2000 CALORIE MEAL PLAN MEAL 1 1 SCOOP (30G) WHEY ISOLATE 60G OATS (DRY) 8 MEDIUM STRAWBERRIES Calories 111 227 31 TOTAL: 369 MEAL 2 1 CANNED TUNA 70G WHOLE WHEAT PASTA (DRY) 1 TABLESPOON OLIVE OIL Calories 129 244 120 TOTAL: 493 MEAL 3 100G CHICKEN BREAST (COOKED) 2 SLICE WHOLEMEAL BREAD 1 MEDIUM SIZED BANANA Calories 165 220 105 TOTAL: 490 MEAL 4 120G SALMON FILLET (COOKED) 70G BROWN RICE (DRY) 80G ASPARAGUS Calories 247 259 16 TOTAL: 522 MEAL 5 Carbs Fat 28 8 0 36g 0 40 8 48g 0 4 0 4g Protein Carbs Fat 30 10 0 40g 0 52 0 52g 1 1 15 17g Protein Carbs Fat 31 10 1 42g 0 35 27 62g 4 3 0 7g Protein Carbs Fat 27 6 1 34g 0 54 3 57g 15 2 0 17g Protein Carbs Fat 1 & ½ SCOOP WHEY ISOLATE (45G) 166 MEDIUM APPLE 96 TOTAL: 207 43 0 43g 0 18 18g 0 0 0g TOTALS 195g 237g 45g Relentlessgains.com – Copyright © 2018 Calories Protein 2,081 2500 CALORIE MEAL PLAN MEAL 1 Calories Protein Carbs Fat *2 WHOLE EGGS *2 EGG WHITES 3 SLICE WHOLEMEAL BREAD 1 TABLESPOON NATURAL PEANUT BUTTER 206 32 330 105 17 8 15 4 0 0 57 4 15 0 4 9 TOTAL: 673 *MAKE OMELETTE OR SCRAMBLED EGGS 44g 61g 28g MEAL 2 Protein Carbs Fat 27 1 3 31g 0 0 1 1g 1 SCOOP (30G) WHEY ISOLATE 1 MEDIUM SIZED BANANA 1 SLICE RYE BREAD Calories 111 105 84 TOTAL: 300 MEAL 3 Calories 0 27 15 42g Protein Carbs Fat 129 220 31 TOTAL: 380 * SERVING SUGGESTION – TUNA ON TOAST 30 9 0 39g 1 3 0 4g MEAL 4 Protein Carbs Fat 38 7 2 47g 4 3 0 7g *1 CANNED TUNA *2 SLICE WHOLEMEAL BREAD 8 MEDIUM STRAWBERRIES 125G CHICKEN BREAST (COOKED) 92G (1/2 CUP) BROWN RICE (DRY) 90G (1 CUP) BROCCOLI (DRY) Calories 206 340 31 TOTAL: 577 0 34 8 42g 0 72 6 78g MEAL 5 Calories Protein Carbs Fat 140G (5OZ) LEAN SIRLOIN STEAK (COOKED) 150G (5.3OZ) SWEET POTATO (BOILED) 90G (1 CUP) BROCCOLI (DRY) TOTAL: 259 115 31 43 2 2 0 27 6 8 0 0 405 47g 33g 8g MEAL 6 Calories Protein Carbs Fat 21 2 23g 3 2 5g 2 10 12g 231g 261g 60g 30G MICELLAR CASEIN POWDER 14G (1/2OZ) WALNUTS 115 92 TOTAL: 207 TOTALS Relentlessgains.com – Copyright © 2018 2,542 3000 CALORIE MEAL PLAN MEAL 1 *2 WHOLE EGGS *4 EGG WHITES 90G OATS (DRY) Calories 206 64 341 TOTAL: 611 Protein Carbs Fat 17 16 11 44g 15 0 6 21g 0 0 60 60g *OMELETTE OR SCRAMBLED EGGS MEAL 2 Calories Protein Carbs Fat 129 220 105 150 TOTAL: 604 * SUGGESTION – MIX WITH 2 TBLS LIGHT MAYONNAISE, TUNA MAYONNAISE ON TOAST 30 3 1 2 36g 1 3 0 14 18g MEAL 3 Protein Carbs Fat 40 3 2 45g 2 0 0 2g *1 CANNED TUNA 2 SLICE WHOLEMEAL BREAD 1 MEDIUM BANANA ½ (90G) AVOCADO 130G CHICKEN BREAST (COOKED) 250G SWEET POTATO (BOILED) 130G GREEN BEANS (DRY) Calories 215 190 40 TOTAL: 445 MEAL 4 140G WHITE FISH, COD (RAW) 92G (1/2 CUP) BROWN RICE (DRY) 130G GREEN BEANS (DRY) Calories 148 304 40 TOTAL: 492 0 35 27 8 70g 0 44 9 53g Protein Carbs Fat 31 7 2 40g 1 3 0 4g 0 72 9 81g MEAL 5 Calories Protein Carbs Fat 130G CHICKEN BREAST (COOKED) 92G (1/2 CUP) BROWN RICE (RAW) 90G (1 CUP) BROCCOLI (MEASURED RAW) TOTAL: 215 304 31 550 40 7 2 50g 2 3 0 5g MEAL 6 Calories Protein Carbs Fat 28 21 0 49g 0 8 0 8g 0 0 7 8g 264g 350g 58g 1 SCOOP WHEY ISOLATE (30G) 200G GREEK YOGURT ½ TSP FLAXSEED OIL 111 118 60 TOTAL: 289 TOTALS Relentlessgains.com – Copyright © 2018 2,991 0 72 6 78g 3500 CALORIE MEAL PLAN MEAL 1 Calories Protein Carbs Fat 206 64 379 105 TOTAL: 754 *OMELETTE OR SCRAMBLED EGGS 17 16 13 4 50g 0 0 68 4 72g 15 0 6 9 30g MEAL 2 Calories Protein Carbs Fat 150G CHICKEN BREAST (COOKED) 100G BROWN RICE (DRY) 1 MEDIUM BANANA ½ TSP FLAXSEED OIL TOTAL: 250 370 105 60 785 50 8 1 0 59g 0 77 27 0 104g 4 3 0 8 15g MEAL 3 Calories Protein Carbs Fat 200G LEAN GROUND TURKEY (RAW) 90G / 1 CUP WHITE BASMATI RICE (DRY) 1 LARGE ORANGE TOTAL: 242 330 86 50 8 2 0 70 21 9 1 0 658 42g 91g 10g MEAL 4 Calories Protein Carbs Fat 150G CHICKEN BREAST (COOKED) 100G BROWN RICE (DRY) 150G GREEN BEANS TOTAL: 250 370 47 667 50 8 3 61g 0 77 10 87g 4 2 0 6g MEAL 5 Calories Protein Carbs Fat 250G LEAN GROUND BEEF (RAW) 170G / 6OZ SWEET POTATO (RAW) 90G / 1 CUP BROCCOLI (RAW) TOTAL: 440 146 31 607 49 3 2 54g 0 34 6 40g 25 0 0 25g TOTALS 3,471 270g 394g 86g *2 WHOLE EGGS *4 EGG WHITES 100G OATS (DRY) 1 TSP NATURAL PEANUT BUTTER Relentlessgains.com – Copyright © 2018 4000 CALORIE MEAL PLAN MEAL 1 Calories Protein Carbs Fat 206 96 379 129 105 TOTAL: 915 *PORRIDGE AND OMELETTE BREAKFAST 17 24 13 8 1 63g 15 0 6 5 0 26g MEAL 2 2 WHOLE EGGS 6 EGG WHILES 100G OATS (DRY) 250ML SEMI SKINNED MILK 1 MEDIUM BANANA Calories 0 0 67 13 27 107g Protein Carbs Fat 260 440 93 105 TOTAL: 898 * SUGGESTION: 2 TBLS LIGHT MAYONNAISE, TUNA MAYO SANDWICH 60 19 0 4 83g 2 6 0 9 17g MEAL 3 Protein Carbs Fat 58 7 3 68g 7 1 0 8g X 2 CANNED TUNA 4 SLICE WHOLEMEAL BREAD 1 MEDIUM APPLE 1 TSP NATURAL PEANUT BUTTER 190G CHICKEN BREAST (COOKED) 100G BASMATI RICE 120G BROCCOLI Calories 314 333 41 TOTAL: 688 MEAL 4 170G (6OZ) SIRLOIN STEAK 250G WHITE POTATO 120G GREEN BEANS Calories 311 193 37 TOTAL: 541 0 70 24 4 98g 0 74 8 82g Protein Carbs Fat 51 5 2 58g 10 0 0 10g 0 43 8 51g MEAL 5 Calories Protein Carbs Fat 170G (6OZ) SALMON FILLET (COOKED) 200G (7OZ) SWEET POTATO 150G ASPARAGUS TOTAL: 350 172 30 552 37 3 3 43g 21 0 0 21g MEAL 6 Calories Protein Carbs Fat 28 21 1 50g 0 8 27 35g 0 1 0 1g 365g 420g 83g 1 SCOOP WHEY ISOLATE 200G GREEK YOGURT 1 MEDIUM BANANA 111 118 105 TOTAL: 334 TOTALS Relentlessgains.com – Copyright © 2018 3,928 0 40 6 46g 4500 CALORIE MEAL PLAN MEAL 1 Calories Protein Carbs Fat 2 WHOLE EGGS 8 EGG WHILES NESTLE SHREDDED WHEAT (3 BISCUITS) 250ML SEMI SKINNED MILK 1 MEDIUM BANANA 1 TSP NATURAL PEANUT BUTTER TOTAL: 206 128 240 129 105 105 913 17 32 7 8 1 4 70g 15 0 1 5 0 9 30g MEAL 2 Calories Protein Carbs Fat 40 9 2 51g 1 1 0 2g 170G WHITE FISH (COD) 120G BASMATI RICE 160G GREEN BEANS 179 400 50 TOTAL: 620 MEAL 3 200G CHICKEN BREAST (COOKED) 300G WHITE POTATO 90G (1 CUP) BROCCOLI 1 MEDIUM BANANA 1 TSP EXTRA VIRGIN OLIVE OIL Calories 330 231 31 105 120 TOTAL: 817 0 0 55 13 27 4 99g 0 90 11 101g Protein Carbs Fat 62 6 2 1 0 71g 7 0 0 0 14 21g 0 52 6 27 0 85g MEAL 4 Calories Protein Carbs Fat 200G CHICKEN BREAST (COOKED) 100G BROWN RICE (MEASURED DRY) 200G GREEK YOGURT 20G (1OZ) WALNUTS TOTAL: 330 370 118 131 949 62 8 21 3 94g 7 2 0 13 22g MEAL 5 Calories Protein Carbs Fat 58 4 2 65g 11 0 0 11g 190G SIRLOIN STEAK (COOKED) 260G SWEET POTATO 120G ASPARAGUS 348 224 24 TOTAL: 596 MEAL 6 110G SALMON FILLET (COOKED) 60G BROWN RICE 100G LOW COTTAGE CHEESE Calories 227 222 72 TOTAL: 521 TOTALS Relentlessgains.com – Copyright © 2018 4,416 0 77 8 2 87g 0 52 5 57g Protein Carbs Fat 24 4 13 41g 0 46 3 49g 13 1 1 15g 392g 480g 101g Legal Disclaimer The information provided in this book is for educational and entertainment purposes only. The information presented herein is by no way intended as medical advice or as a substitute for medical counselling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in this book, you are agreeing to accept full responsibility for your actions. By continuing with the programs, exercises, advice, information or diets found here you recognize that despite all precautions on the part of Barry Lumsden, Relentless Gains, Optimum Mass, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Barry Lumsden, Relentless Gains, Optimum Mass or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, use or misuse of the programs, exercises, advice, diets and/or information found in this eBook. Copyright and Legal Notice All rights reserved. No part of this eBook may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without written permission from Barry Lumsden. You do NOT have permission to copy, re-distribute, resell, auction, or otherwise give away copies of Optimum Mass, whether in eBook or physical book format. If you attempt to do any of the said methods of distributing this eBook or book, you are in violation of international copyright laws and are subject to fines and imprisonment. Copyright © 2018 Relentlessgains.com – Copyright © 2018
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