Training and Nutrition Meal Plans

brought to you by Prolab

Below are 3 examples of Lean Mass Complex daily meal plans for a specified body weight. The calories, protein, carbohydrates and fat in these meal plans were calculated according to the 40/40/20 Prolabs Complex Nutrition plan. The carbohydrate content of this plan includes a good source of fiber.

NOTE: The healthiest way to prepare the foods listed in these meal plans is to bake, broil, grill, microwave and/or steam.
 

Athlete Weighing 125 lbs.
Athlete Weighing 175 lbs.
Athlete Weighing 225 lbs.

Athlete Weighing 125 lbs.

For average athletes who weigh 125 lbs., we recommend you consume 1875 calories per day (approx. 15 calories per pound of body weight).

750 calories of carbs 750 calories or protein 375 calories of fat

Meal One

8 egg whites
1/2-cup oatmeal
1 cup of 1% milk
3/4 teaspoon of olive oil

 

Meal Two

1 Lean Mass Complex Shake

 

TRAINING SESSION  

 

Meal Three

1 skinless chicken breast
1/2 baked potato (with skin)
1/2 cup of broccoli
1/2 teaspoon of sunflower oil
 

Meal Four

1 Lean Mass Complex

Meal Five

5 oz water packed tuna
3/4 cup of brown rice
1/4 cup of mixed vegetables
1/2 teaspoon of flax seed oil

 

Athlete Weighing 175 lbs.

For average athletes who weigh 175 lbs., we recommend you consume 2625 calories per day (approx. 15 calories per pound of body weight).

1050 calories of carbs 1050 calories or protein 525 calories of fat

Meal One

8 egg whites
1/2 cup of oatmeal
1 cup of 1% milk
3 /4 teaspoon of olive oil

 

Meal Two

1 Lean Mass Complex Shake

 

TRAINING SESSION

 

Meal Three

1 skinless chicken breast
1/2 baked potato (with skin)
1/2 cup of broccoli
1/2 teaspoon of sunflower oil

 

Meal Four

1 Lean Mass Complex Shake

 

Meal Five

5 oz. of water packed tuna
3/4 cup of brown rice
1/4 cup of mixed vegetables
1/2 teaspoon of flax seed oil

 

Meal Six

1 Lean Mass Complex Shake

Athlete Weighing 225 lbs.

For average athletes who weigh 225 lbs., we recommend you consume 3375 calories per day (approx. 15 calories per pound of body weight).

1350 calories of carbs 1350 calories of protein 675 calories of fat

Meal One

12 egg whites
1 cup of oatmeal
1/2 cup of low-fat 1% cottage cheese
1 slice of rye bread
2 teaspoons of olive oil

Meal Two

1 Lean Mass Complex Shake

 

TRAINING SESSION

 

Meal Three

10 oz. of water packed tuna
1 and 1/4 cups of brown rice
1/2 cup of mixed vegetables
2 teaspoons of flax seed oil

 

Meal Four

1 Lean Mass Complex Shake

 

Meal Five

1 skinless chicken breast
1 cup of low-fat 1% cottage cheese
1 cup of baked beans
1 cup of broccoli
2 teaspoons of sunflower oil

Meal Six

1 Lean Mass Complex Shake