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How to Gain Weight
Weight Gain Program
How to Body Build
How to Get Big Arms
How to Get a Big Chest
How to Get a 6 Pack
Increase Your Bench!
Calorie Calculators
One Rep Max Calculator
Check Your Body Fat % !
Weight Gain Meal Plan
Sample Meal Plan
Advanced Meal List
Muscle Building Routines
Workout Video Directory
Best Supplements
Recommended Products
5 BIG Fitness Lies
Unlock Bonuses
Bonuses
Advanced Meal Page - This is only an example. If you choose to unlock the bonuses you will be able to choose your own ratios.
Note : If you pick a ratio that is greater than 100%, then the sum of ratios will be generated by dividing each ratio with the sum. So make sure it adds up to 100%.
Click here to learn more
What Exactly is Advanced Mode ?
Use the info I set up which is - This is only an example and if you choose to unlock the bonus you will able to choose your ratio of meals here.
I would like to enter manually the amount of Calories
Enter the amount of Calories you need in a day
No of times Meals per Day
3
4
5
6
Long Grain and Wild Rice. (Default: 45% Carbs, 25% Protein, 20% Fats, 10% Veggies/Fruits)
Long grain and wild rice w/
Chicken Breast
Chicken tenderloins
and
Flax Seed Oil
Smart balance butter
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Whole box of rice is cooked w/ smart balance butter.(remember to change box calories)
Veg Ratio
Carbs Ratio
Fat Ratio
Protein Ratio
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
Long grain and wild rice w/ grilled shrimp and
Flax Seed Oil
Smart balance butter
and
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Whole box of rice is cooked w/ smart balance butter.
Veg Ratio
Carbs Ratio
Fat Ratio
Protein Ratio
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
Long grain and wild rice w/ salmon and
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Whole box of rice is cooked with smart balance butter. (Default: 35% Protein, 55% Carbs, 10% fruits/veggies)
Veg Ratio
Carbs Ratio
Protein Ratio
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
Long grain and wild rice with sirloin steak and
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Whole box of rice is cooked with smart balance butter. (Default: 35% Protein, 55% Carbs, 10% veggies/fruits)
Veg Ratio
Carbs Ratio
Protein Ratio
10
55
35
Sandwiches (Default: 45% Carbs, 25% Protein, 20% Fat, 10% Veggies/Fruit)
Chicken Sandwich. Sliced
Chicken Breast
Chicken tenderloins
whole wheat bread, mayo.
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Lettuce, tomato, onions etc.. are optional. Choose fruit/veggie.
Veg Ratio
Carbs Ratio
Fat Ratio
Protein Ratio
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
Egg sandwich
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
one whole egg, remaining protein w/ egg whites (Default: 35% Protein, 55% Carbs, 10% Veggies/Fruit)
Veg Ratio
Carbs Ratio
Protein Ratio
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
Turkey sandwich (sandwich meat - can use chicken also)
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Whole wheat bread, light mayo, (lettuce and tomato optional). Can substitute cheese for mayo - mild cheat.
Veg Ratio
Carbs Ratio
Fat Ratio
Protein Ratio
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
Cereal Carbs (Default: 55% Carbs, 35% Protein, 10% Veggies/Fruit)
Kellogg's all-bran original cereal w/
Protein shake w/ skim milk
Protein Shake W/ Water
and orange
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Veg Ratio
Carbs Ratio
Protein Ratio
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
Shredded Wheat w/
Protein shake w/ skim milk
Protein Shake W/ Water
and orange
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Veg Ratio
Carbs Ratio
Protein Ratio
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
Wheaties or total cereal w/
Protein shake w/ skim milk
Protein Shake W/ Water
and orange
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Veg Ratio
Carbs Ratio
Protein Ratio
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
Burger Meals (Default: 45% Carbs, 25% Protein, 20% Fat, 10% Veggies/Fruits)
Extra lean Turkey or ground Beef burger and
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Whole wheat bread w/ smart balance mayo (lettuce and tomato optional). Don't like mayo? Substitute a piece of cheese (mild cheat). Choose fruit/veggie.
Veg Ratio
Carbs Ratio
Fat Ratio
Protein Ratio
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
Oatmeal Carbs (Default: 45% Carbs, 25% Protein, 20% Fats, 10% Veggies/Fruit)
Oatmeal,
Chicken Breast
Chicken tenderloins
, and green beans, and
Flax Seed Oil
Smart balance butter
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Veg Ratio
Carbs Ratio
Fat Ratio
Protein Ratio
10
45
20
25
Oatmeal, egg whites,
Flax Seed Oil
Smart balance butter
and orange
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Veg Ratio
Carbs Ratio
Fat Ratio
Protein Ratio
10
45
20
25
Oatmeal, gordon's fish, and vegetable medley,
Flax Seed Oil
Smart balance butter
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Veg Ratio
Carbs Ratio
Fat Ratio
Protein Ratio
10
45
20
25
Oatmeal, grilled shrimp, and broccoli and
Flax Seed Oil
Smart balance butter
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Veg Ratio
Carbs Ratio
Fat Ratio
Protein Ratio
10
45
20
25
Oatmeal,
Protein shake w/ skim milk
Protein Shake W/ Water
, orange and
Flax Seed Oil
Smart balance butter
.
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Veg Ratio
Carbs Ratio
Fat Ratio
Protein Ratio
10
45
20
25
Oatmeal, salmon, turnip greens
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Salmon has plenty of good fats. (Default: 35% Protein, 55% Carbs, 10% Veggies/Fruit)
Veg Ratio
Carbs Ratio
Protein Ratio
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
Oatmeal, sirloin steak, and asparagus
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Steak has some fat. (Default: 35% Protein, 55% Carbs, 10% Veggies/Fruit)
Veg Ratio
Carbs Ratio
Protein Ratio
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
Oatmeal, Turkey cutlets, broccoli,
Flax Seed Oil
Smart balance butter
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Veg Ratio
Carbs Ratio
Fat Ratio
Protein Ratio
10
45
20
25
Brown Rice Carbs (Default: 45% Carbs, 25% Protein, 20% Fats, 10% Veggies/Fruit)
Brown rice w/
Chicken Breast
Chicken tenderloins
and vegetable medley and
Extra Virgin Olive Oil
Smart balance butter
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
You can saute your rice and chicken in coconut oil - to be "fried rice" if you wish.
Veg Ratio
Carbs Ratio
Fat Ratio
Protein Ratio
10
45
20
25
Brown rice w/ egg whites and vegetable medley and
Extra Virgin Olive Oil
Smart balance butter
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
You can saute your rice and eggs in coconut oil - to be "fried rice" if you wish.
Veg Ratio
Carbs Ratio
Fat Ratio
Protein Ratio
10
45
20
25
Brown rice w/ gordon's frozen fish, asparagus, and
Flax Seed Oil
Smart balance butter
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Microwavable frozen type (quick meal).
Veg Ratio
Carbs Ratio
Fat Ratio
Protein Ratio
10
45
20
25
Brown rice w/ shrimp and vegetable medley and
Extra Virgin Olive Oil
Smart balance butter
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
You can saute your rice and shrimp in coconut oil - to be "fried rice" if you wish.
Veg Ratio
Carbs Ratio
Fat Ratio
Protein Ratio
10
45
20
25
Brown rice, salmon, and broccoli.
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Salmon has plenty of good fats. (Default: 35% Protein, 45% Carbs, 10% Veggies/Fruit)
Veg Ratio
Carbs Ratio
Protein Ratio
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
Brown rice, Sirloin steak, and Asparagus.
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Steak has some fat. (Default: 35% Protein, 45% Carbs, 10% Veggies/Fruit)
Veg Ratio
Carbs Ratio
Protein Ratio
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
Brown rice, Turkey cutlets, green beans,
Flax Seed Oil
Smart balance butter
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Veg Ratio
Carbs Ratio
Fat Ratio
Protein Ratio
10
45
20
25
Sweet and Regular Potato Carbs (Default: 45% Carbs, 25% Protein, 20% Fats, 10% Veggies/Fruit)
Bake Potato
Sweet Potato
,
Chicken Breast
Chicken tenderloins
, green beans,
Flax Seed Oil
Smart balance butter
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Veg Ratio
Carbs Ratio
Fat Ratio
Protein Ratio
10
45
20
25
Bake Potato
Sweet Potato
, egg whites, turnip greens, and
Flax Seed Oil
Smart balance butter
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Veg Ratio
Carbs Ratio
Fat Ratio
Protein Ratio
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
Bake Potato
Sweet Potato
, gordon's frozen fish, and broccoli, and
Flax Seed Oil
Smart balance butter
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Veg Ratio
Carbs Ratio
Fat Ratio
Protein Ratio
10
45
20
25
Bake Potato
Sweet Potato
, grilled shrimp, vegetable medley, and
Flax Seed Oil
Smart balance butter
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Veg Ratio
Carbs Ratio
Fat Ratio
Protein Ratio
10
45
20
25
Bake Potato
Sweet Potato
, salmon, and asparagus
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Salmon has plenty of good fats. (Default: 35% Protein, 55% carbs, 10% Veggies/Fruit)
Veg Ratio
Carbs Ratio
Protein Ratio
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Bake Potato
Sweet Potato
, sirloin steak, and asparagus
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Steak contains some fat. (Default: 35% Protein, 55% carbs, 10% Veggies/Fruit)
Veg Ratio
Carbs Ratio
Protein Ratio
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0
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Bake Potato
Sweet Potato
, Turkey cutlets, broccoli, and
Flax Seed Oil
Smart balance butter
Select Vegs or Fruits
Apple
Asparagus
Baby Carrots
Banana
Bird's eye Asian medley
Broccoli
Grapes
Green Beans
Kiwi
Mushrooms
Orange
Peach
Pear
Strawberries
Turnip greens
Watermelon
Veg Ratio
Carbs Ratio
Fat Ratio
Protein Ratio
10
45
20
20
Spaghetti (Default: 35% Protein, 47.5% Carbs, 17.5% Sauce)
Whole wheat spaghetti w/ lean ground turkey or extra lean ground beef and sauce.
This meal includes 1 tablespoon of flax seed oil. You can substitute one piece of Pepperidge Farm texas toast - garlic or 5 cheese (a mild cheat).
Carbs Ratio
Sauce Ratio
Protein Ratio
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