9:00 am Snack 4 oz Cheese, low or non fat 2 cups Grapes 18 Peanuts

28g P 36g C 9g F Calories: 337

11:00 am Mid Meal 6 oz Chicken breast, deli style 4 oz Cheese, low or non fat 2 cups Cucumber 1 Tomato 2 Apples 1 1/2 whole Pita 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

2:00 pm Snack 42 grams Protein powder 2 cups Blueberries 2/3 cup Oatmeal

42g P 54g C 0g F Calories: 384

5:00 pm Dinner 6 oz Chicken breast, skinless 2 oz Cheese, low or non fat 2 Peppers (bell or cubanelle) 2 whole Pita 1 cup Salsa 1/2 cup Onions 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 14 grams Protein powder 2 cups Milk, low fat (1%) 1/2 cup Peaches, canned 1/2 tbsp Barley 1 tsp Olive, Flax, Hemp or Salmon Oils

Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

8:00 pm Snack

Preparation Suggestions: A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Cheese and Grape Snack Enjoy items separately!

Item Portions

Tomato Cucumber Salad Mix ingredients with 1 clove of minced garlic and 1/3 tbsp of chopped fresh basil leaves. Add balsamic vinegar, salt & pepper to taste. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Blueberry Surprise Blend powder, tofu, blueberries and olive oil together. Throw into the fridge overnight for a nice, cool meal! SURPIRSE no tofu, wow thank goodness I hate tofu. Item Portions

Chicken Wrap Cut chicken into strips. In a medium pan heat oil. Add chicken to oil with desired seasonings and pan fry until cooked. You can fry the vegetables or have them raw. Mix all ingredients into pita and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 59

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 8 Eggs, whole 2 cups Peaches, canned 2 slice Whole grain bread 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 9:00 am Snack 28 grams Protein powder 1 tbsp Barley 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384 Item Portions

1:00 pm Mid Meal 1 cup Milk, low fat (1%) 3 oz Cheese, low or non fat 6 oz Turkey breast, deli style 1/2 cup Grapes 3 slice Whole grain bread 18 Peanuts 2 tsp Mayonnaise

56g P 72g C 15g F Calories: 647

5:00 pm Dinner 8 oz Beef, lean cuts 2 cups Potato 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 2 Peppers (bell or cubanelle) 1/4 cup Baked beans

8:00 pm Snack 4 oz Cheese, low or non fat 2 cups Blueberries 9 Almonds, whole

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: Toasted egg sandwich with fruit. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

Triple Decker Deli Meat Sandwich Use ingredients to make a sandwich. Add onion and a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Steak and Potatoes Cube the potatoes and toss in olive oil, salt, pepper, a dash of chili powder and some cayenne pepper if you like 'em spicy, then roast them at 350 degrees for about half an hour or until done. Grill the steak, seasoning with your favourite steak spice (Montreal steak spice is a great choice!) ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Blueberries & Almonds 28g P A quick snack to fend off those cravings. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 60

Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 8 Eggs, whole 2 cups Peaches, canned 2 slice Whole grain bread 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

9:00 am Snack 2 cups Yogurt, plain, low fat 3 tbsp Almonds, slivered

28g P 36g C 9g F Calories: 337

11:00 am Mid Meal 8 oz Chicken breast, skinless 3 slice Whole grain bread 1/3 tsp Olive, Flax, Hemp or Salmon Oils 4 tsp Mayonnaise 2/3 cup Applesauce

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

2:00 pm Snack 2 cups Milk, low fat (1%) 28 grams Protein powder 1 cup Oatmeal 1 cup Strawberries

42g P 54g C 0g F Calories: 384

5:00 pm Dinner 8 oz Chicken breast, skinless 2 1/4 cups Beans, green or yellow 1/4 cup Beans, black 1/2 cup Chickpeas 1/2 cup Cucumber 1 Pepper (bell or cubanelle) 3/4 cup Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/3 cup Oatmeal

Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

8:00 pm Snack

Preparation Suggestions: Toasted egg sandwich with fruit. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Yogurt & Slivered Almonds Mix them together or eat them separately. Either way, you're on your way to a healthy lifestyle!

Item Portions

Chicken Breast Sandwich - Triple Decker Baby! Mix your favourite seasonings with oil and brush on chicken breast. Cook chicken throughly. Slice and top with mayonnaise. You may also wish to add lettuce for crunch. Bang back applesauce for desert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B Item Portions

Protein Shake with Fruit Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Item Portions

Grilled Chicken with Seasoned Beans Let beans and vegetables marinate in olive oil, balsamic vinegar and seasoning for at least a couple hours. Grill the chicken, rubbing first with a seasoning mixture of salt, lemon pepper, and rosemary (optional). Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 61

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 4 oz Cheese, low or non fat 1 2/3 cups Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 4 Eggs, whole 1 cup Fruit juice 9:00 am Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/2 tbsp Barley

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384 Item Portions

1:00 pm Mid Meal 1 cup Milk, low fat (1%) 3 oz Cheese, low or non fat 6 oz Turkey breast, deli style 1/2 cup Grapes 3 slice Whole grain bread 18 Peanuts 2 tsp Mayonnaise 5:00 pm Dinner 6 oz Chicken breast, skinless 2 oz Cheese, low or non fat 2 Peppers (bell or cubanelle) 2 whole Pita 1 cup Salsa 1/2 cup Onions 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 4 oz Cheese, low or non fat 2 cups Blueberries 9 Almonds, whole

Item Portions

Preparation Suggestions: Simple, balanced, and fast, this breakfast is perfect for those with busy lifestyles. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

56g P 72g C 15g F Calories: 647

Triple Decker Deli Meat Sandwich Use ingredients to make a sandwich. Add onion and a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Chicken Wrap Cut chicken into strips. In a medium pan heat oil. Add chicken to oil with desired seasonings and pan fry until cooked. You can fry the vegetables or have them raw. Mix all ingredients into pita and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Blueberries & Almonds 28g P A quick snack to fend off those cravings. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 62

Schedule: 8:00 am Breakfast 10:00 am Snack

11:00 am Snack 2:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 10:00 am

8:00 am Breakfast 8 Eggs, whole 2 cups Mushrooms 1 1/2 cups Onions 2 cups Jalapeno peppers 1/2 cup Salsa 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 10:00 am Snack 28 grams Protein powder 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647

Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

2:00 pm Mid Meal 8 oz Tuna, canned in water 1 cup Celery 1 cup Cucumber 1 Pepper (bell or cubanelle) 1 cup Tomatoes 1 cup Grapes 2 whole Pita 2/3 tsp Olive, Flax, Hemp or Salmon Oils 18 Peanuts 5:00 pm Dinner 8 oz Chicken breast, skinless 2 cups Mushrooms 1 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Rice 8:00 pm Snack 2 cups Yogurt, plain, low fat 9 Almonds, whole

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: Eggs with sautéed vegetables. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

Tuna and Vegetable Salad Roughly chop the vegetables and mix with olive oil, a dash of balsamic vinegar and salt, pepper and thyme. Put the tuna on top (dashing with a little lemon juice if you want) and start eating! Enjoy the fruit for dessert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Chicken with sautéed vegetables: an easy meal to prepare. Try seasoning the vegetables with salt and pepper to taste, plus some basil and oregano. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Yogurt & Almonds 28g P Mix them together or eat them separately. Either 36g C way, you're on your way to a healthy lifestyle! 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 63

Schedule: 9:00 am Breakfast 11:00 am Snack

9:00 am Breakfast 4 oz Cheese, low or non fat 1 2/3 cups Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 4 Eggs, whole 1 cup Fruit juice 11:00 am Snack 1 cup Cottage cheese, light/low fat 1 1/3 cups Fruit cocktail 18 Peanuts

1:00 pm Mid Meal 6 oz Chicken breast, deli style 4 oz Cheese, low or non fat 2 cups Cucumber 1 Tomato 2 Apples 1 1/2 whole Pita 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

REST

1:00 pm Mid Meal 4:00 pm Snack 7:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

4:00 pm Snack 2 cups Milk, low fat (1%) 28 grams Protein powder 1 cup Oatmeal 1 cup Strawberries

42g P 54g C 0g F Calories: 384

7:00 pm Dinner 12 oz Ground beef (< 10% fat) 1/3 cup Chickpeas 1/3 cup Kidney beans 2/3 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta 9:00 pm Snack 14 grams Protein powder 2 cups Milk, low fat (1%) 1/2 cup Peaches, canned 1/2 tbsp Barley 1 tsp Olive, Flax, Hemp or Salmon Oils

Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

9:00 pm Snack

Preparation Suggestions: Simple, balanced, and fast, this breakfast is perfect for those with busy lifestyles. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Another great, on-the-go snack!

Item Portions

Tomato Cucumber Salad Mix ingredients with 1 clove of minced garlic and 1/3 tbsp of chopped fresh basil leaves. Add balsamic vinegar, salt & pepper to taste. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Protein Shake with Fruit Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Item Portions

Beef Stew Brown beef quickly and place in a pot with the vegetables and pasta. Stew everything together for this highly nutritious dinner. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 64

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 14 grams Protein powder 2 cups Milk, low fat (1%) 3 cups Bran cereal, all varieties 5 tbsp Almonds, slivered 4 oz Cheddar cheese, light/low fat 9:00 am Snack 1 cup Yogurt, plain, low fat 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

1:00 pm Mid Meal 2 cups Milk, low fat (1%) 1 cup Yogurt, plain, low fat 2 2/3 cups Beef and vegetable soup 1/3 tsp Olive, Flax, Hemp or Salmon Oils 5:00 pm Dinner 6 oz Chicken breast, skinless 2 oz Cheese, low or non fat 2 Peppers (bell or cubanelle) 2 whole Pita 1 cup Salsa 1/2 cup Onions 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 4 oz Cheese, low or non fat 1 1/3 cups Applesauce 18 Peanuts

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

A bowl of soup and a glass of milk with yogurt for desert: it doesn't get much easier to prepare than that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B Item Portions

Chicken Wrap Cut chicken into strips. In a medium pan heat oil. Add chicken to oil with desired seasonings and pan fry until cooked. You can fry the vegetables or have them raw. Mix all ingredients into pita and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Applesauce & Peanuts 28g P Enjoy this quick snack. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 65

Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 6 Egg whites 2 1/2 cups Peaches, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Oatmeal 5 Eggs, whole

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

9:00 am Snack 2 cups Yogurt, plain, low fat 3 tbsp Almonds, slivered

28g P 36g C 9g F Calories: 337

11:00 am Mid Meal 6 oz Chicken breast, deli style 4 oz Cheese, low or non fat 2 cups Cucumber 1 Tomato 2 Apples 1 1/2 whole Pita 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 2:00 pm Snack 21 grams Protein powder 1 1/2 cups Yogurt, plain, low fat 1 cup Peaches, canned 1/3 cup Oatmeal

5:00 pm Dinner 8 oz Beef, lean cuts 2 cups Potato 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 2 Peppers (bell or cubanelle) 1/4 cup Baked beans

8:00 pm Snack 14 grams Protein powder 2 cups Milk, low fat (1%) 1/2 cup Peaches, canned 1/2 tbsp Barley 1 tsp Olive, Flax, Hemp or Salmon Oils

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

42g P 54g C 0g F Calories: 384 Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

8:00 pm Snack

Preparation Suggestions: A simple breakfast. Enjoy fruit on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

Yogurt & Slivered Almonds Mix them together or eat them separately. Either way, you're on your way to a healthy lifestyle!

Item Portions

Tomato Cucumber Salad Mix ingredients with 1 clove of minced garlic and 1/3 tbsp of chopped fresh basil leaves. Add balsamic vinegar, salt & pepper to taste. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Protein Smoothie Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Item Portions

Steak and Potatoes Cube the potatoes and toss in olive oil, salt, pepper, a dash of chili powder and some cayenne pepper if you like 'em spicy, then roast them at 350 degrees for about half an hour or until done. Grill the steak, seasoning with your favourite steak spice (Montreal steak spice is a great choice!) ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 66

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 6 Egg whites 2 1/2 cups Peaches, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Oatmeal 5 Eggs, whole 9:00 am Snack 1 cup Yogurt, plain, low fat 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

1:00 pm Mid Meal 8 oz Tuna, canned in water 1 cup Celery 1 cup Cucumber 1 Pepper (bell or cubanelle) 1 cup Tomatoes 1 cup Grapes 2 whole Pita 2/3 tsp Olive, Flax, Hemp or Salmon Oils 18 Peanuts 5:00 pm Dinner 8 oz Chicken breast, skinless 2 cups Mushrooms 1 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Rice 8:00 pm Snack 4 oz Cheese, low or non fat 2 Apples 18 Peanuts

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: A simple breakfast. Enjoy fruit on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

Tuna and Vegetable Salad Roughly chop the vegetables and mix with olive oil, a dash of balsamic vinegar and salt, pepper and thyme. Put the tuna on top (dashing with a little lemon juice if you want) and start eating! Enjoy the fruit for dessert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Chicken with sautéed vegetables: an easy meal to prepare. Try seasoning the vegetables with salt and pepper to taste, plus some basil and oregano. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Apples & Peanuts 28g P A quick snack to keep you going through the day! 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 67

Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 8 Eggs, whole 2 cups Mushrooms 1 1/2 cups Onions 2 cups Jalapeno peppers 1/2 cup Salsa 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

9:00 am Snack 4 oz Cheese, low or non fat 2 cups Grapes 18 Peanuts

28g P 36g C 9g F Calories: 337

11:00 am Mid Meal 8 oz Chicken breast, skinless 3 slice Whole grain bread 1/3 tsp Olive, Flax, Hemp or Salmon Oils 4 tsp Mayonnaise 2/3 cup Applesauce

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

2:00 pm Snack 2 cups Milk, low fat (1%) 28 grams Protein powder 1 cup Oatmeal 1 cup Strawberries

42g P 54g C 0g F Calories: 384

5:00 pm Dinner 8 oz Chicken breast, skinless 2 cups Mushrooms 1 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Rice 8:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/3 cup Oatmeal

Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

8:00 pm Snack

Preparation Suggestions: Eggs with sautéed vegetables. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

Cheese and Grape Snack Enjoy items separately!

Item Portions

Chicken Breast Sandwich - Triple Decker Baby! Mix your favourite seasonings with oil and brush on chicken breast. Cook chicken throughly. Slice and top with mayonnaise. You may also wish to add lettuce for crunch. Bang back applesauce for desert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B Item Portions

Protein Shake with Fruit Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Item Portions

Chicken with sautéed vegetables: an easy meal to prepare. Try seasoning the vegetables with salt and pepper to taste, plus some basil and oregano. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 68

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 8 Eggs, whole 2 cups Peaches, canned 2 slice Whole grain bread 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 9:00 am Snack 28 grams Protein powder 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

1:00 pm Mid Meal 8 oz Tuna, canned in water 1 cup Celery 1 cup Cucumber 1 Pepper (bell or cubanelle) 1 cup Tomatoes 1 cup Grapes 2 whole Pita 2/3 tsp Olive, Flax, Hemp or Salmon Oils 18 Peanuts 5:00 pm Dinner 12 oz Ground beef (< 10% fat) 1/3 cup Chickpeas 1/3 cup Kidney beans 2/3 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta 8:00 pm Snack 4 oz Cheese, low or non fat 2 Apples 18 Peanuts

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: Toasted egg sandwich with fruit. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

Tuna and Vegetable Salad Roughly chop the vegetables and mix with olive oil, a dash of balsamic vinegar and salt, pepper and thyme. Put the tuna on top (dashing with a little lemon juice if you want) and start eating! Enjoy the fruit for dessert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

Beef Stew Brown beef quickly and place in a pot with the vegetables and pasta. Stew everything together for this highly nutritious dinner. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Apples & Peanuts 28g P A quick snack to keep you going through the day! 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 69

Schedule: 8:00 am Breakfast 10:00 am Snack

11:00 am Snack 2:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 10:00 am

8:00 am Breakfast 8 Eggs, whole 2 cups Peaches, canned 2 slice Whole grain bread 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 10:00 am Snack 1 cup Yogurt, plain, low fat 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384 Item Portions

2:00 pm Mid Meal 2 cups Won ton soup 4 oz Tuna, canned in water 2 whole Pita 1 tsp Mayonnaise

56g P 72g C 15g F Calories: 647

5:00 pm Dinner 8 oz Chicken breast, skinless 2 1/4 cups Beans, green or yellow 1/4 cup Beans, black 1/2 cup Chickpeas 1/2 cup Cucumber 1 Pepper (bell or cubanelle) 3/4 cup Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 4 oz Cheese, low or non fat 2 Apples 18 Peanuts

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: Toasted egg sandwich with fruit. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

A bowl of soup with a tuna sandwich on the side. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Grilled Chicken with Seasoned Beans Let beans and vegetables marinate in olive oil, balsamic vinegar and seasoning for at least a couple hours. Grill the chicken, rubbing first with a seasoning mixture of salt, lemon pepper, and rosemary (optional). Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Apples & Peanuts 28g P A quick snack to keep you going through the day! 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 70

Schedule: 9:00 am Breakfast 11:00 am Snack

9:00 am Breakfast 4 oz Cheese, low or non fat 1 2/3 cups Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 4 Eggs, whole 1 cup Fruit juice

REST

1:00 pm Mid Meal 4:00 pm Snack 7:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

11:00 am Snack 4 oz Cheese, low or non fat 2 cups Grapes 18 Peanuts

28g P 36g C 9g F Calories: 337

1:00 pm Mid Meal 8 oz Beef, lean cuts 1 cup Celery 1/2 cup Onions 1/4 cup Tomato, puree 1 1/2 cups Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

4:00 pm Snack 2 cups Milk, low fat (1%) 28 grams Protein powder 1 cup Oatmeal 1 cup Strawberries

42g P 54g C 0g F Calories: 384

7:00 pm Dinner 12 oz Ground beef (< 10% fat) 1/3 cup Chickpeas 1/3 cup Kidney beans 2/3 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta 9:00 pm Snack 14 grams Protein powder 2 cups Milk, low fat (1%) 1/2 cup Peaches, canned 1/2 tbsp Barley 1 tsp Olive, Flax, Hemp or Salmon Oils

Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

9:00 pm Snack

Preparation Suggestions: Simple, balanced, and fast, this breakfast is perfect for those with busy lifestyles. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Cheese and Grape Snack Enjoy items separately!

Item Portions

Beef and vegetable pasta. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Protein Shake with Fruit Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Item Portions

Beef Stew Brown beef quickly and place in a pot with the vegetables and pasta. Stew everything together for this highly nutritious dinner. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 71

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 8 Eggs, whole 2 cups Mushrooms 1 1/2 cups Onions 2 cups Jalapeno peppers 1/2 cup Salsa 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 9:00 am Snack 28 grams Protein powder 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647

Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

Item Portions

1:00 pm Mid Meal 2 cups Won ton soup 4 oz Tuna, canned in water 2 whole Pita 1 tsp Mayonnaise

56g P 72g C 15g F Calories: 647

5:00 pm Dinner 8 oz Chicken breast, skinless 2 1/4 cups Beans, green or yellow 1/4 cup Beans, black 1/2 cup Chickpeas 1/2 cup Cucumber 1 Pepper (bell or cubanelle) 3/4 cup Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 4 oz Cheese, low or non fat 2 cups Blueberries 9 Almonds, whole

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: Eggs with sautéed vegetables. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's

Item Portions

A bowl of soup with a tuna sandwich on the side. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Grilled Chicken with Seasoned Beans Let beans and vegetables marinate in olive oil, balsamic vinegar and seasoning for at least a couple hours. Grill the chicken, rubbing first with a seasoning mixture of salt, lemon pepper, and rosemary (optional). Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Blueberries & Almonds 28g P A quick snack to fend off those cravings. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 72

Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 6 Egg whites 2 1/2 cups Peaches, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Oatmeal 5 Eggs, whole

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

9:00 am Snack 4 oz Cheese, low or non fat 2 cups Grapes 18 Peanuts

28g P 36g C 9g F Calories: 337

11:00 am Mid Meal 6 oz Chicken breast, deli style 4 oz Cheese, low or non fat 2 cups Cucumber 1 Tomato 2 Apples 1 1/2 whole Pita 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 2:00 pm Snack 21 grams Protein powder 1 1/2 cups Yogurt, plain, low fat 1 cup Peaches, canned 1/3 cup Oatmeal

5:00 pm Dinner 12 oz Ground beef (< 10% fat) 1/3 cup Chickpeas 1/3 cup Kidney beans 2/3 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta 8:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1/3 cup Oatmeal 1 cup Strawberries

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

42g P 54g C 0g F Calories: 384 Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

28g P 36g C 9g F Calories: 337

www.empowerednutrition.com

8:00 pm Snack

Preparation Suggestions: A simple breakfast. Enjoy fruit on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

Cheese and Grape Snack Enjoy items separately!

Item Portions

Tomato Cucumber Salad Mix ingredients with 1 clove of minced garlic and 1/3 tbsp of chopped fresh basil leaves. Add balsamic vinegar, salt & pepper to taste. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Protein Smoothie Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Item Portions

Beef Stew Brown beef quickly and place in a pot with the vegetables and pasta. Stew everything together for this highly nutritious dinner. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Protein Shake Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy!

Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 73

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 6 Egg whites 2 1/2 cups Peaches, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Oatmeal 5 Eggs, whole 9:00 am Snack 28 grams Protein powder 1 tbsp Barley 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384 Item Portions

1:00 pm Mid Meal 1 cup Milk, low fat (1%) 3 oz Cheese, low or non fat 6 oz Turkey breast, deli style 1/2 cup Grapes 3 slice Whole grain bread 18 Peanuts 2 tsp Mayonnaise 5:00 pm Dinner 6 oz Chicken breast, skinless 2 oz Cheese, low or non fat 2 Peppers (bell or cubanelle) 2 whole Pita 1 cup Salsa 1/2 cup Onions 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 2 cups Yogurt, plain, low fat 9 Almonds, whole

Item Portions

Preparation Suggestions: A simple breakfast. Enjoy fruit on the side. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,

Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

56g P 72g C 15g F Calories: 647

Triple Decker Deli Meat Sandwich Use ingredients to make a sandwich. Add onion and a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Chicken Wrap Cut chicken into strips. In a medium pan heat oil. Add chicken to oil with desired seasonings and pan fry until cooked. You can fry the vegetables or have them raw. Mix all ingredients into pita and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Yogurt & Almonds 28g P Mix them together or eat them separately. Either 36g C way, you're on your way to a healthy lifestyle! 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 74

Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 56 grams Protein powder 1 cup Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 2/3 cups Oatmeal

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

9:00 am Snack 2 cups Yogurt, plain, low fat 3 tbsp Almonds, slivered

28g P 36g C 9g F Calories: 337

11:00 am Mid Meal 6 oz Chicken breast, deli style 4 oz Cheese, low or non fat 2 cups Cucumber 1 Tomato 2 Apples 1 1/2 whole Pita 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

2:00 pm Snack 42 grams Protein powder 2 cups Blueberries 2/3 cup Oatmeal

42g P 54g C 0g F Calories: 384

5:00 pm Dinner 8 oz Chicken breast, skinless 2 cups Mushrooms 1 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Rice 8:00 pm Snack 14 grams Protein powder 2 cups Milk, low fat (1%) 1/2 cup Peaches, canned 1/2 tbsp Barley 1 tsp Olive, Flax, Hemp or Salmon Oils

Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

8:00 pm Snack

Preparation Suggestions: A refreshing breakfast. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Yogurt & Slivered Almonds Mix them together or eat them separately. Either way, you're on your way to a healthy lifestyle!

Item Portions

Tomato Cucumber Salad Mix ingredients with 1 clove of minced garlic and 1/3 tbsp of chopped fresh basil leaves. Add balsamic vinegar, salt & pepper to taste. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Blueberry Surprise Blend powder, tofu, blueberries and olive oil together. Throw into the fridge overnight for a nice, cool meal! SURPIRSE no tofu, wow thank goodness I hate tofu. Item Portions

Chicken with sautéed vegetables: an easy meal to prepare. Try seasoning the vegetables with salt and pepper to taste, plus some basil and oregano. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 75

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 14 grams Protein powder 2 cups Milk, low fat (1%) 3 cups Bran cereal, all varieties 5 tbsp Almonds, slivered 4 oz Cheddar cheese, light/low fat 9:00 am Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/2 tbsp Barley

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384 Item Portions

1:00 pm Mid Meal 1 cup Milk, low fat (1%) 3 oz Cheese, low or non fat 6 oz Turkey breast, deli style 1/2 cup Grapes 3 slice Whole grain bread 18 Peanuts 2 tsp Mayonnaise 5:00 pm Dinner 8 oz Chicken breast, skinless 2 cups Mushrooms 1 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Rice 8:00 pm Snack 2 cups Yogurt, plain, low fat 9 Almonds, whole

Item Portions

Preparation Suggestions: A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

56g P 72g C 15g F Calories: 647

Triple Decker Deli Meat Sandwich Use ingredients to make a sandwich. Add onion and a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Chicken with sautéed vegetables: an easy meal to prepare. Try seasoning the vegetables with salt and pepper to taste, plus some basil and oregano. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Yogurt & Almonds 28g P Mix them together or eat them separately. Either 36g C way, you're on your way to a healthy lifestyle! 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 76

Schedule: 8:00 am Breakfast 10:00 am Snack

11:00 am Snack 2:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 10:00 am

8:00 am Breakfast 8 Eggs, whole 2 cups Peaches, canned 2 slice Whole grain bread 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 10:00 am Snack 1 cup Yogurt, plain, low fat 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

2:00 pm Mid Meal 2 cups Milk, low fat (1%) 1 cup Yogurt, plain, low fat 2 2/3 cups Beef and vegetable soup 1/3 tsp Olive, Flax, Hemp or Salmon Oils 5:00 pm Dinner 12 oz Ground beef (< 10% fat) 1/3 cup Chickpeas 1/3 cup Kidney beans 2/3 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta 8:00 pm Snack 4 oz Cheese, low or non fat 2 cups Blueberries 9 Almonds, whole

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: Toasted egg sandwich with fruit. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

A bowl of soup and a glass of milk with yogurt for desert: it doesn't get much easier to prepare than that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B Item Portions

Beef Stew Brown beef quickly and place in a pot with the vegetables and pasta. Stew everything together for this highly nutritious dinner. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Blueberries & Almonds 28g P A quick snack to fend off those cravings. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 77

Schedule: 9:00 am Breakfast 11:00 am Snack

9:00 am Breakfast 56 grams Protein powder 1 cup Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 2/3 cups Oatmeal

REST

1:00 pm Mid Meal 4:00 pm Snack 7:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

11:00 am Snack 4 oz Cheese, low or non fat 2 cups Grapes 18 Peanuts

28g P 36g C 9g F Calories: 337

1:00 pm Mid Meal 8 oz Chicken breast, skinless 3 slice Whole grain bread 1/3 tsp Olive, Flax, Hemp or Salmon Oils 4 tsp Mayonnaise 2/3 cup Applesauce

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

4:00 pm Snack 2 cups Milk, low fat (1%) 28 grams Protein powder 1 cup Oatmeal 1 cup Strawberries

42g P 54g C 0g F Calories: 384

7:00 pm Dinner 12 oz Ground beef (< 10% fat) 1/3 cup Chickpeas 1/3 cup Kidney beans 2/3 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta 9:00 pm Snack 14 grams Protein powder 2 cups Milk, low fat (1%) 1/2 cup Peaches, canned 1/2 tbsp Barley 1 tsp Olive, Flax, Hemp or Salmon Oils

Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

9:00 pm Snack

Preparation Suggestions: A refreshing breakfast. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Cheese and Grape Snack Enjoy items separately!

Item Portions

Chicken Breast Sandwich - Triple Decker Baby! Mix your favourite seasonings with oil and brush on chicken breast. Cook chicken throughly. Slice and top with mayonnaise. You may also wish to add lettuce for crunch. Bang back applesauce for desert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B Item Portions

Protein Shake with Fruit Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Item Portions

Beef Stew Brown beef quickly and place in a pot with the vegetables and pasta. Stew everything together for this highly nutritious dinner. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 78

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 14 grams Protein powder 2 cups Milk, low fat (1%) 3 cups Bran cereal, all varieties 5 tbsp Almonds, slivered 4 oz Cheddar cheese, light/low fat 9:00 am Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/2 tbsp Barley

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

Item Portions

1:00 pm Mid Meal 2 cups Won ton soup 4 oz Tuna, canned in water 2 whole Pita 1 tsp Mayonnaise

56g P 72g C 15g F Calories: 647

5:00 pm Dinner 8 oz Chicken breast, skinless 2 cups Mushrooms 1 cup Onions 3 cups Tomatoes 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Rice 8:00 pm Snack 4 oz Cheese, low or non fat 2 Apples 18 Peanuts

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's

Item Portions

A bowl of soup with a tuna sandwich on the side. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Chicken with sautéed vegetables: an easy meal to prepare. Try seasoning the vegetables with salt and pepper to taste, plus some basil and oregano. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Apples & Peanuts 28g P A quick snack to keep you going through the day! 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

Day: 79

MASS Builder Program - HealthyMass3000 Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 56 grams Protein powder 1 cup Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 2/3 cups Oatmeal 9:00 am Snack 1 cup Cottage cheese, light/low fat 1 1/3 cups Fruit cocktail 18 Peanuts

11:00 am Mid Meal 8 oz Chicken breast, skinless 3 slice Whole grain bread 1/3 tsp Olive, Flax, Hemp or Salmon Oils 4 tsp Mayonnaise 2/3 cup Applesauce

2:00 pm Snack 21 grams Protein powder 1 1/2 cups Yogurt, plain, low fat 1 cup Peaches, canned 1/3 cup Oatmeal

5:00 pm Dinner 10 2/3 oz Whitefish 3 cups Carrots 2 cups Celery 2 Lemons 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta

8:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/3 cup Oatmeal

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

42g P 54g C 0g F Calories: 384 Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

8:00 pm Snack

Preparation Suggestions: A refreshing breakfast. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Another great, on-the-go snack!

Item Portions

Chicken Breast Sandwich - Triple Decker Baby! Mix your favourite seasonings with oil and brush on chicken breast. Cook chicken throughly. Slice and top with mayonnaise. You may also wish to add lettuce for crunch. Bang back applesauce for desert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B Item Portions

Protein Smoothie Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Item Portions

Sweet and Sour Whitefish Saute chopped vegetables until tender. Add tomato sauce, lemon juice, and a little bit of brown sugar. Place fish on a pan and pour mixture on top, cover with foil and bake at 350 for 20 minutes. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 80

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 2 cups Cottage cheese, light/low fat 3 cups Bran cereal, all varieties 2 cups Strawberries 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 9:00 am Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/2 tbsp Barley

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384 Item Portions

1:00 pm Mid Meal 2 cups Won ton soup 4 oz Tuna, canned in water 2 whole Pita 1 tsp Mayonnaise

56g P 72g C 15g F Calories: 647

5:00 pm Dinner 6 oz Chicken breast, skinless 2 oz Cheese, low or non fat 2 Peppers (bell or cubanelle) 2 whole Pita 1 cup Salsa 1/2 cup Onions 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 4 oz Cheese, low or non fat 2 Apples 18 Peanuts

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: A healthy breakfast with fibre and fruit. This meal is perfectly balanced! Just mix all the ingredients together and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

A bowl of soup with a tuna sandwich on the side. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Chicken Wrap Cut chicken into strips. In a medium pan heat oil. Add chicken to oil with desired seasonings and pan fry until cooked. You can fry the vegetables or have them raw. Mix all ingredients into pita and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Apples & Peanuts 28g P A quick snack to keep you going through the day! 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 81

Schedule: 7:00 am Breakfast 9:00 am Snack

7:00 am Breakfast 2 cups Cottage cheese, light/low fat 3 cups Bran cereal, all varieties 2 cups Strawberries 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 9:00 am Snack 1 cup Cottage cheese, light/low fat 1 1/3 cups Fruit cocktail 18 Peanuts

11:00 am Mid Meal 8 oz Beef, lean cuts 1 cup Celery 1/2 cup Onions 1/4 cup Tomato, puree 1 1/2 cups Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

REST

11:00 am Mid Meal 2:00 pm Snack 5:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

2:00 pm Snack 42 grams Protein powder 2 cups Blueberries 2/3 cup Oatmeal

42g P 54g C 0g F Calories: 384

5:00 pm Dinner 8 oz Beef, lean cuts 2 cups Potato 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 2 Peppers (bell or cubanelle) 1/4 cup Baked beans

8:00 pm Snack 14 grams Protein powder 2 cups Milk, low fat (1%) 1/2 cup Peaches, canned 1/2 tbsp Barley 1 tsp Olive, Flax, Hemp or Salmon Oils

Item Portions

56g P 72g C 15g F Calories: 647

www.empowerednutrition.com

8:00 pm Snack

Preparation Suggestions: A healthy breakfast with fibre and fruit. This meal is perfectly balanced! Just mix all the ingredients together and enjoy. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Another great, on-the-go snack!

Item Portions

Beef and vegetable pasta. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Blueberry Surprise Blend powder, tofu, blueberries and olive oil together. Throw into the fridge overnight for a nice, cool meal! SURPIRSE no tofu, wow thank goodness I hate tofu. Item Portions

Steak and Potatoes Cube the potatoes and toss in olive oil, salt, pepper, a dash of chili powder and some cayenne pepper if you like 'em spicy, then roast them at 350 degrees for about half an hour or until done. Grill the steak, seasoning with your favourite steak spice (Montreal steak spice is a great choice!) ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 28g P 36g C 9g F Calories: 337

** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 82

Schedule: 6:00 am Breakfast 9:00 am Snack

11:00 am Snack 1:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 9:30 am

6:00 am Breakfast 56 grams Protein powder 1 cup Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1 2/3 cups Oatmeal 9:00 am Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1 cup Strawberries 1/2 tbsp Barley

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384

1:00 pm Mid Meal 8 oz Tuna, canned in water 1 cup Celery 1 cup Cucumber 1 Pepper (bell or cubanelle) 1 cup Tomatoes 1 cup Grapes 2 whole Pita 2/3 tsp Olive, Flax, Hemp or Salmon Oils 18 Peanuts 5:00 pm Dinner 8 oz Chicken breast, skinless 2 1/4 cups Beans, green or yellow 1/4 cup Beans, black 1/2 cup Chickpeas 1/2 cup Cucumber 1 Pepper (bell or cubanelle) 3/4 cup Pasta 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 8:00 pm Snack 4 oz Cheese, low or non fat 1 1/3 cups Applesauce 18 Peanuts

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Preparation Suggestions: A refreshing breakfast. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's

Item Portions

Tuna and Vegetable Salad Roughly chop the vegetables and mix with olive oil, a dash of balsamic vinegar and salt, pepper and thyme. Put the tuna on top (dashing with a little lemon juice if you want) and start eating! Enjoy the fruit for dessert. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

Grilled Chicken with Seasoned Beans Let beans and vegetables marinate in olive oil, balsamic vinegar and seasoning for at least a couple hours. Grill the chicken, rubbing first with a seasoning mixture of salt, lemon pepper, and rosemary (optional). Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Applesauce & Peanuts 28g P Enjoy this quick snack. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 83

Schedule: 8:00 am Breakfast 10:00 am Snack

11:00 am Snack 2:00 pm Mid Meal 5:00 pm Dinner

www.empowerednutrition.com

8:00 pm Snack

Workout: Weight Resistance at 10:00 am

8:00 am Breakfast 4 oz Cheese, low or non fat 1 2/3 cups Mandarin orange, canned 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 4 Eggs, whole 1 cup Fruit juice 10:00 am Snack 28 grams Protein powder 2 cups Strawberries 1 tsp Olive, Flax, Hemp or Salmon Oils 2/3 cup Oatmeal

56g P 72g C 15g F Calories: 647 Item Portions

28g P 36g C 9g F Calories: 337 Item Portions

11:00 am Snack 42 grams Protein powder 2 cups Fruit juice

42g P 54g C 0g F Calories: 384 Item Portions

2:00 pm Mid Meal 1 cup Milk, low fat (1%) 3 oz Cheese, low or non fat 6 oz Turkey breast, deli style 1/2 cup Grapes 3 slice Whole grain bread 18 Peanuts 2 tsp Mayonnaise 5:00 pm Dinner 8 oz Beef, lean cuts 2 cups Potato 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 2 Peppers (bell or cubanelle) 1/4 cup Baked beans

8:00 pm Snack 4 oz Cheese, low or non fat 2 cups Blueberries 9 Almonds, whole

Item Portions

Preparation Suggestions: Simple, balanced, and fast, this breakfast is perfect for those with busy lifestyles. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy! Item Portions

POST - Protein Shake Put all ingredients in blender over ice and blend. We recommend using a high glycemic juice like grape juice for max recuperation. Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram Vit C, Creatine & BCAA's Item Portions

56g P 72g C 15g F Calories: 647

Triple Decker Deli Meat Sandwich Use ingredients to make a sandwich. Add onion and a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Item Portions

56g P 72g C 15g F Calories: 647

Steak and Potatoes Cube the potatoes and toss in olive oil, salt, pepper, a dash of chili powder and some cayenne pepper if you like 'em spicy, then roast them at 350 degrees for about half an hour or until done. Grill the steak, seasoning with your favourite steak spice (Montreal steak spice is a great choice!) ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral

Item Portions

Item Portions

Cheese, Blueberries & Almonds 28g P A quick snack to fend off those cravings. 36g C 9g F Calories: 337 Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

www.VinceDelMonteFitenss.com

MASS Builder Program - HealthyMass3000

Day: 84

Schedule: 9:00 am Breakfast 11:00 am Snack

9:00 am Breakfast 14 grams Protein powder 2 cups Milk, low fat (1%) 3 cups Bran cereal, all varieties 5 tbsp Almonds, slivered 4 oz Cheddar cheese, light/low fat

REST

1:00 pm Mid Meal 4:00 pm Snack 7:00 pm Dinner

Item Portions

56g P 72g C 15g F Calories: 647 Item Portions

11:00 am Snack 4 oz Cheese, low or non fat 2 cups Grapes 18 Peanuts

28g P 36g C 9g F Calories: 337

1:00 pm Mid Meal 6 oz Chicken breast, deli style 4 oz Cheese, low or non fat 2 cups Cucumber 1 Tomato 2 Apples 1 1/2 whole Pita 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 4:00 pm Snack 21 grams Protein powder 1 1/2 cups Yogurt, plain, low fat 1 cup Peaches, canned 1/3 cup Oatmeal

7:00 pm Dinner 10 2/3 oz Whitefish 3 cups Carrots 2 cups Celery 2 Lemons 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 1/2 cup Pasta

9:00 pm Snack 2 cups Milk, low fat (1%) 14 grams Protein powder 1 tsp Olive, Flax, Hemp or Salmon Oils 1/3 cup Oatmeal 1 cup Strawberries

Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

42g P 54g C 0g F Calories: 384 Item Portions

56g P 72g C 15g F Calories: 647

Item Portions

28g P 36g C 9g F Calories: 337

www.empowerednutrition.com

9:00 pm Snack

Preparation Suggestions: A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch! ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E, Item Portions

Cheese and Grape Snack Enjoy items separately!

Item Portions

Tomato Cucumber Salad Mix ingredients with 1 clove of minced garlic and 1/3 tbsp of chopped fresh basil leaves. Add balsamic vinegar, salt & pepper to taste. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B

Item Portions

Protein Smoothie Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Item Portions

Sweet and Sour Whitefish Saute chopped vegetables until tender. Add tomato sauce, lemon juice, and a little bit of brown sugar. Place fish on a pan and pour mixture on top, cover with foil and bake at 350 for 20 minutes. ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** Digestive Enzymes, Omega 3 caps, Vitamin B, Multi Vit/Mineral Item Portions

Protein Shake Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy!

Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999 ** Remember to drink between 3-4 litres of water per day. **

Notes:

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Grocery List Total items required to meet meal requirements from day 1 to day 7 Protein

Carbohydrates

Fats

Other

553 grams Protein powder 16 oz Tuna, canned in water 38 oz Chicken breast, skinless 18 oz Cheese, low or non fat 8 oz Cheddar cheese, light/low fat 12 Eggs, whole 24 oz Beef, lean cuts 21 1/3 oz Whitefish 3 cups Cottage cheese, light/low fat

3 2/3 cups Mandarin orange, canned 6 cups Oatmeal 3 1/2 tbsp Barley 10 cups Strawberries 9 cups Fruit juice 8 cups Celery 2 1/2 cups Cucumber 7 Peppers (bell or cubanelle) 5 cups Tomatoes 4 cups Grapes 6 whole Pita 2 1/4 cups Beans, green or yellow 1/4 cup Beans, black 1/2 cup Chickpeas 4 3/4 cups Pasta 2 Apples 9 cups Bran cereal, all varieties 5 slice Whole grain bread 3 cups Applesauce 4 cups Peaches, canned 1 cup Salsa 2 1/2 cups Onions 2 cups Mushrooms 2 cups Rice 1/2 cup Tomato, puree 4 cups Blueberries 2 cups Fruit cocktail 6 cups Carrots 4 Lemons 2 cups Potato 1/4 cup Baked beans

32 2/3 tsp Olive, Flax, Hemp or Salmon Oils 108 Peanuts 13 tbsp Almonds, slivered 4 tsp Mayonnaise 18 Almonds, whole

16 cups Milk, low fat (1%) 9 1/2 cups Yogurt, plain, low fat 5 1/3 cups Beef and vegetable soup

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Grocery List Total items required to meet meal requirements from day 8 to day 14 Protein

Carbohydrates

Fats

Other

38 Eggs, whole 357 grams Protein powder 40 oz Cheese, low or non fat 12 oz Turkey breast, deli style 24 oz Ground beef (< 10% fat) 12 Egg whites 12 oz Chicken breast, deli style 38 oz Chicken breast, skinless 8 oz Tuna, canned in water 3 cups Cottage cheese, light/low fat 8 oz Beef, lean cuts

8 cups Peaches, canned 11 slice Whole grain bread 10 cups Strawberries 7 1/3 cups Oatmeal 9 cups Fruit juice 3 cups Grapes 1 1/6 cups Chickpeas 2/3 cup Kidney beans 5 5/6 cups Onions 15 cups Tomatoes 1 3/4 cups Pasta 4 cups Blueberries 4 1/2 cups Cucumber 2 Tomatoes 6 Apples 9 whole Pita 3 cups Applesauce 2 cups Fruit cocktail 2 cups Rice 6 cups Mushrooms 4 cups Jalapeno peppers 2 cups Salsa 2 1/4 cups Beans, green or yellow 1/4 cup Beans, black 5 Peppers (bell or cubanelle) 3 cups Bran cereal, all varieties 2 cups Potato 1/4 cup Baked beans 1/2 tbsp Barley 1 2/3 cups Mandarin orange, canned

34 tsp Olive, Flax, Hemp or Salmon Oils 108 Peanuts 10 tsp Mayonnaise 18 Almonds, whole 3 tbsp Almonds, slivered

14 cups Milk, low fat (1%) 5 1/2 cups Yogurt, plain, low fat 4 cups Won ton soup

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Grocery List Total items required to meet meal requirements from day 15 to day 21 Protein

Carbohydrates

Fats

Other

427 grams Protein powder 4 oz Cheddar cheese, light/low fat 20 oz Tuna, canned in water 32 oz Chicken breast, skinless 16 oz Cheese, low or non fat 4 cups Cottage cheese, light/low fat 32 oz Whitefish 12 Egg whites 22 Eggs, whole 24 oz Beef, lean cuts

6 cups Bran cereal, all varieties 8 1/3 cups Oatmeal 9 cups Fruit juice 6 whole Pita 2 1/4 cups Beans, green or yellow 1/4 cup Beans, black 1/2 cup Chickpeas 2 1/2 cups Cucumber 5 Peppers (bell or cubanelle) 5 1/4 cups Pasta 4 cups Applesauce 9 cups Strawberries 4 cups Grapes 5 slice Whole grain bread 10 cups Peaches, canned 9 cups Carrots 10 cups Celery 6 Lemons 2 cups Tomatoes 4 cups Fruit cocktail 2 cups Rice 2 cups Blueberries 1 cup Onions 1/2 cup Tomato, puree 2 2/3 cups Mandarin orange, canned 2 cups Potato 1/4 cup Baked beans

5 tbsp Almonds, slivered 34 tsp Olive, Flax, Hemp or Salmon Oils 5 tsp Mayonnaise 108 Peanuts 27 Almonds, whole

10 cups Milk, low fat (1%) 11 1/2 cups Yogurt, plain, low fat 2 cups Won ton soup 2 2/3 cups Beef and vegetable soup

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Grocery List Total items required to meet meal requirements from day 22 to day 28 Protein

Carbohydrates

Fats

Other

420 grams Protein powder 8 oz Cheddar cheese, light/low fat 24 oz Tuna, canned in water 40 oz Chicken breast, skinless 30 Eggs, whole 24 oz Cheese, low or non fat 21 1/3 oz Whitefish 12 Egg whites 2 cups Cottage cheese, light/low fat 6 oz Chicken breast, deli style 16 oz Beef, lean cuts

6 cups Bran cereal, all varieties 6 1/3 cups Oatmeal 9 cups Fruit juice 9 1/2 whole Pita 3 cups Applesauce 3 1/3 cups Fruit cocktail 1 cup Rice 4 cups Mushrooms 3 1/2 cups Onions 4 cups Jalapeno peppers 1 cup Salsa 8 cups Tomatoes 4 cups Grapes 3 slice Whole grain bread 10 cups Strawberries 6 3/4 cups Beans, green or yellow 3/4 cup Beans, black 1 1/2 cups Chickpeas 5 1/2 cups Cucumber 7 Peppers (bell or cubanelle) 4 3/4 cups Pasta 1 2/3 cups Mandarin orange, canned 2 1/2 tbsp Barley 7 cups Celery 6 cups Carrots 4 Lemons 6 Apples 5 cups Peaches, canned 1 Tomato 2 cups Potato 1/4 cup Baked beans 1/4 cup Tomato, puree 2 cups Blueberries

10 tbsp Almonds, slivered 32 tsp Olive, Flax, Hemp or Salmon Oils 6 tsp Mayonnaise 9 Almonds, whole 144 Peanuts

16 cups Milk, low fat (1%) 3 cups Yogurt, plain, low fat 4 cups Won ton soup

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Grocery List Total items required to meet meal requirements from day 29 to day 35 Protein

Carbohydrates

Fats

Other

497 grams Protein powder 16 oz Tuna, canned in water 38 oz Chicken breast, skinless 22 oz Cheese, low or non fat 12 Eggs, whole 7 cups Cottage cheese, light/low fat 6 oz Chicken breast, deli style 10 2/3 oz Whitefish 8 oz Beef, lean cuts 24 oz Ground beef (< 10% fat)

3 2/3 cups Mandarin orange, canned 7 1/3 cups Oatmeal 14 cups Strawberries 9 cups Fruit juice 4 cups Celery 3 cups Cucumber 3 Peppers (bell or cubanelle) 13 cups Tomatoes 1 cup Grapes 9 1/2 whole Pita 1 1/2 cups Salsa 4 5/6 cups Onions 5 1/3 cups Applesauce 2 2/3 cups Fruit cocktail 1 Tomato 4 Apples 3 cups Carrots 2 Lemons 3 cups Pasta 9 cups Bran cereal, all varieties 3 cups Rice 1/4 cup Tomato, puree 1 1/2 cups Peaches, canned 4 cups Mushrooms 2 tbsp Barley 2/3 cup Chickpeas 2/3 cup Kidney beans 2 cups Jalapeno peppers 3 slice Whole grain bread 2 cups Blueberries

35 tsp Olive, Flax, Hemp or Salmon Oils 90 Peanuts 6 tsp Mayonnaise 9 Almonds, whole 6 tbsp Almonds, slivered

12 cups Milk, low fat (1%) 9 1/2 cups Yogurt, plain, low fat 4 cups Won ton soup 2 2/3 cups Beef and vegetable soup

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Grocery List Total items required to meet meal requirements from day 36 to day 42 Protein

Carbohydrates

Fats

Other

6 Egg whites 21 Eggs, whole 483 grams Protein powder 40 oz Chicken breast, skinless 31 oz Cheese, low or non fat 32 oz Beef, lean cuts 6 oz Turkey breast, deli style 3 cups Cottage cheese, light/low fat 8 oz Tuna, canned in water 4 oz Cheddar cheese, light/low fat

4 cups Peaches, canned 5 2/3 cups Oatmeal 3 tbsp Barley 11 cups Strawberries 10 cups Fruit juice 12 Peppers (bell or cubanelle) 10 whole Pita 4 1/2 cups Salsa 5 cups Onions 2 Apples 4 1/3 cups Mandarin orange, canned 4 cups Celery 3/4 cup Tomato, puree 5 1/4 cups Pasta 8 cups Blueberries 1 1/2 cups Grapes 3 slice Whole grain bread 2 cups Fruit cocktail 2 cups Mushrooms 2 cups Jalapeno peppers 4 cups Tomatoes 1 cup Applesauce 1 cup Rice 6 cups Bran cereal, all varieties 1 1/2 cups Cucumber 2 cups Potato 1/4 cup Baked beans 2 1/4 cups Beans, green or yellow 1/4 cup Beans, black 1/2 cup Chickpeas

35 tsp Olive, Flax, Hemp or Salmon Oils 72 Peanuts 11 tbsp Almonds, slivered 2 tsp Mayonnaise 27 Almonds, whole

15 cups Milk, low fat (1%) 9 1/2 cups Yogurt, plain, low fat 5 1/3 cups Beef and vegetable soup

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Grocery List Total items required to meet meal requirements from day 43 to day 49 Protein

Carbohydrates

Fats

Other

5 cups Cottage cheese, light/low fat 455 grams Protein powder 4 oz Tuna, canned in water 12 oz Ground beef (< 10% fat) 26 oz Cheese, low or non fat 24 oz Beef, lean cuts 32 oz Chicken breast, skinless 4 oz Cheddar cheese, light/low fat 10 2/3 oz Whitefish 6 oz Chicken breast, deli style 21 Eggs, whole 12 oz Turkey breast, deli style 6 Egg whites

9 cups Bran cereal, all varieties 12 cups Strawberries 6 2/3 cups Oatmeal 8 cups Fruit juice 3 1/2 whole Pita 1/3 cup Chickpeas 1/3 cup Kidney beans 6 1/6 cups Onions 15 cups Tomatoes 2 1/2 cups Pasta 4 1/3 cups Applesauce 1 cup Mandarin orange, canned 2 cups Fruit cocktail 3 cups Celery 1/4 cup Tomato, puree 3 cups Rice 2 tbsp Barley 3 cups Carrots 2 Lemons 3 cups Grapes 2 cups Cucumber 1 Tomato 4 Apples 4 cups Peaches, canned 8 cups Mushrooms 4 cups Jalapeno peppers 1 cup Salsa 9 slice Whole grain bread 4 cups Potato 4 Peppers (bell or cubanelle) 1/2 cup Baked beans 2 cups Blueberries

32 2/3 tsp Olive, Flax, Hemp or Salmon Oils 9 tsp Mayonnaise 126 Peanuts 8 tbsp Almonds, slivered 9 Almonds, whole

2 cups Won ton soup 16 cups Milk, low fat (1%) 7 1/2 cups Yogurt, plain, low fat 2 2/3 cups Beef and vegetable soup

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Grocery List Total items required to meet meal requirements from day 50 to day 56 Protein

Carbohydrates

Fats

Other

30 oz Cheese, low or non fat 36 Eggs, whole 476 grams Protein powder 12 oz Turkey breast, deli style 10 2/3 oz Whitefish 2 cups Cottage cheese, light/low fat 6 oz Chicken breast, deli style 48 oz Chicken breast, skinless 12 oz Ground beef (< 10% fat) 8 oz Beef, lean cuts

2 2/3 cups Mandarin orange, canned 9 cups Fruit juice 13 cups Strawberries 5 2/3 cups Oatmeal 3 cups Grapes 18 slice Whole grain bread 3 cups Carrots 2 cups Celery 2 Lemons 1 3/4 cups Pasta 5 2/3 cups Applesauce 3 cups Bran cereal, all varieties 2 1/2 cups Cucumber 1 Tomato 2 Apples 1 1/2 whole Pita 8 cups Blueberries 2 cups Fruit cocktail 3 cups Rice 6 cups Peaches, canned 2 1/2 tbsp Barley 2 1/4 cups Beans, green or yellow 1/4 cup Beans, black 5/6 cup Chickpeas 3 Peppers (bell or cubanelle) 2 cups Mushrooms 2 1/6 cups Onions 2 cups Jalapeno peppers 1/2 cup Salsa 6 cups Tomatoes 1/3 cup Kidney beans 2 cups Potato 1/4 cup Baked beans

33 1/3 tsp Olive, Flax, Hemp or Salmon Oils 72 Peanuts 12 tsp Mayonnaise 6 tbsp Almonds, slivered 27 Almonds, whole

16 cups Milk, low fat (1%) 8 cups Yogurt, plain, low fat 5 1/3 cups Beef and vegetable soup

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Grocery List Total items required to meet meal requirements from day 57 to day 63 Protein

Carbohydrates

Fats

Other

40 Eggs, whole 406 grams Protein powder 44 oz Chicken breast, skinless 42 oz Cheese, low or non fat 4 oz Cheddar cheese, light/low fat 12 oz Chicken breast, deli style 12 oz Turkey breast, deli style 8 oz Beef, lean cuts 8 oz Tuna, canned in water 1 cup Cottage cheese, light/low fat 12 oz Ground beef (< 10% fat)

7 cups Peaches, canned 15 slice Whole grain bread 4 1/3 cups Oatmeal 10 cups Fruit juice 6 cups Mushrooms 5 1/6 cups Onions 13 cups Tomatoes 2 cups Rice 2 cups Applesauce 3 cups Bran cereal, all varieties 4 cups Grapes 5 1/2 cups Cucumber 2 Tomatoes 4 Apples 9 whole Pita 6 cups Blueberries 8 Peppers (bell or cubanelle) 2 1/2 cups Salsa 2 1/2 tbsp Barley 8 cups Strawberries 2 cups Potato 1/4 cup Baked beans 2 1/4 cups Beans, green or yellow 1/4 cup Beans, black 5/6 cup Chickpeas 1 1/4 cups Pasta 3 1/3 cups Mandarin orange, canned 2 cups Jalapeno peppers 1 cup Celery 1 1/3 cups Fruit cocktail 1/3 cup Kidney beans

33 1/3 tsp Olive, Flax, Hemp or Salmon Oils 108 Peanuts 8 tbsp Almonds, slivered 8 tsp Mayonnaise 27 Almonds, whole

6 cups Yogurt, plain, low fat 18 cups Milk, low fat (1%) 2 2/3 cups Beef and vegetable soup

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Grocery List Total items required to meet meal requirements from day 64 to day 70 Protein

Carbohydrates

Fats

Other

371 grams Protein powder 4 oz Cheddar cheese, light/low fat 38 oz Chicken breast, skinless 34 oz Cheese, low or non fat 12 Egg whites 38 Eggs, whole 6 oz Chicken breast, deli style 16 oz Beef, lean cuts 20 oz Tuna, canned in water 24 oz Ground beef (< 10% fat)

3 cups Bran cereal, all varieties 7 1/3 cups Oatmeal 9 cups Fruit juice 7 Peppers (bell or cubanelle) 9 1/2 whole Pita 1 1/2 cups Salsa 5 5/6 cups Onions 2 cups Applesauce 11 cups Peaches, canned 4 1/2 cups Cucumber 1 Tomato 8 Apples 2 cups Potato 1/4 cup Baked beans 1 tbsp Barley 3 cups Celery 17 cups Tomatoes 6 cups Grapes 6 cups Mushrooms 2 cups Rice 2 cups Jalapeno peppers 7 slice Whole grain bread 5 cups Strawberries 1 1/6 cups Chickpeas 2/3 cup Kidney beans 3 1/4 cups Pasta 2 1/4 cups Beans, green or yellow 1/4 cup Beans, black 1 2/3 cups Mandarin orange, canned 1/4 cup Tomato, puree

8 tbsp Almonds, slivered 34 tsp Olive, Flax, Hemp or Salmon Oils 144 Peanuts 5 tsp Mayonnaise

14 cups Milk, low fat (1%) 7 1/2 cups Yogurt, plain, low fat 2 2/3 cups Beef and vegetable soup 2 cups Won ton soup

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Grocery List Total items required to meet meal requirements from day 71 to day 77 Protein

Carbohydrates

Fats

Other

26 Eggs, whole 511 grams Protein powder 4 oz Tuna, canned in water 38 oz Chicken breast, skinless 32 oz Cheese, low or non fat 12 Egg whites 12 oz Chicken breast, deli style 36 oz Ground beef (< 10% fat) 12 oz Turkey breast, deli style 4 oz Cheddar cheese, light/low fat

6 cups Mushrooms 6 cups Onions 2 cups Jalapeno peppers 1 1/2 cups Salsa 18 cups Tomatoes 7 cups Strawberries 9 cups Oatmeal 8 cups Fruit juice 7 whole Pita 2 1/4 cups Beans, green or yellow 1/4 cup Beans, black 1 1/2 cups Chickpeas 4 1/2 cups Cucumber 3 Peppers (bell or cubanelle) 2 1/4 cups Pasta 6 cups Blueberries 9 cups Peaches, canned 5 cups Grapes 2 Tomatoes 4 Apples 1 cup Kidney beans 2 1/2 tbsp Barley 11 slice Whole grain bread 2 cups Mandarin orange, canned 2 cups Rice 3 cups Bran cereal, all varieties 2/3 cup Applesauce

32 2/3 tsp Olive, Flax, Hemp or Salmon Oils 9 tsp Mayonnaise 36 Almonds, whole 72 Peanuts 8 tbsp Almonds, slivered

2 cups Won ton soup 9 1/2 cups Yogurt, plain, low fat 16 cups Milk, low fat (1%) 2 2/3 cups Beef and vegetable soup

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

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Grocery List Total items required to meet meal requirements from day 78 to day 84 Protein

Carbohydrates

Fats

Other

504 grams Protein powder 8 oz Cheddar cheese, light/low fat 16 oz Tuna, canned in water 30 oz Chicken breast, skinless 33 oz Cheese, low or non fat 6 cups Cottage cheese, light/low fat 21 1/3 oz Whitefish 24 oz Beef, lean cuts 4 Eggs, whole 6 oz Turkey breast, deli style 6 oz Chicken breast, deli style

12 cups Bran cereal, all varieties 11 cups Strawberries 2 tbsp Barley 9 cups Fruit juice 9 1/2 whole Pita 2 cups Mushrooms 2 cups Onions 4 cups Tomatoes 1 cup Rice 6 Apples 3 2/3 cups Mandarin orange, canned 6 cups Oatmeal 2 2/3 cups Fruit cocktail 6 slice Whole grain bread 2 cups Applesauce 2 1/2 cups Peaches, canned 6 cups Carrots 6 cups Celery 4 Lemons 3 1/4 cups Pasta 8 Peppers (bell or cubanelle) 1 cup Salsa 1/4 cup Tomato, puree 4 cups Blueberries 4 cups Potato 1/2 cup Baked beans 3 1/2 cups Cucumber 3 1/2 cups Grapes 2 1/4 cups Beans, green or yellow 1/4 cup Beans, black 1/2 cup Chickpeas 1 Tomato

10 tbsp Almonds, slivered 31 1/3 tsp Olive, Flax, Hemp or Salmon Oils 8 tsp Mayonnaise 144 Peanuts 9 Almonds, whole

17 cups Milk, low fat (1%) 4 cups Won ton soup 3 cups Yogurt, plain, low fat

Personalized Nutrition Programs powered by Empowered Nutrition Systems – www.empowerednutritionsystems.com

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