10 week

training
Program
(Mass
building
)
1st
Meal

Week
1
(Monday
meal)

Week
2
Tuesday
meal

Week
3
Wednesd
ay meal

Week
4
Thrsday
meal

Week
5
Friday
meal

Week
6
Saturday meals

Week
7
Sunday meals

Week
8
Monday meals

Week
9
Tuesday
meals

Week
10
Wednesday
Meals

of a cup
of oatmeal
With cup
of blue
berrys

7
hardboile
d egg
whites

3Protein
pancakes

of a cup
of oatmeal
With cup
of blue
berrys

7
hardboile
d egg
whites

3Protein
pancakes

of a cup of
oatmeal
With cup of
blue berrys

7 hardboiled egg
whites

3Protein
pancakes

of a cup of
oatmeal
With cup of
blue berrys

2nd
Meal

cup +
cup of
Greek
yogurt with
a handful
of almonds

Handful
of
almonds
Protein
bar and a
Banana

cup +
cup of
Greek
yogurt with
a handful
of almonds

Handful
of
almonds
Protein
bar and a
Banana

2 cups of pasta
1 cup of
mushrooms
cup of lean
beef mince

cup +
cup of Greek
yogurt with a
handful of
almonds

Handful of
almonds
Protein bar and a
Banana

2 cups of pasta 1
cup of
mushrooms
cup of lean
beef mince

cup + cup o
Greek yogurt with
a handful of
almonds

3rd
meal

1 banana
cup of
brown rice
with 2 tins
of tuna

Chicken
breast
with
mash
potato

1 banana
cup of
brown rice
with 2 tins
of tuna

Chicken
breast
with
mash
potato

slices
wholegrain
bread
3 slices fat
free cheese
4 slices deli
turkey breast
Mustard and
fat-free mayo

1 banana
cup of
brown rice
with 2 tins of
tuna

Chicken breast
with mash potato

slices wholegrain
bread
3 slices fat free
cheese
4 slices deli
turkey breast
Mustard and fatfree mayo

1 banana
cup of brown
rice with 2 tins of
tuna

4th
Meal

3 egg
whites with
2 whole
eggs with 2
slices of
ham

3 egg
whites 1
scoop of
protein
shake
table
spoon of

2 cups of
pasta 1
cup of
mushroo
ms
cup of
lean beef
mince
slices
wholegrai
n bread
3 slices
fat free
cheese
4 slices
deli
turkey
breast
Mustard
and fatfree mayo
1 cup fat
free
cottage
cheese
4 slices
rye toast
with 2

3 egg
whites with
2 whole
eggs with 2
slices of
ham

3 egg
whites 1
scoop of
protein
shake
table
spoon of

1 cup fat free

cottage
cheese
4 slices rye
toast with 2
Tbsp. grape
jam

3 egg whites
with 2 whole
eggs with 2
slices of ham

3 egg whites 1
scoop of protein
shake table
spoon of honey 1
banana around 5
almonds all
blended

1 cup fat free

cottage cheese
4 slices rye toast
with 2 Tbsp.
grape jam

3 egg whites with

2 whole eggs with
2 slices of ham

5th
Meal

Whole
chicken
breast with
aspargras
beans and
mushrooms
with cup
of brown
rice

honey 1
banana
around 5
almonds
all
blended
Rump
steak
with
aspagras
beans
and
mushroo
ms

Tbsp.
grape
jam

1 piece of
fresh
salmon ,
capsicum
asparagu
s
Beans

Whole
chicken
breast with
aspargras
beans and
mushrooms
with cup
of brown
rice

honey 1
banana
around 5
almonds
all
blended
Rump
steak
with
aspagras
beans
and
mushroo
ms

1 piece of
fresh salmon ,
capsicum
asparagus
Beans

Whole chicken
breast with
aspargras
beans and
mushrooms
with cup of
brown rice

Rump steak with

aspagras beans
and mushrooms

1 piece of fresh
salmon ,
capsicum
asparagus
Beans

1 piece of fresh
salmon ,
capsicum
asparagus
Beans