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www.VinceDelMonteFitenss.com www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
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 vincedelmonte@hotmail.com

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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 1 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
56 grams Protein powder 56g P A refreshing breakfast.
1 cup Mandarin orange, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 cups Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
9:00 am Snack Portions Preparation Suggestions:
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
1 tbsp Barley 36g C Carbs
2 cups Strawberries 9g F
1 tsp Olive, Flax, Hemp or Salmon Oils Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions Preparation Suggestions:
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions Preparation Suggestions:
8 oz Tuna, canned in water 56g P Tuna and Vegetable Salad
1 cup Celery 72g C Roughly chop the vegetables and mix with olive oil, a
1 cup Cucumber 15g F dash of balsamic vinegar and salt, pepper and
1 Pepper (bell or cubanelle) Calories: thyme. Put the tuna on top (dashing with a little
1 cup Tomatoes 647 lemon juice if you want) and start eating! Enjoy the
1 cup Grapes fruit for dessert. ***OPTIONAL/OPTIMAL
2 whole Pita SUPPLEMENTS:*** Digestive Enzymes, Omega 3
2/3 tsp Olive, Flax, Hemp or Salmon Oils caps, Vitamin B
18 Peanuts

Item
5:00 pm Dinner Portions Preparation Suggestions:
8 oz Chicken breast, skinless 56g P Grilled Chicken with Seasoned Beans
2 1/4 cups Beans, green or yellow 72g C Let beans and vegetables marinate in olive oil,
1/4 cup Beans, black 15g F balsamic vinegar and seasoning for at least a couple
1/2 cup Chickpeas Calories: hours. Grill the chicken, rubbing first with a
1/2 cup Cucumber 647 seasoning mixture of salt, lemon pepper, and
1 Pepper (bell or cubanelle) rosemary (optional). Enjoy!
3/4 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Preparation Suggestions:
Portions
4 oz Cheese, low or non fat 28g P Cheese, Apples & Peanuts
2 Apples 36g C A quick snack to keep you going through the day!
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 2 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
14 grams Protein powder 56g P A healthy breakfast with plenty of fibre. Enjoy the
2 cups Milk, low fat (1%) 72g C cheese on the side. You can add the nuts to your
3 cups Bran cereal, all varieties 15g F cereal for a bit of crunch!
5 tbsp Almonds, slivered Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 oz Cheddar cheese, light/low fat 647 Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 gram Vit C, 400 i.u. Vit E,
Item
9:00 am Snack Portions Preparation Suggestions:
2 cups Yogurt, plain, low fat 28g P Yogurt & Slivered Almonds
3 tbsp Almonds, slivered 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
Calories:
337
Item
11:00 am Mid Meal Portions Preparation Suggestions:
8 oz Chicken breast, skinless 56g P Chicken Breast Sandwich - Triple Decker Baby!
3 slice Whole grain bread 72g C Mix your favourite seasonings with oil and brush on
1/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F chicken breast. Cook chicken throughly. Slice and
4 tsp Mayonnaise Calories: top with mayonnaise. You may also wish to add
2/3 cup Applesauce 647 lettuce for crunch. Bang back applesauce for desert.
***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B
Item
2:00 pm Snack Portions Preparation Suggestions:
21 grams Protein powder 42g P Protein Smoothie
1 1/2 cups Yogurt, plain, low fat 54g C Put all ingredients in a blender over ice and blend,
1 cup Peaches, canned 0g F adding water to create desired consistency. If a
1/3 cup Oatmeal Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
5:00 pm Dinner Portions Preparation Suggestions:
6 oz Chicken breast, skinless 56g P Chicken Wrap
2 oz Cheese, low or non fat 72g C Cut chicken into strips. In a medium pan heat oil. Add
2 Peppers (bell or cubanelle) 15g F chicken to oil with desired seasonings and pan fry
2 whole Pita Calories: until cooked. You can fry the vegetables or have
1 cup Salsa 647 them raw. Mix all ingredients into pita and enjoy.
1/2 cup Onions ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions Preparation Suggestions:
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in blender over ice and blend.
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F Add water to create desired consistency. Enjoy!
1/3 cup Oatmeal Calories:
1 cup Strawberries 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 3 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
14 grams Protein powder 56g P A healthy breakfast with plenty of fibre. Enjoy the
2 cups Milk, low fat (1%) 72g C cheese on the side. You can add the nuts to your
3 cups Bran cereal, all varieties 15g F cereal for a bit of crunch!
5 tbsp Almonds, slivered Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 oz Cheddar cheese, light/low fat 647 Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 gram Vit C, 400 i.u. Vit E,
Item
9:00 am Snack Portions
Item Portions
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
1 tbsp Barley 36g C Carbs
2 cups Strawberries 9g F
1 tsp Olive, Flax, Hemp or Salmon Oils Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
2 cups Milk, low fat (1%) 56g P A bowl of soup and a glass of milk with yogurt for
1 cup Yogurt, plain, low fat 72g C desert: it doesn't get much easier to prepare than
2 2/3 cups Beef and vegetable soup 15g F that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: Digestive Enzymes, Omega 3 caps, Vitamin B
647
Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with sautéed vegetables: an easy meal to
2 cups Mushrooms 72g C prepare. Try seasoning the vegetables with salt and
1 cup Onions 15g F pepper to taste, plus some basil and oregano.
3 cups Tomatoes Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Vit/Mineral

Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Applesauce & Peanuts
1 1/3 cups Applesauce 36g C Enjoy this quick snack.
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 4 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
4 oz Cheese, low or non fat 56g P Simple, balanced, and fast, this breakfast is perfect
1 2/3 cups Mandarin orange, canned 72g C for those with busy lifestyles.
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 Eggs, whole Calories: Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Fruit juice 647 1 gram Vit C, 400 i.u. Vit E,

Item
9:00 am Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese and Grape Snack
2 cups Grapes 36g C Enjoy items separately!
18 Peanuts 9g F
Calories:
337
Item
11:00 am Mid Meal Portions
Item Portions
8 oz Beef, lean cuts 56g P Beef and vegetable pasta. Enjoy!
1 cup Celery 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/2 cup Onions 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1/4 cup Tomato, puree Calories:
1 1/2 cups Pasta 647
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
2:00 pm Snack Portions
Item Portions
42 grams Protein powder 42g P Blueberry Surprise
2 cups Blueberries 54g C Blend powder, tofu, blueberries and olive oil together.
2/3 cup Oatmeal 0g F Throw into the fridge overnight for a nice, cool meal!
Calories: SURPIRSE no tofu, wow thank goodness I hate tofu.
384
Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with fruit and applesauce on the side.
1 cup Applesauce 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2/3 cup Fruit cocktail 15g F Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Calories: Vit/Mineral
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647

Item
8:00 pm Snack Portions
Item Portions
14 grams Protein powder 28g P Protein Shake
2 cups Milk, low fat (1%) 36g C Put all ingredients in a blender over ice and blend,
1/2 cup Peaches, canned 9g F adding water to create desired consistency. If a
1/2 tbsp Barley Calories:blender is not available, set aside the fruit and shake
1 tsp Olive, Flax, Hemp or Salmon Oils 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 5 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
56 grams Protein powder 56g P A refreshing breakfast.
1 cup Mandarin orange, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 cups Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
9:00 am Snack Portions
Item Portions
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
2 cups Strawberries 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
8 oz Tuna, canned in water 56g P Tuna and Vegetable Salad
1 cup Celery 72g C Roughly chop the vegetables and mix with olive oil, a
1 cup Cucumber 15g F dash of balsamic vinegar and salt, pepper and
1 Pepper (bell or cubanelle) Calories: thyme. Put the tuna on top (dashing with a little
1 cup Tomatoes 647 lemon juice if you want) and start eating!
1 cup Grapes Enjoy the fruit for dessert. ***OPTIONAL/OPTIMAL
2 whole Pita SUPPLEMENTS:*** Digestive Enzymes, Omega 3
2/3 tsp Olive, Flax, Hemp or Salmon Oils caps, Vitamin B
18 Peanuts

Item
5:00 pm Dinner Portions
Item Portions
10 2/3 oz Whitefish 56g P Sweet and Sour Whitefish
3 cups Carrots 72g C Saute chopped vegetables until tender. Add tomato
2 cups Celery 15g F sauce, lemon juice, and a little bit of brown sugar.
2 Lemons Calories: Place fish on a pan and pour mixture on top, cover
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 with foil and bake at 350 for 20 minutes.
1/2 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
2 cups Yogurt, plain, low fat 28g P Yogurt & Almonds
9 Almonds, whole 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 6 Schedule: 11:00 am Snack 8:00 pm Snack
8:00 am Breakfast 2:00 pm Mid Meal
10:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 10:00 am
Item
8:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Toasted egg sandwich with fruit.
2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 slice Whole grain bread 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
10:00 am Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
1 cup Strawberries Calories: Put all ingredients in a blender over ice and blend to
1/2 tbsp Barley 337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
2:00 pm Mid Meal Portions
Item Portions
2 cups Milk, low fat (1%) 56g P A bowl of soup and a glass of milk with yogurt for
1 cup Yogurt, plain, low fat 72g C desert: it doesn't get much easier to prepare than
2 2/3 cups Beef and vegetable soup 15g F that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: Digestive Enzymes, Omega 3 caps, Vitamin B
647
Item
5:00 pm Dinner Portions
Item Portions
10 2/3 oz Whitefish 56g P Sweet and Sour Whitefish
3 cups Carrots 72g C Saute chopped vegetables until tender. Add tomato
2 cups Celery 15g F sauce, lemon juice, and a little bit of brown sugar.
2 Lemons Calories: Place fish on a pan and pour mixture on top, cover
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 with foil and bake at 350 for 20 minutes.
1/2 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
2 cups Yogurt, plain, low fat 28g P Yogurt & Almonds
9 Almonds, whole 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 7 Schedule: 1:00 pm Mid Meal 9:00 pm Snack
9:00 am Breakfast 4:00 pm Snack
11:00 am Snack 7:00 pm Dinner
REST
Item
9:00 am Breakfast Portions Preparation Suggestions:
2 cups Cottage cheese, light/low fat 56g P A healthy breakfast with fibre and fruit. This meal is
3 cups Bran cereal, all varieties 72g C perfectly balanced! Just mix all the ingredients
2 cups Strawberries 15g F together and enjoy. ***OPTIONAL/OPTIMAL
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
647 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,
Item
11:00 am Snack Portions
Item Portions
1 cup Cottage cheese, light/low fat 28g P Another great, on-the-go snack!
1 1/3 cups Fruit cocktail 36g C
18 Peanuts 9g F
Calories:
337
Item
1:00 pm Mid Meal Portions
Item Portions
8 oz Beef, lean cuts 56g P Beef and vegetable pasta. Enjoy!
1 cup Celery 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/2 cup Onions 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1/4 cup Tomato, puree Calories:
1 1/2 cups Pasta 647
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
4:00 pm Snack Portions
Item Portions
42 grams Protein powder 42g P Blueberry Surprise
2 cups Blueberries 54g C Blend powder, tofu, blueberries and olive oil together.
2/3 cup Oatmeal 0g F Throw into the fridge overnight for a nice, cool meal!
Calories: SURPIRSE no tofu, wow thank goodness I hate tofu.
384
Item
7:00 pm Dinner Portions
Item Portions
8 oz Beef, lean cuts 56g P Steak and Potatoes
2 cups Potato 72g C Cube the potatoes and toss in olive oil, salt, pepper,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F a dash of chili powder and some cayenne pepper if
2 Peppers (bell or cubanelle) Calories: you like 'em spicy, then roast them at 350 degrees for
1/4 cup Baked beans 647 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
9:00 pm Snack Portions
Item Portions
14 grams Protein powder 28g P Protein Shake
2 cups Milk, low fat (1%) 36g C Put all ingredients in a blender over ice and blend,
1/2 cup Peaches, canned 9g F adding water to create desired consistency. If a
1/2 tbsp Barley Calories:blender is not available, set aside the fruit and shake
1 tsp Olive, Flax, Hemp or Salmon Oils 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 8 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Toasted egg sandwich with fruit.
2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 slice Whole grain bread 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
9:00 am Snack Portions
Item Portions
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
2 cups Strawberries 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
1 cup Milk, low fat (1%) 56g P Triple Decker Deli Meat Sandwich
3 oz Cheese, low or non fat 72g C Use ingredients to make a sandwich. Add onion and
6 oz Turkey breast, deli style 15g F a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL
1/2 cup Grapes Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
3 slice Whole grain bread 647 caps, Vitamin B
18 Peanuts
2 tsp Mayonnaise

Item
5:00 pm Dinner Portions
Item Portions
12 oz Ground beef (< 10% fat) 56g P Beef Stew
1/3 cup Chickpeas 72g C Brown beef quickly and place in a pot with the
1/3 cup Kidney beans 15g F vegetables and pasta. Stew everything together for
2/3 cup Onions Calories: this highly nutritious dinner. ***OPTIONAL/OPTIMAL
3 cups Tomatoes 647 SUPPLEMENTS:*** Digestive Enzymes, Omega 3
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils caps, Vitamin B, Multi Vit/Mineral
1/2 cup Pasta

Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Blueberries & Almonds
2 cups Blueberries 36g C A quick snack to fend off those cravings.
9 Almonds, whole 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 9 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
6 Egg whites 56g P A simple breakfast. Enjoy fruit on the side.
2 1/2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
5 Eggs, whole 647

Item
9:00 am Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese and Grape Snack
2 cups Grapes 36g C Enjoy items separately!
18 Peanuts 9g F
Calories:
337
Item
11:00 am Mid Meal Portions
Item Portions
6 oz Chicken breast, deli style 56g P Tomato Cucumber Salad
4 oz Cheese, low or non fat 72g C Mix ingredients with 1 clove of minced garlic and 1/3
2 cups Cucumber 15g F tbsp of chopped fresh basil leaves. Add balsamic
1 Tomato Calories: vinegar, salt & pepper to taste.
2 Apples 647 ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 whole Pita Digestive Enzymes, Omega 3 caps, Vitamin B
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
2:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 42g P Protein Shake with Fruit
28 grams Protein powder 54g C Put all ingredients in a blender over ice and blend,
1 cup Oatmeal 0g F adding water to create desired consistency. If a
1 cup Strawberries Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with fruit and applesauce on the side.
1 cup Applesauce 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2/3 cup Fruit cocktail 15g F Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Calories: Vit/Mineral
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647

Item
8:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in a blender over ice and blend,
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F adding water to create desired consistency. If a
1 cup Strawberries Calories:blender is not available, set aside the fruit and shake
1/3 cup Oatmeal 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 10 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Eggs with sautéed vegetables.
2 cups Mushrooms 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 cups Onions 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
2 cups Jalapeno peppers Calories: 1 gram Vit C, 400 i.u. Vit E,
1/2 cup Salsa 647
3 cups Tomatoes
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
9:00 am Snack Portions
Item Portions
1 cup Yogurt, plain, low fat 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
2 cups Won ton soup 56g P A bowl of soup with a tuna sandwich on the side.
4 oz Tuna, canned in water 72g C Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 whole Pita 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1 tsp Mayonnaise Calories:
647
Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Grilled Chicken with Seasoned Beans
2 1/4 cups Beans, green or yellow 72g C Let beans and vegetables marinate in olive oil,
1/4 cup Beans, black 15g F balsamic vinegar and seasoning for at least a couple
1/2 cup Chickpeas Calories: hours. Grill the chicken, rubbing first with a
1/2 cup Cucumber 647 seasoning mixture of salt, lemon pepper, and
1 Pepper (bell or cubanelle) rosemary (optional). Enjoy!
3/4 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Apples & Peanuts
2 Apples 36g C A quick snack to keep you going through the day!
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 11 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
2 cups Cottage cheese, light/low fat 56g P A healthy breakfast with fibre and fruit. This meal is
3 cups Bran cereal, all varieties 72g C perfectly balanced! Just mix all the ingredients
2 cups Strawberries 15g F together and enjoy. ***OPTIONAL/OPTIMAL
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
647 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,
Item
9:00 am Snack Portions
Item Portions
1 cup Cottage cheese, light/low fat 28g P Another great, on-the-go snack!
1 1/3 cups Fruit cocktail 36g C
18 Peanuts 9g F
Calories:
337
Item
11:00 am Mid Meal Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken Breast Sandwich - Triple Decker Baby!
3 slice Whole grain bread 72g C Mix your favourite seasonings with oil and brush on
1/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F chicken breast. Cook chicken throughly. Slice and
4 tsp Mayonnaise Calories: top with mayonnaise. You may also wish to add
2/3 cup Applesauce 647 lettuce for crunch. Bang back applesauce for desert.
***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B
Item
2:00 pm Snack Portions
Item Portions
21 grams Protein powder 42g P Protein Smoothie
1 1/2 cups Yogurt, plain, low fat 54g C Put all ingredients in a blender over ice and blend,
1 cup Peaches, canned 0g F adding water to create desired consistency. If a
1/3 cup Oatmeal Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
5:00 pm Dinner Portions
Item Portions
6 oz Chicken breast, skinless 56g P Chicken Wrap
2 oz Cheese, low or non fat 72g C Cut chicken into strips. In a medium pan heat oil. Add
2 Peppers (bell or cubanelle) 15g F chicken to oil with desired seasonings and pan fry
2 whole Pita Calories: until cooked. You can fry the vegetables or have
1 cup Salsa 647 them raw. Mix all ingredients into pita and enjoy.
1/2 cup Onions ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in a blender over ice and blend,
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F adding water to create desired consistency. If a
1 cup Strawberries Calories:blender is not available, set aside the fruit and shake
1/3 cup Oatmeal 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 12 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
6 Egg whites 56g P A simple breakfast. Enjoy fruit on the side.
2 1/2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
5 Eggs, whole 647

Item
9:00 am Snack Portions
Item Portions
1 cup Yogurt, plain, low fat 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
1 cup Milk, low fat (1%) 56g P Triple Decker Deli Meat Sandwich
3 oz Cheese, low or non fat 72g C Use ingredients to make a sandwich. Add onion and
6 oz Turkey breast, deli style 15g F a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL
1/2 cup Grapes Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
3 slice Whole grain bread 647 caps, Vitamin B
18 Peanuts
2 tsp Mayonnaise

Item
5:00 pm Dinner Portions
Item Portions
8 oz Beef, lean cuts 56g P Steak and Potatoes
2 cups Potato 72g C Cube the potatoes and toss in olive oil, salt, pepper,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F a dash of chili powder and some cayenne pepper if
2 Peppers (bell or cubanelle) Calories: you like 'em spicy, then roast them at 350 degrees for
1/4 cup Baked beans 647 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
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Blueberries & Almonds
2 cups Blueberries 36g C A quick snack to fend off those cravings.
9 Almonds, whole 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 13 Schedule: 11:00 am Snack 8:00 pm Snack
8:00 am Breakfast 2:00 pm Mid Meal
10:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 10:00 am
Item
8:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Eggs with sautéed vegetables.
2 cups Mushrooms 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 cups Onions 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
2 cups Jalapeno peppers Calories: 1 gram Vit C, 400 i.u. Vit E,
1/2 cup Salsa 647
3 cups Tomatoes
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
10:00 am Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
1 cup Strawberries Calories: Put all ingredients in a blender over ice and blend to
1/2 tbsp Barley 337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
2:00 pm Mid Meal Portions
Item Portions
2 cups Won ton soup 56g P A bowl of soup with a tuna sandwich on the side.
4 oz Tuna, canned in water 72g C Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 whole Pita 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1 tsp Mayonnaise Calories:
647
Item
5:00 pm Dinner Portions
Item Portions
12 oz Ground beef (< 10% fat) 56g P Beef Stew
1/3 cup Chickpeas 72g C Brown beef quickly and place in a pot with the
1/3 cup Kidney beans 15g F vegetables and pasta. Stew everything together for
2/3 cup Onions Calories: this highly nutritious dinner. ***OPTIONAL/OPTIMAL
3 cups Tomatoes 647 SUPPLEMENTS:*** Digestive Enzymes, Omega 3
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils caps, Vitamin B, Multi Vit/Mineral
1/2 cup Pasta

Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Applesauce & Peanuts
1 1/3 cups Applesauce 36g C Enjoy this quick snack.
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 14 Schedule: 1:00 pm Mid Meal 9:00 pm Snack
9:00 am Breakfast 4:00 pm Snack
11:00 am Snack 7:00 pm Dinner
REST
Item
9:00 am Breakfast Portions Preparation Suggestions:
4 oz Cheese, low or non fat 56g P Simple, balanced, and fast, this breakfast is perfect
1 2/3 cups Mandarin orange, canned 72g C for those with busy lifestyles.
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 Eggs, whole Calories: Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Fruit juice 647 1 gram Vit C, 400 i.u. Vit E,

Item
11:00 am Snack Portions
Item Portions
2 cups Yogurt, plain, low fat 28g P Yogurt & Slivered Almonds
3 tbsp Almonds, slivered 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
Calories:
337
Item
1:00 pm Mid Meal Portions
Item Portions
6 oz Chicken breast, deli style 56g P Tomato Cucumber Salad
4 oz Cheese, low or non fat 72g C Mix ingredients with 1 clove of minced garlic and 1/3
2 cups Cucumber 15g F tbsp of chopped fresh basil leaves. Add balsamic
1 Tomato Calories: vinegar, salt & pepper to taste.
2 Apples 647 ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 whole Pita Digestive Enzymes, Omega 3 caps, Vitamin B
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
4:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 42g P Protein Shake with Fruit
28 grams Protein powder 54g C Put all ingredients in a blender over ice and blend,
1 cup Oatmeal 0g F adding water to create desired consistency. If a
1 cup Strawberries Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
7:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with sautéed vegetables: an easy meal to
2 cups Mushrooms 72g C prepare. Try seasoning the vegetables with salt and
1 cup Onions 15g F pepper to taste, plus some basil and oregano.
3 cups Tomatoes Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Vit/Mineral

Item
9:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in blender over ice and blend.
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F Add water to create desired consistency. Enjoy!
1/3 cup Oatmeal Calories:
1 cup Strawberries 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 15 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
14 grams Protein powder 56g P A healthy breakfast with plenty of fibre. Enjoy the
2 cups Milk, low fat (1%) 72g C cheese on the side. You can add the nuts to your
3 cups Bran cereal, all varieties 15g F cereal for a bit of crunch!
5 tbsp Almonds, slivered Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 oz Cheddar cheese, light/low fat 647 Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 gram Vit C, 400 i.u. Vit E,
Item
9:00 am Snack Portions
Item Portions
1 cup Yogurt, plain, low fat 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
2 cups Won ton soup 56g P A bowl of soup with a tuna sandwich on the side.
4 oz Tuna, canned in water 72g C Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 whole Pita 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1 tsp Mayonnaise Calories:
647
Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Grilled Chicken with Seasoned Beans
2 1/4 cups Beans, green or yellow 72g C Let beans and vegetables marinate in olive oil,
1/4 cup Beans, black 15g F balsamic vinegar and seasoning for at least a couple
1/2 cup Chickpeas Calories: hours. Grill the chicken, rubbing first with a
1/2 cup Cucumber 647 seasoning mixture of salt, lemon pepper, and
1 Pepper (bell or cubanelle) rosemary (optional). Enjoy!
3/4 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Applesauce & Peanuts
1 1/3 cups Applesauce 36g C Enjoy this quick snack.
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 16 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
2 cups Cottage cheese, light/low fat 56g P A healthy breakfast with fibre and fruit. This meal is
3 cups Bran cereal, all varieties 72g C perfectly balanced! Just mix all the ingredients
2 cups Strawberries 15g F together and enjoy. ***OPTIONAL/OPTIMAL
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
647 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,
Item
9:00 am Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese and Grape Snack
2 cups Grapes 36g C Enjoy items separately!
18 Peanuts 9g F
Calories:
337
Item
11:00 am Mid Meal Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken Breast Sandwich - Triple Decker Baby!
3 slice Whole grain bread 72g C Mix your favourite seasonings with oil and brush on
1/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F chicken breast. Cook chicken throughly. Slice and
4 tsp Mayonnaise Calories: top with mayonnaise. You may also wish to add
2/3 cup Applesauce 647 lettuce for crunch. Bang back applesauce for desert.
***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B
Item
2:00 pm Snack Portions
Item Portions
21 grams Protein powder 42g P Protein Smoothie
1 1/2 cups Yogurt, plain, low fat 54g C Put all ingredients in a blender over ice and blend,
1 cup Peaches, canned 0g F adding water to create desired consistency. If a
1/3 cup Oatmeal Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
5:00 pm Dinner Portions
Item Portions
10 2/3 oz Whitefish 56g P Sweet and Sour Whitefish
3 cups Carrots 72g C Saute chopped vegetables until tender. Add tomato
2 cups Celery 15g F sauce, lemon juice, and a little bit of brown sugar.
2 Lemons Calories: Place fish on a pan and pour mixture on top, cover
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 with foil and bake at 350 for 20 minutes.
1/2 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in a blender over ice and blend,
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F adding water to create desired consistency. If a
1 cup Strawberries Calories:blender is not available, set aside the fruit and shake
1/3 cup Oatmeal 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 17 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
6 Egg whites 56g P A simple breakfast. Enjoy fruit on the side.
2 1/2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
5 Eggs, whole 647

Item
9:00 am Snack Portions
Item Portions
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
2 cups Strawberries 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
8 oz Tuna, canned in water 56g P Tuna and Vegetable Salad
1 cup Celery 72g C Roughly chop the vegetables and mix with olive oil, a
1 cup Cucumber 15g F dash of balsamic vinegar and salt, pepper and
1 Pepper (bell or cubanelle) Calories: thyme. Put the tuna on top (dashing with a little
1 cup Tomatoes 647 lemon juice if you want) and start eating!
1 cup Grapes
2 whole Pita Enjoy the fruit for dessert. ***OPTIONAL/OPTIMAL
2/3 tsp Olive, Flax, Hemp or Salmon Oils SUPPLEMENTS:*** Digestive Enzymes, Omega 3
18 Peanuts caps, Vitamin B

Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with fruit and applesauce on the side.
1 cup Applesauce 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2/3 cup Fruit cocktail 15g F Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Calories: Vit/Mineral
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647

Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Blueberries & Almonds
2 cups Blueberries 36g C A quick snack to fend off those cravings.
9 Almonds, whole 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 18 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
6 Egg whites 56g P A simple breakfast. Enjoy fruit on the side.
2 1/2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
5 Eggs, whole 647

Item
9:00 am Snack Portions
Item Portions
1 cup Cottage cheese, light/low fat 28g P Another great, on-the-go snack!
1 1/3 cups Fruit cocktail 36g C
18 Peanuts 9g F
Calories:
337
Item
11:00 am Mid Meal Portions
Item Portions
8 oz Beef, lean cuts 56g P Beef and vegetable pasta. Enjoy!
1 cup Celery 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/2 cup Onions 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1/4 cup Tomato, puree Calories:
1 1/2 cups Pasta 647
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
2:00 pm Snack Portions
Item Portions
21 grams Protein powder 42g P Protein Smoothie
1 1/2 cups Yogurt, plain, low fat 54g C Put all ingredients in a blender over ice and blend,
1 cup Peaches, canned 0g F adding water to create desired consistency. If a
1/3 cup Oatmeal Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
5:00 pm Dinner Portions
Item Portions
10 2/3 oz Whitefish 56g P Sweet and Sour Whitefish
3 cups Carrots 72g C Saute chopped vegetables until tender. Add tomato
2 cups Celery 15g F sauce, lemon juice, and a little bit of brown sugar.
2 Lemons Calories: Place fish on a pan and pour mixture on top, cover
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 with foil and bake at 350 for 20 minutes.
1/2 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in a blender over ice and blend,
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F adding water to create desired consistency. If a
1 cup Strawberries Calories:blender is not available, set aside the fruit and shake
1/3 cup Oatmeal 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 19 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
4 oz Cheese, low or non fat 56g P Simple, balanced, and fast, this breakfast is perfect
1 2/3 cups Mandarin orange, canned 72g C for those with busy lifestyles.
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 Eggs, whole Calories: Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Fruit juice 647 1 gram Vit C, 400 i.u. Vit E,

Item
9:00 am Snack Portions
Item Portions
1 cup Yogurt, plain, low fat 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
2 cups Milk, low fat (1%) 56g P A bowl of soup and a glass of milk with yogurt for
1 cup Yogurt, plain, low fat 72g C desert: it doesn't get much easier to prepare than
2 2/3 cups Beef and vegetable soup 15g F that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: Digestive Enzymes, Omega 3 caps, Vitamin B
647
Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with fruit and applesauce on the side.
1 cup Applesauce 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2/3 cup Fruit cocktail 15g F Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Calories: Vit/Mineral
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647

Item
8:00 pm Snack Portions
Item Portions
2 cups Yogurt, plain, low fat 28g P Yogurt & Almonds
9 Almonds, whole 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 20 Schedule: 11:00 am Snack 8:00 pm Snack
8:00 am Breakfast 2:00 pm Mid Meal
10:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 10:00 am
Item
8:00 am Breakfast Portions Preparation Suggestions:
56 grams Protein powder 56g P A refreshing breakfast.
1 cup Mandarin orange, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 cups Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
10:00 am Snack Portions
Item Portions
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
2 cups Strawberries 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
2:00 pm Mid Meal Portions
Item Portions
8 oz Tuna, canned in water 56g P Tuna and Vegetable Salad
1 cup Celery 72g C Roughly chop the vegetables and mix with olive oil, a
1 cup Cucumber 15g F dash of balsamic vinegar and salt, pepper and
1 Pepper (bell or cubanelle) Calories: thyme. Put the tuna on top (dashing with a little
1 cup Tomatoes 647 lemon juice if you want) and start eating!
1 cup Grapes Enjoy the fruit for dessert. ***OPTIONAL/OPTIMAL
2 whole Pita SUPPLEMENTS:*** Digestive Enzymes, Omega 3
2/3 tsp Olive, Flax, Hemp or Salmon Oils caps, Vitamin B
18 Peanuts

Item
5:00 pm Dinner Portions
Item Portions
10 2/3 oz Whitefish 56g P Sweet and Sour Whitefish
3 cups Carrots 72g C Saute chopped vegetables until tender. Add tomato
2 cups Celery 15g F sauce, lemon juice, and a little bit of brown sugar.
2 Lemons Calories: Place fish on a pan and pour mixture on top, cover
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 with foil and bake at 350 for 20 minutes.
1/2 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
2 cups Yogurt, plain, low fat 28g P Yogurt & Almonds
9 Almonds, whole 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 21 Schedule: 1:00 pm Mid Meal 9:00 pm Snack
9:00 am Breakfast 4:00 pm Snack
11:00 am Snack 7:00 pm Dinner
REST
Item
9:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Toasted egg sandwich with fruit.
2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 slice Whole grain bread 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
11:00 am Snack Portions
Item Portions
1 cup Cottage cheese, light/low fat 28g P Another great, on-the-go snack!
1 1/3 cups Fruit cocktail 36g C
18 Peanuts 9g F
Calories:
337
Item
1:00 pm Mid Meal Portions
Item Portions
8 oz Beef, lean cuts 56g P Beef and vegetable pasta. Enjoy!
1 cup Celery 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/2 cup Onions 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1/4 cup Tomato, puree Calories:
1 1/2 cups Pasta 647
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
4:00 pm Snack Portions
Item Portions
21 grams Protein powder 42g P Protein Smoothie
1 1/2 cups Yogurt, plain, low fat 54g C Put all ingredients in a blender over ice and blend,
1 cup Peaches, canned 0g F adding water to create desired consistency. If a
1/3 cup Oatmeal Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
7:00 pm Dinner Portions
Item Portions
8 oz Beef, lean cuts 56g P Steak and Potatoes
2 cups Potato 72g C Cube the potatoes and toss in olive oil, salt, pepper,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F a dash of chili powder and some cayenne pepper if
2 Peppers (bell or cubanelle) Calories: you like 'em spicy, then roast them at 350 degrees for
1/4 cup Baked beans 647 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
9:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in blender over ice and blend.
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F Add water to create desired consistency. Enjoy!
1/3 cup Oatmeal Calories:
1 cup Strawberries 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 22 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
14 grams Protein powder 56g P A healthy breakfast with plenty of fibre. Enjoy the
2 cups Milk, low fat (1%) 72g C cheese on the side. You can add the nuts to your
3 cups Bran cereal, all varieties 15g F cereal for a bit of crunch!
5 tbsp Almonds, slivered Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 oz Cheddar cheese, light/low fat 647 Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 gram Vit C, 400 i.u. Vit E,
Item
9:00 am Snack Portions
Item Portions
1 cup Yogurt, plain, low fat 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
2 cups Won ton soup 56g P A bowl of soup with a tuna sandwich on the side.
4 oz Tuna, canned in water 72g C Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 whole Pita 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1 tsp Mayonnaise Calories:
647
Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with fruit and applesauce on the side.
1 cup Applesauce 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2/3 cup Fruit cocktail 15g F Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Calories: Vit/Mineral
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647

Item
8:00 pm Snack Portions
Item Portions
2 cups Yogurt, plain, low fat 28g P Yogurt & Almonds
9 Almonds, whole 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 23 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Eggs with sautéed vegetables.
2 cups Mushrooms 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 cups Onions 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
2 cups Jalapeno peppers Calories: 1 gram Vit C, 400 i.u. Vit E,
1/2 cup Salsa 647
3 cups Tomatoes
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
9:00 am Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese and Grape Snack
2 cups Grapes 36g C Enjoy items separately!
18 Peanuts 9g F
Calories:
337
Item
11:00 am Mid Meal Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken Breast Sandwich - Triple Decker Baby!
3 slice Whole grain bread 72g C Mix your favourite seasonings with oil and brush on
1/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F chicken breast. Cook chicken throughly. Slice and
4 tsp Mayonnaise Calories: top with mayonnaise. You may also wish to add
2/3 cup Applesauce 647 lettuce for crunch. Bang back applesauce for desert.
***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B
Item
2:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 42g P Protein Shake with Fruit
28 grams Protein powder 54g C Put all ingredients in a blender over ice and blend,
1 cup Oatmeal 0g F adding water to create desired consistency. If a
1 cup Strawberries Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Grilled Chicken with Seasoned Beans
2 1/4 cups Beans, green or yellow 72g C Let beans and vegetables marinate in olive oil,
1/4 cup Beans, black 15g F balsamic vinegar and seasoning for at least a couple
1/2 cup Chickpeas Calories: hours. Grill the chicken, rubbing first with a
1/2 cup Cucumber 647 seasoning mixture of salt, lemon pepper, and
1 Pepper (bell or cubanelle) rosemary (optional). Enjoy!
3/4 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in a blender over ice and blend,
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F adding water to create desired consistency. If a
1 cup Strawberries Calories:blender is not available, set aside the fruit and shake
1/3 cup Oatmeal 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 24 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
4 oz Cheese, low or non fat 56g P Simple, balanced, and fast, this breakfast is perfect
1 2/3 cups Mandarin orange, canned 72g C for those with busy lifestyles.
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 Eggs, whole Calories: Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Fruit juice 647 1 gram Vit C, 400 i.u. Vit E,

Item
9:00 am Snack Portions
Item Portions
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
1 tbsp Barley 36g C Carbs
2 cups Strawberries 9g F
1 tsp Olive, Flax, Hemp or Salmon Oils Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
8 oz Tuna, canned in water 56g P Tuna and Vegetable Salad
1 cup Celery 72g C Roughly chop the vegetables and mix with olive oil, a
1 cup Cucumber 15g F dash of balsamic vinegar and salt, pepper and
1 Pepper (bell or cubanelle) Calories: thyme. Put the tuna on top (dashing with a little
1 cup Tomatoes 647 lemon juice if you want) and start eating!
1 cup Grapes Enjoy the fruit for dessert. ***OPTIONAL/OPTIMAL
2 whole Pita SUPPLEMENTS:*** Digestive Enzymes, Omega 3
2/3 tsp Olive, Flax, Hemp or Salmon Oils caps, Vitamin B
18 Peanuts

Item
5:00 pm Dinner Portions
Item Portions
10 2/3 oz Whitefish 56g P Sweet and Sour Whitefish
3 cups Carrots 72g C Saute chopped vegetables until tender. Add tomato
2 cups Celery 15g F sauce, lemon juice, and a little bit of brown sugar.
2 Lemons Calories: Place fish on a pan and pour mixture on top, cover
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 with foil and bake at 350 for 20 minutes.
1/2 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Apples & Peanuts
2 Apples 36g C A quick snack to keep you going through the day!
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 25 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
6 Egg whites 56g P A simple breakfast. Enjoy fruit on the side.
2 1/2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
5 Eggs, whole 647

Item
9:00 am Snack Portions
Item Portions
1 cup Cottage cheese, light/low fat 28g P Another great, on-the-go snack!
1 1/3 cups Fruit cocktail 36g C
18 Peanuts 9g F
Calories:
337
Item
11:00 am Mid Meal Portions
Item Portions
6 oz Chicken breast, deli style 56g P Tomato Cucumber Salad
4 oz Cheese, low or non fat 72g C Mix ingredients with 1 clove of minced garlic and 1/3
2 cups Cucumber 15g F tbsp of chopped fresh basil leaves. Add balsamic
1 Tomato Calories: vinegar, salt & pepper to taste.
2 Apples 647 ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 whole Pita Digestive Enzymes, Omega 3 caps, Vitamin B
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
2:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 42g P Protein Shake with Fruit
28 grams Protein powder 54g C Put all ingredients in a blender over ice and blend,
1 cup Oatmeal 0g F adding water to create desired consistency. If a
1 cup Strawberries Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
5:00 pm Dinner Portions
Item Portions
10 2/3 oz Whitefish 56g P Sweet and Sour Whitefish
3 cups Carrots 72g C Saute chopped vegetables until tender. Add tomato
2 cups Celery 15g F sauce, lemon juice, and a little bit of brown sugar.
2 Lemons Calories: Place fish on a pan and pour mixture on top, cover
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 with foil and bake at 350 for 20 minutes.
1/2 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in a blender over ice and blend,
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F adding water to create desired consistency. If a
1 cup Strawberries Calories:blender is not available, set aside the fruit and shake
1/3 cup Oatmeal 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 26 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
6 Egg whites 56g P A simple breakfast. Enjoy fruit on the side.
2 1/2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
5 Eggs, whole 647

Item
9:00 am Snack Portions
Item Portions
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
1 tbsp Barley 36g C Carbs
2 cups Strawberries 9g F
1 tsp Olive, Flax, Hemp or Salmon Oils Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
8 oz Tuna, canned in water 56g P Tuna and Vegetable Salad
1 cup Celery 72g C Roughly chop the vegetables and mix with olive oil, a
1 cup Cucumber 15g F dash of balsamic vinegar and salt, pepper and
1 Pepper (bell or cubanelle) Calories: thyme. Put the tuna on top (dashing with a little
1 cup Tomatoes 647 lemon juice if you want) and start eating!
1 cup Grapes Enjoy the fruit for dessert. ***OPTIONAL/OPTIMAL
2 whole Pita SUPPLEMENTS:*** Digestive Enzymes, Omega 3
2/3 tsp Olive, Flax, Hemp or Salmon Oils caps, Vitamin B
18 Peanuts

Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Grilled Chicken with Seasoned Beans
2 1/4 cups Beans, green or yellow 72g C Let beans and vegetables marinate in olive oil,
1/4 cup Beans, black 15g F balsamic vinegar and seasoning for at least a couple
1/2 cup Chickpeas Calories: hours. Grill the chicken, rubbing first with a
1/2 cup Cucumber 647 seasoning mixture of salt, lemon pepper, and
1 Pepper (bell or cubanelle) rosemary (optional). Enjoy!
3/4 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Applesauce & Peanuts
1 1/3 cups Applesauce 36g C Enjoy this quick snack.
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 27 Schedule: 11:00 am Snack 8:00 pm Snack
8:00 am Breakfast 2:00 pm Mid Meal
10:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 10:00 am
Item
8:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Eggs with sautéed vegetables.
2 cups Mushrooms 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 cups Onions 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
2 cups Jalapeno peppers Calories: 1 gram Vit C, 400 i.u. Vit E,
1/2 cup Salsa 647
3 cups Tomatoes
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
10:00 am Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
1 cup Strawberries Calories: Put all ingredients in a blender over ice and blend to
1/2 tbsp Barley 337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
2:00 pm Mid Meal Portions
Item Portions
2 cups Won ton soup 56g P A bowl of soup with a tuna sandwich on the side.
4 oz Tuna, canned in water 72g C Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 whole Pita 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1 tsp Mayonnaise Calories:
647
Item
5:00 pm Dinner Portions
Item Portions
8 oz Beef, lean cuts 56g P Steak and Potatoes
2 cups Potato 72g C Cube the potatoes and toss in olive oil, salt, pepper,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F a dash of chili powder and some cayenne pepper if
2 Peppers (bell or cubanelle) Calories: you like 'em spicy, then roast them at 350 degrees for
1/4 cup Baked beans 647 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
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Apples & Peanuts
2 Apples 36g C A quick snack to keep you going through the day!
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 28 Schedule: 1:00 pm Mid Meal 9:00 pm Snack
9:00 am Breakfast 4:00 pm Snack
11:00 am Snack 7:00 pm Dinner
REST
Item
9:00 am Breakfast Portions Preparation Suggestions:
14 grams Protein powder 56g P A healthy breakfast with plenty of fibre. Enjoy the
2 cups Milk, low fat (1%) 72g C cheese on the side. You can add the nuts to your
3 cups Bran cereal, all varieties 15g F cereal for a bit of crunch!
5 tbsp Almonds, slivered Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 oz Cheddar cheese, light/low fat 647 Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 gram Vit C, 400 i.u. Vit E,
Item
11:00 am Snack Portions
Item Portions
1 cup Cottage cheese, light/low fat 28g P Another great, on-the-go snack!
1 1/3 cups Fruit cocktail 36g C
18 Peanuts 9g F
Calories:
337
Item
1:00 pm Mid Meal Portions
Item Portions
8 oz Beef, lean cuts 56g P Beef and vegetable pasta. Enjoy!
1 cup Celery 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/2 cup Onions 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1/4 cup Tomato, puree Calories:
1 1/2 cups Pasta 647
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
4:00 pm Snack Portions
Item Portions
42 grams Protein powder 42g P Blueberry Surprise
2 cups Blueberries 54g C Blend powder, tofu, blueberries and olive oil together.
2/3 cup Oatmeal 0g F Throw into the fridge overnight for a nice, cool meal!
Calories: SURPIRSE no tofu, wow thank goodness I hate tofu.
384
Item
7:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Grilled Chicken with Seasoned Beans
2 1/4 cups Beans, green or yellow 72g C Let beans and vegetables marinate in olive oil,
1/4 cup Beans, black 15g F balsamic vinegar and seasoning for at least a couple
1/2 cup Chickpeas Calories: hours. Grill the chicken, rubbing first with a
1/2 cup Cucumber 647 seasoning mixture of salt, lemon pepper, and
1 Pepper (bell or cubanelle) rosemary (optional). Enjoy!
3/4 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
9:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in a blender over ice and blend,
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F adding water to create desired consistency. If a
1 cup Strawberries Calories:blender is not available, set aside the fruit and shake
1/3 cup Oatmeal 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 29 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
56 grams Protein powder 56g P A refreshing breakfast.
1 cup Mandarin orange, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 cups Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
9:00 am Snack Portions
Item Portions
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
2 cups Strawberries 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
8 oz Tuna, canned in water 56g P Tuna and Vegetable Salad
1 cup Celery 72g C Roughly chop the vegetables and mix with olive oil, a
1 cup Cucumber 15g F dash of balsamic vinegar and salt, pepper and
1 Pepper (bell or cubanelle) Calories: thyme. Put the tuna on top (dashing with a little
1 cup Tomatoes 647 lemon juice if you want) and start eating!
1 cup Grapes
2 whole Pita Enjoy the fruit for dessert. ***OPTIONAL/OPTIMAL
2/3 tsp Olive, Flax, Hemp or Salmon Oils SUPPLEMENTS:*** Digestive Enzymes, Omega 3
18 Peanuts caps, Vitamin B

Item
5:00 pm Dinner Portions
Item Portions
6 oz Chicken breast, skinless 56g P Chicken Wrap
2 oz Cheese, low or non fat 72g C Cut chicken into strips. In a medium pan heat oil. Add
2 Peppers (bell or cubanelle) 15g F chicken to oil with desired seasonings and pan fry
2 whole Pita Calories: until cooked. You can fry the vegetables or have
1 cup Salsa 647 them raw. Mix all ingredients into pita and enjoy.
1/2 cup Onions ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Applesauce & Peanuts
1 1/3 cups Applesauce 36g C Enjoy this quick snack.
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 30 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
4 oz Cheese, low or non fat 56g P Simple, balanced, and fast, this breakfast is perfect
1 2/3 cups Mandarin orange, canned 72g C for those with busy lifestyles.
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 Eggs, whole Calories: Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Fruit juice 647 1 gram Vit C, 400 i.u. Vit E,

Item
9:00 am Snack Portions
Item Portions
1 cup Cottage cheese, light/low fat 28g P Another great, on-the-go snack!
1 1/3 cups Fruit cocktail 36g C
18 Peanuts 9g F
Calories:
337
Item
11:00 am Mid Meal Portions
Item Portions
6 oz Chicken breast, deli style 56g P Tomato Cucumber Salad
4 oz Cheese, low or non fat 72g C Mix ingredients with 1 clove of minced garlic and 1/3
2 cups Cucumber 15g F tbsp of chopped fresh basil leaves. Add balsamic
1 Tomato Calories: vinegar, salt & pepper to taste.
2 Apples 647 ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 whole Pita Digestive Enzymes, Omega 3 caps, Vitamin B
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
2:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 42g P Protein Shake with Fruit
28 grams Protein powder 54g C Put all ingredients in a blender over ice and blend,
1 cup Oatmeal 0g F adding water to create desired consistency. If a
1 cup Strawberries Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
5:00 pm Dinner Portions
Item Portions
10 2/3 oz Whitefish 56g P Sweet and Sour Whitefish
3 cups Carrots 72g C Saute chopped vegetables until tender. Add tomato
2 cups Celery 15g F sauce, lemon juice, and a little bit of brown sugar.
2 Lemons Calories: Place fish on a pan and pour mixture on top, cover
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 with foil and bake at 350 for 20 minutes.
1/2 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in blender over ice and blend.
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F Add water to create desired consistency. Enjoy!
1/3 cup Oatmeal Calories:
1 cup Strawberries 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 31 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
2 cups Cottage cheese, light/low fat 56g P A healthy breakfast with fibre and fruit. This meal is
3 cups Bran cereal, all varieties 72g C perfectly balanced! Just mix all the ingredients
2 cups Strawberries 15g F together and enjoy. ***OPTIONAL/OPTIMAL
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
647 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,
Item
9:00 am Snack Portions
Item Portions
1 cup Yogurt, plain, low fat 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
2 cups Won ton soup 56g P A bowl of soup with a tuna sandwich on the side.
4 oz Tuna, canned in water 72g C Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 whole Pita 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1 tsp Mayonnaise Calories:
647
Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with fruit and applesauce on the side.
1 cup Applesauce 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2/3 cup Fruit cocktail 15g F Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Calories: Vit/Mineral
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647

Item
8:00 pm Snack Portions
Item Portions
2 cups Yogurt, plain, low fat 28g P Yogurt & Almonds
9 Almonds, whole 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 32 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
2 cups Cottage cheese, light/low fat 56g P A healthy breakfast with fibre and fruit. This meal is
3 cups Bran cereal, all varieties 72g C perfectly balanced! Just mix all the ingredients
2 cups Strawberries 15g F together and enjoy. ***OPTIONAL/OPTIMAL
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
647 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,
Item
9:00 am Snack Portions
Item Portions
2 cups Yogurt, plain, low fat 28g P Yogurt & Slivered Almonds
3 tbsp Almonds, slivered 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
Calories:
337
Item
11:00 am Mid Meal Portions
Item Portions
8 oz Beef, lean cuts 56g P Beef and vegetable pasta. Enjoy!
1 cup Celery 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/2 cup Onions 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1/4 cup Tomato, puree Calories:
1 1/2 cups Pasta 647
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
2:00 pm Snack Portions
Item Portions
21 grams Protein powder 42g P Protein Smoothie
1 1/2 cups Yogurt, plain, low fat 54g C Put all ingredients in a blender over ice and blend,
1 cup Peaches, canned 0g F adding water to create desired consistency. If a
1/3 cup Oatmeal Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with sautéed vegetables: an easy meal to
2 cups Mushrooms 72g C prepare. Try seasoning the vegetables with salt and
1 cup Onions 15g F pepper to taste, plus some basil and oregano.
3 cups Tomatoes Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Vit/Mineral

Item
8:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in blender over ice and blend.
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F Add water to create desired consistency. Enjoy!
1/3 cup Oatmeal Calories:
1 cup Strawberries 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 33 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
2 cups Cottage cheese, light/low fat 56g P A healthy breakfast with fibre and fruit. This meal is
3 cups Bran cereal, all varieties 72g C perfectly balanced! Just mix all the ingredients
2 cups Strawberries 15g F together and enjoy. ***OPTIONAL/OPTIMAL
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
647 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,
Item
9:00 am Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
1 cup Strawberries Calories: Put all ingredients in a blender over ice and blend to
1/2 tbsp Barley 337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
2 cups Won ton soup 56g P A bowl of soup with a tuna sandwich on the side.
4 oz Tuna, canned in water 72g C Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 whole Pita 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1 tsp Mayonnaise Calories:
647
Item
5:00 pm Dinner Portions
Item Portions
12 oz Ground beef (< 10% fat) 56g P Beef Stew
1/3 cup Chickpeas 72g C Brown beef quickly and place in a pot with the
1/3 cup Kidney beans 15g F vegetables and pasta. Stew everything together for
2/3 cup Onions Calories: this highly nutritious dinner. ***OPTIONAL/OPTIMAL
3 cups Tomatoes 647 SUPPLEMENTS:*** Digestive Enzymes, Omega 3
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils caps, Vitamin B, Multi Vit/Mineral
1/2 cup Pasta

Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Apples & Peanuts
2 Apples 36g C A quick snack to keep you going through the day!
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 34 Schedule: 11:00 am Snack 8:00 pm Snack
8:00 am Breakfast 2:00 pm Mid Meal
10:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 10:00 am
Item
8:00 am Breakfast Portions Preparation Suggestions:
56 grams Protein powder 56g P A refreshing breakfast.
1 cup Mandarin orange, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 cups Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
10:00 am Snack Portions
Item Portions
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
1 tbsp Barley 36g C Carbs
2 cups Strawberries 9g F
1 tsp Olive, Flax, Hemp or Salmon Oils Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
2:00 pm Mid Meal Portions
Item Portions
2 cups Milk, low fat (1%) 56g P A bowl of soup and a glass of milk with yogurt for
1 cup Yogurt, plain, low fat 72g C desert: it doesn't get much easier to prepare than
2 2/3 cups Beef and vegetable soup 15g F that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: Digestive Enzymes, Omega 3 caps, Vitamin B
647
Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with fruit and applesauce on the side.
1 cup Applesauce 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2/3 cup Fruit cocktail 15g F Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Calories: Vit/Mineral
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647

Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Applesauce & Peanuts
1 1/3 cups Applesauce 36g C Enjoy this quick snack.
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 35 Schedule: 1:00 pm Mid Meal 9:00 pm Snack
9:00 am Breakfast 4:00 pm Snack
11:00 am Snack 7:00 pm Dinner
REST
Item
9:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Eggs with sautéed vegetables.
2 cups Mushrooms 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 cups Onions 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
2 cups Jalapeno peppers Calories: 1 gram Vit C, 400 i.u. Vit E,
1/2 cup Salsa 647
3 cups Tomatoes
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
11:00 am Snack Portions
Item Portions
2 cups Yogurt, plain, low fat 28g P Yogurt & Slivered Almonds
3 tbsp Almonds, slivered 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
Calories:
337
Item
1:00 pm Mid Meal Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken Breast Sandwich - Triple Decker Baby!
3 slice Whole grain bread 72g C Mix your favourite seasonings with oil and brush on
1/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F chicken breast. Cook chicken throughly. Slice and
4 tsp Mayonnaise Calories: top with mayonnaise. You may also wish to add
2/3 cup Applesauce 647 lettuce for crunch. Bang back applesauce for desert.
***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B
Item
4:00 pm Snack Portions
Item Portions
42 grams Protein powder 42g P Blueberry Surprise
2 cups Blueberries 54g C Blend powder, tofu, blueberries and olive oil together.
2/3 cup Oatmeal 0g F Throw into the fridge overnight for a nice, cool meal!
Calories: SURPIRSE no tofu, wow thank goodness I hate tofu.
384
Item
7:00 pm Dinner Portions
Item Portions
12 oz Ground beef (< 10% fat) 56g P Beef Stew
1/3 cup Chickpeas 72g C Brown beef quickly and place in a pot with the
1/3 cup Kidney beans 15g F vegetables and pasta. Stew everything together for
2/3 cup Onions Calories: this highly nutritious dinner. ***OPTIONAL/OPTIMAL
3 cups Tomatoes 647 SUPPLEMENTS:*** Digestive Enzymes, Omega 3
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils caps, Vitamin B, Multi Vit/Mineral
1/2 cup Pasta

Item
9:00 pm Snack Portions
Item Portions
14 grams Protein powder 28g P Protein Shake
2 cups Milk, low fat (1%) 36g C Put all ingredients in a blender over ice and blend,
1/2 cup Peaches, canned 9g F adding water to create desired consistency. If a
1/2 tbsp Barley Calories:blender is not available, set aside the fruit and shake
1 tsp Olive, Flax, Hemp or Salmon Oils 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 36 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
6 Egg whites 56g P A simple breakfast. Enjoy fruit on the side.
2 1/2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
5 Eggs, whole 647

Item
9:00 am Snack Portions
Item Portions
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
1 tbsp Barley 36g C Carbs
2 cups Strawberries 9g F
1 tsp Olive, Flax, Hemp or Salmon Oils Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
2 cups Milk, low fat (1%) 56g P A bowl of soup and a glass of milk with yogurt for
1 cup Yogurt, plain, low fat 72g C desert: it doesn't get much easier to prepare than
2 2/3 cups Beef and vegetable soup 15g F that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: Digestive Enzymes, Omega 3 caps, Vitamin B
647
Item
5:00 pm Dinner Portions
Item Portions
6 oz Chicken breast, skinless 56g P Chicken Wrap
2 oz Cheese, low or non fat 72g C Cut chicken into strips. In a medium pan heat oil. Add
2 Peppers (bell or cubanelle) 15g F chicken to oil with desired seasonings and pan fry
2 whole Pita Calories: until cooked. You can fry the vegetables or have
1 cup Salsa 647 them raw. Mix all ingredients into pita and enjoy.
1/2 cup Onions ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Apples & Peanuts
2 Apples 36g C A quick snack to keep you going through the day!
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 37 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
4 oz Cheese, low or non fat 56g P Simple, balanced, and fast, this breakfast is perfect
1 2/3 cups Mandarin orange, canned 72g C for those with busy lifestyles.
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 Eggs, whole Calories: Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Fruit juice 647 1 gram Vit C, 400 i.u. Vit E,

Item
9:00 am Snack Portions
Item Portions
2 cups Yogurt, plain, low fat 28g P Yogurt & Slivered Almonds
3 tbsp Almonds, slivered 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
Calories:
337
Item
11:00 am Mid Meal Portions
Item Portions
8 oz Beef, lean cuts 56g P Beef and vegetable pasta. Enjoy!
1 cup Celery 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/2 cup Onions 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1/4 cup Tomato, puree Calories:
1 1/2 cups Pasta 647
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
2:00 pm Snack Portions
Item Portions
42 grams Protein powder 42g P Blueberry Surprise
2 cups Blueberries 54g C Blend powder, tofu, blueberries and olive oil together.
2/3 cup Oatmeal 0g F Throw into the fridge overnight for a nice, cool meal!
Calories: SURPIRSE no tofu, wow thank goodness I hate tofu.
384
Item
5:00 pm Dinner Portions
Item Portions
6 oz Chicken breast, skinless 56g P Chicken Wrap
2 oz Cheese, low or non fat 72g C Cut chicken into strips. In a medium pan heat oil. Add
2 Peppers (bell or cubanelle) 15g F chicken to oil with desired seasonings and pan fry
2 whole Pita Calories: until cooked. You can fry the vegetables or have
1 cup Salsa 647 them raw. Mix all ingredients into pita and enjoy.
1/2 cup Onions ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in blender over ice and blend.
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F Add water to create desired consistency. Enjoy!
1/3 cup Oatmeal Calories:
1 cup Strawberries 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 38 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
56 grams Protein powder 56g P A refreshing breakfast.
1 cup Mandarin orange, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 cups Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
9:00 am Snack Portions
Item Portions
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
2 cups Strawberries 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
1 cup Milk, low fat (1%) 56g P Triple Decker Deli Meat Sandwich
3 oz Cheese, low or non fat 72g C Use ingredients to make a sandwich. Add onion and
6 oz Turkey breast, deli style 15g F a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL
1/2 cup Grapes Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
3 slice Whole grain bread 647 caps, Vitamin B
18 Peanuts
2 tsp Mayonnaise

Item
5:00 pm Dinner Portions
Item Portions
6 oz Chicken breast, skinless 56g P Chicken Wrap
2 oz Cheese, low or non fat 72g C Cut chicken into strips. In a medium pan heat oil. Add
2 Peppers (bell or cubanelle) 15g F chicken to oil with desired seasonings and pan fry
2 whole Pita Calories: until cooked. You can fry the vegetables or have
1 cup Salsa 647 them raw. Mix all ingredients into pita and enjoy.
1/2 cup Onions ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Blueberries & Almonds
2 cups Blueberries 36g C A quick snack to fend off those cravings.
9 Almonds, whole 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 39 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
4 oz Cheese, low or non fat 56g P Simple, balanced, and fast, this breakfast is perfect
1 2/3 cups Mandarin orange, canned 72g C for those with busy lifestyles.
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 Eggs, whole Calories: Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Fruit juice 647 1 gram Vit C, 400 i.u. Vit E,

Item
9:00 am Snack Portions
Item Portions
1 cup Cottage cheese, light/low fat 28g P Another great, on-the-go snack!
1 1/3 cups Fruit cocktail 36g C
18 Peanuts 9g F
Calories:
337
Item
11:00 am Mid Meal Portions
Item Portions
8 oz Beef, lean cuts 56g P Beef and vegetable pasta. Enjoy!
1 cup Celery 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/2 cup Onions 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1/4 cup Tomato, puree Calories:
1 1/2 cups Pasta 647
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
2:00 pm Snack Portions
Item Portions
21 grams Protein powder 42g P Protein Smoothie
1 1/2 cups Yogurt, plain, low fat 54g C Put all ingredients in a blender over ice and blend,
1 cup Peaches, canned 0g F adding water to create desired consistency. If a
1/3 cup Oatmeal Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
5:00 pm Dinner Portions
Item Portions
6 oz Chicken breast, skinless 56g P Chicken Wrap
2 oz Cheese, low or non fat 72g C Cut chicken into strips. In a medium pan heat oil. Add
2 Peppers (bell or cubanelle) 15g F chicken to oil with desired seasonings and pan fry
2 whole Pita Calories: until cooked. You can fry the vegetables or have
1 cup Salsa 647 them raw. Mix all ingredients into pita and enjoy.
1/2 cup Onions ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in blender over ice and blend.
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F Add water to create desired consistency. Enjoy!
1/3 cup Oatmeal Calories:
1 cup Strawberries 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 40 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Eggs with sautéed vegetables.
2 cups Mushrooms 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 cups Onions 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
2 cups Jalapeno peppers Calories: 1 gram Vit C, 400 i.u. Vit E,
1/2 cup Salsa 647
3 cups Tomatoes
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
9:00 am Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
1 cup Strawberries Calories: Put all ingredients in a blender over ice and blend to
1/2 tbsp Barley 337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
2 cups Milk, low fat (1%) 56g P A bowl of soup and a glass of milk with yogurt for
1 cup Yogurt, plain, low fat 72g C desert: it doesn't get much easier to prepare than
2 2/3 cups Beef and vegetable soup 15g F that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: Digestive Enzymes, Omega 3 caps, Vitamin B
647
Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with fruit and applesauce on the side.
1 cup Applesauce 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2/3 cup Fruit cocktail 15g F Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Calories: Vit/Mineral
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647

Item
8:00 pm Snack Portions
Item Portions
2 cups Yogurt, plain, low fat 28g P Yogurt & Almonds
9 Almonds, whole 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 41 Schedule: 11:00 am Snack 8:00 pm Snack
8:00 am Breakfast 2:00 pm Mid Meal
10:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 10:00 am
Item
8:00 am Breakfast Portions Preparation Suggestions:
2 cups Cottage cheese, light/low fat 56g P A healthy breakfast with fibre and fruit. This meal is
3 cups Bran cereal, all varieties 72g C perfectly balanced! Just mix all the ingredients
2 cups Strawberries 15g F together and enjoy. ***OPTIONAL/OPTIMAL
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
647 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,
Item
10:00 am Snack Portions
Item Portions
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
1 tbsp Barley 36g C Carbs
2 cups Strawberries 9g F
1 tsp Olive, Flax, Hemp or Salmon Oils Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
2:00 pm Mid Meal Portions
Item Portions
8 oz Tuna, canned in water 56g P Tuna and Vegetable Salad
1 cup Celery 72g C Roughly chop the vegetables and mix with olive oil, a
1 cup Cucumber 15g F dash of balsamic vinegar and salt, pepper and
1 Pepper (bell or cubanelle) Calories: thyme. Put the tuna on top (dashing with a little
1 cup Tomatoes 647 lemon juice if you want) and start eating!
1 cup Grapes
2 whole Pita Enjoy the fruit for dessert. ***OPTIONAL/OPTIMAL
2/3 tsp Olive, Flax, Hemp or Salmon Oils SUPPLEMENTS:*** Digestive Enzymes, Omega 3
18 Peanuts caps, Vitamin B

Item
5:00 pm Dinner Portions
Item Portions
8 oz Beef, lean cuts 56g P Steak and Potatoes
2 cups Potato 72g C Cube the potatoes and toss in olive oil, salt, pepper,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F a dash of chili powder and some cayenne pepper if
2 Peppers (bell or cubanelle) Calories: you like 'em spicy, then roast them at 350 degrees for
1/4 cup Baked beans 647 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
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Blueberries & Almonds
2 cups Blueberries 36g C A quick snack to fend off those cravings.
9 Almonds, whole 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 42 Schedule: 1:00 pm Mid Meal 9:00 pm Snack
9:00 am Breakfast 4:00 pm Snack
11:00 am Snack 7:00 pm Dinner
REST
Item
9:00 am Breakfast Portions Preparation Suggestions:
14 grams Protein powder 56g P A healthy breakfast with plenty of fibre. Enjoy the
2 cups Milk, low fat (1%) 72g C cheese on the side. You can add the nuts to your
3 cups Bran cereal, all varieties 15g F cereal for a bit of crunch!
5 tbsp Almonds, slivered Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 oz Cheddar cheese, light/low fat 647 Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 gram Vit C, 400 i.u. Vit E,
Item
11:00 am Snack Portions
Item Portions
2 cups Yogurt, plain, low fat 28g P Yogurt & Slivered Almonds
3 tbsp Almonds, slivered 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
Calories:
337
Item
1:00 pm Mid Meal Portions
Item Portions
8 oz Beef, lean cuts 56g P Beef and vegetable pasta. Enjoy!
1 cup Celery 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/2 cup Onions 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1/4 cup Tomato, puree Calories:
1 1/2 cups Pasta 647
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
4:00 pm Snack Portions
Item Portions
42 grams Protein powder 42g P Blueberry Surprise
2 cups Blueberries 54g C Blend powder, tofu, blueberries and olive oil together.
2/3 cup Oatmeal 0g F Throw into the fridge overnight for a nice, cool meal!
Calories: SURPIRSE no tofu, wow thank goodness I hate tofu.
384
Item
7:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Grilled Chicken with Seasoned Beans
2 1/4 cups Beans, green or yellow 72g C Let beans and vegetables marinate in olive oil,
1/4 cup Beans, black 15g F balsamic vinegar and seasoning for at least a couple
1/2 cup Chickpeas Calories: hours. Grill the chicken, rubbing first with a
1/2 cup Cucumber 647 seasoning mixture of salt, lemon pepper, and
1 Pepper (bell or cubanelle) rosemary (optional). Enjoy!
3/4 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
9:00 pm Snack Portions
Item Portions
14 grams Protein powder 28g P Protein Shake
2 cups Milk, low fat (1%) 36g C Put all ingredients in a blender over ice and blend,
1/2 cup Peaches, canned 9g F adding water to create desired consistency. If a
1/2 tbsp Barley Calories:blender is not available, set aside the fruit and shake
1 tsp Olive, Flax, Hemp or Salmon Oils 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 43 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
2 cups Cottage cheese, light/low fat 56g P A healthy breakfast with fibre and fruit. This meal is
3 cups Bran cereal, all varieties 72g C perfectly balanced! Just mix all the ingredients
2 cups Strawberries 15g F together and enjoy. ***OPTIONAL/OPTIMAL
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
647 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,
Item
9:00 am Snack Portions
Item Portions
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
2 cups Strawberries 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
2 cups Won ton soup 56g P A bowl of soup with a tuna sandwich on the side.
4 oz Tuna, canned in water 72g C Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 whole Pita 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1 tsp Mayonnaise Calories:
647
Item
5:00 pm Dinner Portions
Item Portions
12 oz Ground beef (< 10% fat) 56g P Beef Stew
1/3 cup Chickpeas 72g C Brown beef quickly and place in a pot with the
1/3 cup Kidney beans 15g F vegetables and pasta. Stew everything together for
2/3 cup Onions Calories: this highly nutritious dinner. ***OPTIONAL/OPTIMAL
3 cups Tomatoes 647 SUPPLEMENTS:*** Digestive Enzymes, Omega 3
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils caps, Vitamin B, Multi Vit/Mineral
1/2 cup Pasta

Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Applesauce & Peanuts
1 1/3 cups Applesauce 36g C Enjoy this quick snack.
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 44 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
56 grams Protein powder 56g P A refreshing breakfast.
1 cup Mandarin orange, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 cups Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
9:00 am Snack Portions
Item Portions
1 cup Cottage cheese, light/low fat 28g P Another great, on-the-go snack!
1 1/3 cups Fruit cocktail 36g C
18 Peanuts 9g F
Calories:
337
Item
11:00 am Mid Meal Portions
Item Portions
8 oz Beef, lean cuts 56g P Beef and vegetable pasta. Enjoy!
1 cup Celery 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/2 cup Onions 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1/4 cup Tomato, puree Calories:
1 1/2 cups Pasta 647
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
2:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 42g P Protein Shake with Fruit
28 grams Protein powder 54g C Put all ingredients in a blender over ice and blend,
1 cup Oatmeal 0g F adding water to create desired consistency. If a
1 cup Strawberries Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with fruit and applesauce on the side.
1 cup Applesauce 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2/3 cup Fruit cocktail 15g F Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Calories: Vit/Mineral
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647

Item
8:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in blender over ice and blend.
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F Add water to create desired consistency. Enjoy!
1/3 cup Oatmeal Calories:
1 cup Strawberries 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 45 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
14 grams Protein powder 56g P A healthy breakfast with plenty of fibre. Enjoy the
2 cups Milk, low fat (1%) 72g C cheese on the side. You can add the nuts to your
3 cups Bran cereal, all varieties 15g F cereal for a bit of crunch!
5 tbsp Almonds, slivered Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 oz Cheddar cheese, light/low fat 647 Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 gram Vit C, 400 i.u. Vit E,
Item
9:00 am Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
1 cup Strawberries Calories: Put all ingredients in a blender over ice and blend to
1/2 tbsp Barley 337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
2 cups Milk, low fat (1%) 56g P A bowl of soup and a glass of milk with yogurt for
1 cup Yogurt, plain, low fat 72g C desert: it doesn't get much easier to prepare than
2 2/3 cups Beef and vegetable soup 15g F that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: Digestive Enzymes, Omega 3 caps, Vitamin B
647
Item
5:00 pm Dinner Portions
Item Portions
10 2/3 oz Whitefish 56g P Sweet and Sour Whitefish
3 cups Carrots 72g C Saute chopped vegetables until tender. Add tomato
2 cups Celery 15g F sauce, lemon juice, and a little bit of brown sugar.
2 Lemons Calories: Place fish on a pan and pour mixture on top, cover
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 with foil and bake at 350 for 20 minutes.
1/2 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
2 cups Yogurt, plain, low fat 28g P Yogurt & Almonds
9 Almonds, whole 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 46 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
2 cups Cottage cheese, light/low fat 56g P A healthy breakfast with fibre and fruit. This meal is
3 cups Bran cereal, all varieties 72g C perfectly balanced! Just mix all the ingredients
2 cups Strawberries 15g F together and enjoy. ***OPTIONAL/OPTIMAL
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
647 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,
Item
9:00 am Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese and Grape Snack
2 cups Grapes 36g C Enjoy items separately!
18 Peanuts 9g F
Calories:
337
Item
11:00 am Mid Meal Portions
Item Portions
6 oz Chicken breast, deli style 56g P Tomato Cucumber Salad
4 oz Cheese, low or non fat 72g C Mix ingredients with 1 clove of minced garlic and 1/3
2 cups Cucumber 15g F tbsp of chopped fresh basil leaves. Add balsamic
1 Tomato Calories: vinegar, salt & pepper to taste.
2 Apples 647 ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 whole Pita Digestive Enzymes, Omega 3 caps, Vitamin B
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
2:00 pm Snack Portions
Item Portions
21 grams Protein powder 42g P Protein Smoothie
1 1/2 cups Yogurt, plain, low fat 54g C Put all ingredients in a blender over ice and blend,
1 cup Peaches, canned 0g F adding water to create desired consistency. If a
1/3 cup Oatmeal Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with sautéed vegetables: an easy meal to
2 cups Mushrooms 72g C prepare. Try seasoning the vegetables with salt and
1 cup Onions 15g F pepper to taste, plus some basil and oregano.
3 cups Tomatoes Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Vit/Mineral

Item
8:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in a blender over ice and blend,
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F adding water to create desired consistency. If a
1 cup Strawberries Calories:blender is not available, set aside the fruit and shake
1/3 cup Oatmeal 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 47 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Eggs with sautéed vegetables.
2 cups Mushrooms 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 cups Onions 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
2 cups Jalapeno peppers Calories: 1 gram Vit C, 400 i.u. Vit E,
1/2 cup Salsa 647
3 cups Tomatoes
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
9:00 am Snack Portions
Item Portions
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
1 tbsp Barley 36g C Carbs
2 cups Strawberries 9g F
1 tsp Olive, Flax, Hemp or Salmon Oils Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
1 cup Milk, low fat (1%) 56g P Triple Decker Deli Meat Sandwich
3 oz Cheese, low or non fat 72g C Use ingredients to make a sandwich. Add onion and
6 oz Turkey breast, deli style 15g F a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL
1/2 cup Grapes Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
3 slice Whole grain bread 647 caps, Vitamin B
18 Peanuts
2 tsp Mayonnaise

Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with sautéed vegetables: an easy meal to
2 cups Mushrooms 72g C prepare. Try seasoning the vegetables with salt and
1 cup Onions 15g F pepper to taste, plus some basil and oregano.
3 cups Tomatoes Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Vit/Mineral

Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Applesauce & Peanuts
1 1/3 cups Applesauce 36g C Enjoy this quick snack.
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 48 Schedule: 11:00 am Snack 8:00 pm Snack
8:00 am Breakfast 2:00 pm Mid Meal
10:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 10:00 am
Item
8:00 am Breakfast Portions Preparation Suggestions:
6 Egg whites 56g P A simple breakfast. Enjoy fruit on the side.
2 1/2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
5 Eggs, whole 647

Item
10:00 am Snack Portions
Item Portions
1 cup Yogurt, plain, low fat 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
2:00 pm Mid Meal Portions
Item Portions
1 cup Milk, low fat (1%) 56g P Triple Decker Deli Meat Sandwich
3 oz Cheese, low or non fat 72g C Use ingredients to make a sandwich. Add onion and
6 oz Turkey breast, deli style 15g F a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL
1/2 cup Grapes Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
3 slice Whole grain bread 647 caps, Vitamin B
18 Peanuts
2 tsp Mayonnaise

Item
5:00 pm Dinner Portions
Item Portions
8 oz Beef, lean cuts 56g P Steak and Potatoes
2 cups Potato 72g C Cube the potatoes and toss in olive oil, salt, pepper,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F a dash of chili powder and some cayenne pepper if
2 Peppers (bell or cubanelle) Calories: you like 'em spicy, then roast them at 350 degrees for
1/4 cup Baked beans 647 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
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Apples & Peanuts
2 Apples 36g C A quick snack to keep you going through the day!
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 49 Schedule: 1:00 pm Mid Meal 9:00 pm Snack
9:00 am Breakfast 4:00 pm Snack
11:00 am Snack 7:00 pm Dinner
REST
Item
9:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Eggs with sautéed vegetables.
2 cups Mushrooms 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 cups Onions 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
2 cups Jalapeno peppers Calories: 1 gram Vit C, 400 i.u. Vit E,
1/2 cup Salsa 647
3 cups Tomatoes
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
11:00 am Snack Portions
Item Portions
2 cups Yogurt, plain, low fat 28g P Yogurt & Slivered Almonds
3 tbsp Almonds, slivered 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
Calories:
337
Item
1:00 pm Mid Meal Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken Breast Sandwich - Triple Decker Baby!
3 slice Whole grain bread 72g C Mix your favourite seasonings with oil and brush on
1/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F chicken breast. Cook chicken throughly. Slice and
4 tsp Mayonnaise Calories: top with mayonnaise. You may also wish to add
2/3 cup Applesauce 647 lettuce for crunch. Bang back applesauce for desert.
***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B
Item
4:00 pm Snack Portions
Item Portions
42 grams Protein powder 42g P Blueberry Surprise
2 cups Blueberries 54g C Blend powder, tofu, blueberries and olive oil together.
2/3 cup Oatmeal 0g F Throw into the fridge overnight for a nice, cool meal!
Calories: SURPIRSE no tofu, wow thank goodness I hate tofu.
384
Item
7:00 pm Dinner Portions
Item Portions
8 oz Beef, lean cuts 56g P Steak and Potatoes
2 cups Potato 72g C Cube the potatoes and toss in olive oil, salt, pepper,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F a dash of chili powder and some cayenne pepper if
2 Peppers (bell or cubanelle) Calories: you like 'em spicy, then roast them at 350 degrees for
1/4 cup Baked beans 647 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
9:00 pm Snack Portions
Item Portions
14 grams Protein powder 28g P Protein Shake
2 cups Milk, low fat (1%) 36g C Put all ingredients in a blender over ice and blend,
1/2 cup Peaches, canned 9g F adding water to create desired consistency. If a
1/2 tbsp Barley Calories:blender is not available, set aside the fruit and shake
1 tsp Olive, Flax, Hemp or Salmon Oils 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 50 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
4 oz Cheese, low or non fat 56g P Simple, balanced, and fast, this breakfast is perfect
1 2/3 cups Mandarin orange, canned 72g C for those with busy lifestyles.
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 Eggs, whole Calories: Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Fruit juice 647 1 gram Vit C, 400 i.u. Vit E,

Item
9:00 am Snack Portions
Item Portions
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
2 cups Strawberries 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
1 cup Milk, low fat (1%) 56g P Triple Decker Deli Meat Sandwich
3 oz Cheese, low or non fat 72g C Use ingredients to make a sandwich. Add onion and
6 oz Turkey breast, deli style 15g F a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL
1/2 cup Grapes Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
3 slice Whole grain bread 647 caps, Vitamin B
18 Peanuts
2 tsp Mayonnaise

Item
5:00 pm Dinner Portions
Item Portions
10 2/3 oz Whitefish 56g P Sweet and Sour Whitefish
3 cups Carrots 72g C Saute chopped vegetables until tender. Add tomato
2 cups Celery 15g F sauce, lemon juice, and a little bit of brown sugar.
2 Lemons Calories: Place fish on a pan and pour mixture on top, cover
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 with foil and bake at 350 for 20 minutes.
1/2 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Applesauce & Peanuts
1 1/3 cups Applesauce 36g C Enjoy this quick snack.
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 51 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
2 cups Cottage cheese, light/low fat 56g P A healthy breakfast with fibre and fruit. This meal is
3 cups Bran cereal, all varieties 72g C perfectly balanced! Just mix all the ingredients
2 cups Strawberries 15g F together and enjoy. ***OPTIONAL/OPTIMAL
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
647 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,
Item
9:00 am Snack Portions
Item Portions
2 cups Yogurt, plain, low fat 28g P Yogurt & Slivered Almonds
3 tbsp Almonds, slivered 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
Calories:
337
Item
11:00 am Mid Meal Portions
Item Portions
6 oz Chicken breast, deli style 56g P Tomato Cucumber Salad
4 oz Cheese, low or non fat 72g C Mix ingredients with 1 clove of minced garlic and 1/3
2 cups Cucumber 15g F tbsp of chopped fresh basil leaves. Add balsamic
1 Tomato Calories: vinegar, salt & pepper to taste.
2 Apples 647 ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 whole Pita Digestive Enzymes, Omega 3 caps, Vitamin B
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
2:00 pm Snack Portions
Item Portions
42 grams Protein powder 42g P Blueberry Surprise
2 cups Blueberries 54g C Blend powder, tofu, blueberries and olive oil together.
2/3 cup Oatmeal 0g F Throw into the fridge overnight for a nice, cool meal!
Calories: SURPIRSE no tofu, wow thank goodness I hate tofu.
384
Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with fruit and applesauce on the side.
1 cup Applesauce 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2/3 cup Fruit cocktail 15g F Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Calories: Vit/Mineral
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647

Item
8:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in a blender over ice and blend,
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F adding water to create desired consistency. If a
1 cup Strawberries Calories:blender is not available, set aside the fruit and shake
1/3 cup Oatmeal 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 52 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Toasted egg sandwich with fruit.
2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 slice Whole grain bread 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
9:00 am Snack Portions
Item Portions
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
1 tbsp Barley 36g C Carbs
2 cups Strawberries 9g F
1 tsp Olive, Flax, Hemp or Salmon Oils Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
1 cup Milk, low fat (1%) 56g P Triple Decker Deli Meat Sandwich
3 oz Cheese, low or non fat 72g C Use ingredients to make a sandwich. Add onion and
6 oz Turkey breast, deli style 15g F a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL
1/2 cup Grapes Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
3 slice Whole grain bread 647 caps, Vitamin B
18 Peanuts
2 tsp Mayonnaise

Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Grilled Chicken with Seasoned Beans
2 1/4 cups Beans, green or yellow 72g C Let beans and vegetables marinate in olive oil,
1/4 cup Beans, black 15g F balsamic vinegar and seasoning for at least a couple
1/2 cup Chickpeas Calories: hours. Grill the chicken, rubbing first with a
1/2 cup Cucumber 647 seasoning mixture of salt, lemon pepper, and
1 Pepper (bell or cubanelle) rosemary (optional). Enjoy!
3/4 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Blueberries & Almonds
2 cups Blueberries 36g C A quick snack to fend off those cravings.
9 Almonds, whole 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 53 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Eggs with sautéed vegetables.
2 cups Mushrooms 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 cups Onions 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
2 cups Jalapeno peppers Calories: 1 gram Vit C, 400 i.u. Vit E,
1/2 cup Salsa 647
3 cups Tomatoes
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
9:00 am Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese and Grape Snack
2 cups Grapes 36g C Enjoy items separately!
18 Peanuts 9g F
Calories:
337
Item
11:00 am Mid Meal Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken Breast Sandwich - Triple Decker Baby!
3 slice Whole grain bread 72g C Mix your favourite seasonings with oil and brush on
1/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F chicken breast. Cook chicken throughly. Slice and
4 tsp Mayonnaise Calories: top with mayonnaise. You may also wish to add
2/3 cup Applesauce 647 lettuce for crunch. Bang back applesauce for desert.
***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B
Item
2:00 pm Snack Portions
Item Portions
42 grams Protein powder 42g P Blueberry Surprise
2 cups Blueberries 54g C Blend powder, tofu, blueberries and olive oil together.
2/3 cup Oatmeal 0g F Throw into the fridge overnight for a nice, cool meal!
Calories: SURPIRSE no tofu, wow thank goodness I hate tofu.
384
Item
5:00 pm Dinner Portions
Item Portions
12 oz Ground beef (< 10% fat) 56g P Beef Stew
1/3 cup Chickpeas 72g C Brown beef quickly and place in a pot with the
1/3 cup Kidney beans 15g F vegetables and pasta. Stew everything together for
2/3 cup Onions Calories: this highly nutritious dinner. ***OPTIONAL/OPTIMAL
3 cups Tomatoes 647 SUPPLEMENTS:*** Digestive Enzymes, Omega 3
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils caps, Vitamin B, Multi Vit/Mineral
1/2 cup Pasta

Item
8:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in blender over ice and blend.
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F Add water to create desired consistency. Enjoy!
1/3 cup Oatmeal Calories:
1 cup Strawberries 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 54 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Toasted egg sandwich with fruit.
2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 slice Whole grain bread 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
9:00 am Snack Portions
Item Portions
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
1 tbsp Barley 36g C Carbs
2 cups Strawberries 9g F
1 tsp Olive, Flax, Hemp or Salmon Oils Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
2 cups Milk, low fat (1%) 56g P A bowl of soup and a glass of milk with yogurt for
1 cup Yogurt, plain, low fat 72g C desert: it doesn't get much easier to prepare than
2 2/3 cups Beef and vegetable soup 15g F that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: Digestive Enzymes, Omega 3 caps, Vitamin B
647
Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with fruit and applesauce on the side.
1 cup Applesauce 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2/3 cup Fruit cocktail 15g F Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Calories: Vit/Mineral
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647

Item
8:00 pm Snack Portions
Item Portions
2 cups Yogurt, plain, low fat 28g P Yogurt & Almonds
9 Almonds, whole 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 55 Schedule: 11:00 am Snack 8:00 pm Snack
8:00 am Breakfast 2:00 pm Mid Meal
10:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 10:00 am
Item
8:00 am Breakfast Portions Preparation Suggestions:
56 grams Protein powder 56g P A refreshing breakfast.
1 cup Mandarin orange, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 cups Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
10:00 am Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
1 cup Strawberries Calories: Put all ingredients in a blender over ice and blend to
1/2 tbsp Barley 337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
2:00 pm Mid Meal Portions
Item Portions
2 cups Milk, low fat (1%) 56g P A bowl of soup and a glass of milk with yogurt for
1 cup Yogurt, plain, low fat 72g C desert: it doesn't get much easier to prepare than
2 2/3 cups Beef and vegetable soup 15g F that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: Digestive Enzymes, Omega 3 caps, Vitamin B
647
Item
5:00 pm Dinner Portions
Item Portions
8 oz Beef, lean cuts 56g P Steak and Potatoes
2 cups Potato 72g C Cube the potatoes and toss in olive oil, salt, pepper,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F a dash of chili powder and some cayenne pepper if
2 Peppers (bell or cubanelle) Calories: you like 'em spicy, then roast them at 350 degrees for
1/4 cup Baked beans 647 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
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Blueberries & Almonds
2 cups Blueberries 36g C A quick snack to fend off those cravings.
9 Almonds, whole 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 56 Schedule: 1:00 pm Mid Meal 9:00 pm Snack
9:00 am Breakfast 4:00 pm Snack
11:00 am Snack 7:00 pm Dinner
REST
Item
9:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Toasted egg sandwich with fruit.
2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 slice Whole grain bread 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
11:00 am Snack Portions
Item Portions
2 cups Yogurt, plain, low fat 28g P Yogurt & Slivered Almonds
3 tbsp Almonds, slivered 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
Calories:
337
Item
1:00 pm Mid Meal Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken Breast Sandwich - Triple Decker Baby!
3 slice Whole grain bread 72g C Mix your favourite seasonings with oil and brush on
1/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F chicken breast. Cook chicken throughly. Slice and
4 tsp Mayonnaise Calories: top with mayonnaise. You may also wish to add
2/3 cup Applesauce 647 lettuce for crunch. Bang back applesauce for desert.
***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B
Item
4:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 42g P Protein Shake with Fruit
28 grams Protein powder 54g C Put all ingredients in a blender over ice and blend,
1 cup Oatmeal 0g F adding water to create desired consistency. If a
1 cup Strawberries Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
7:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with fruit and applesauce on the side.
1 cup Applesauce 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2/3 cup Fruit cocktail 15g F Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Calories: Vit/Mineral
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647

Item
9:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in blender over ice and blend.
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F Add water to create desired consistency. Enjoy!
1/3 cup Oatmeal Calories:
1 cup Strawberries 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 57 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Toasted egg sandwich with fruit.
2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 slice Whole grain bread 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
9:00 am Snack Portions
Item Portions
1 cup Yogurt, plain, low fat 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
2 cups Milk, low fat (1%) 56g P A bowl of soup and a glass of milk with yogurt for
1 cup Yogurt, plain, low fat 72g C desert: it doesn't get much easier to prepare than
2 2/3 cups Beef and vegetable soup 15g F that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: Digestive Enzymes, Omega 3 caps, Vitamin B
647
Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with sautéed vegetables: an easy meal to
2 cups Mushrooms 72g C prepare. Try seasoning the vegetables with salt and
1 cup Onions 15g F pepper to taste, plus some basil and oregano.
3 cups Tomatoes Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Vit/Mineral

Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Applesauce & Peanuts
1 1/3 cups Applesauce 36g C Enjoy this quick snack.
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 58 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
14 grams Protein powder 56g P A healthy breakfast with plenty of fibre. Enjoy the
2 cups Milk, low fat (1%) 72g C cheese on the side. You can add the nuts to your
3 cups Bran cereal, all varieties 15g F cereal for a bit of crunch!
5 tbsp Almonds, slivered Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 oz Cheddar cheese, light/low fat 647 Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 gram Vit C, 400 i.u. Vit E,
Item
9:00 am Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese and Grape Snack
2 cups Grapes 36g C Enjoy items separately!
18 Peanuts 9g F
Calories:
337
Item
11:00 am Mid Meal Portions
Item Portions
6 oz Chicken breast, deli style 56g P Tomato Cucumber Salad
4 oz Cheese, low or non fat 72g C Mix ingredients with 1 clove of minced garlic and 1/3
2 cups Cucumber 15g F tbsp of chopped fresh basil leaves. Add balsamic
1 Tomato Calories: vinegar, salt & pepper to taste.
2 Apples 647 ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 whole Pita Digestive Enzymes, Omega 3 caps, Vitamin B
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
2:00 pm Snack Portions
Item Portions
42 grams Protein powder 42g P Blueberry Surprise
2 cups Blueberries 54g C Blend powder, tofu, blueberries and olive oil together.
2/3 cup Oatmeal 0g F Throw into the fridge overnight for a nice, cool meal!
Calories: SURPIRSE no tofu, wow thank goodness I hate tofu.
384
Item
5:00 pm Dinner Portions
Item Portions
6 oz Chicken breast, skinless 56g P Chicken Wrap
2 oz Cheese, low or non fat 72g C Cut chicken into strips. In a medium pan heat oil. Add
2 Peppers (bell or cubanelle) 15g F chicken to oil with desired seasonings and pan fry
2 whole Pita Calories: until cooked. You can fry the vegetables or have
1 cup Salsa 647 them raw. Mix all ingredients into pita and enjoy.
1/2 cup Onions ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
14 grams Protein powder 28g P Protein Shake
2 cups Milk, low fat (1%) 36g C Put all ingredients in a blender over ice and blend,
1/2 cup Peaches, canned 9g F adding water to create desired consistency. If a
1/2 tbsp Barley Calories:blender is not available, set aside the fruit and shake
1 tsp Olive, Flax, Hemp or Salmon Oils 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 59 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Toasted egg sandwich with fruit.
2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 slice Whole grain bread 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
9:00 am Snack Portions
Item Portions
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
1 tbsp Barley 36g C Carbs
2 cups Strawberries 9g F
1 tsp Olive, Flax, Hemp or Salmon Oils Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
1 cup Milk, low fat (1%) 56g P Triple Decker Deli Meat Sandwich
3 oz Cheese, low or non fat 72g C Use ingredients to make a sandwich. Add onion and
6 oz Turkey breast, deli style 15g F a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL
1/2 cup Grapes Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
3 slice Whole grain bread 647 caps, Vitamin B
18 Peanuts
2 tsp Mayonnaise

Item
5:00 pm Dinner Portions
Item Portions
8 oz Beef, lean cuts 56g P Steak and Potatoes
2 cups Potato 72g C Cube the potatoes and toss in olive oil, salt, pepper,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F a dash of chili powder and some cayenne pepper if
2 Peppers (bell or cubanelle) Calories: you like 'em spicy, then roast them at 350 degrees for
1/4 cup Baked beans 647 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
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Blueberries & Almonds
2 cups Blueberries 36g C A quick snack to fend off those cravings.
9 Almonds, whole 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 60 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Toasted egg sandwich with fruit.
2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 slice Whole grain bread 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
9:00 am Snack Portions
Item Portions
2 cups Yogurt, plain, low fat 28g P Yogurt & Slivered Almonds
3 tbsp Almonds, slivered 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
Calories:
337
Item
11:00 am Mid Meal Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken Breast Sandwich - Triple Decker Baby!
3 slice Whole grain bread 72g C Mix your favourite seasonings with oil and brush on
1/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F chicken breast. Cook chicken throughly. Slice and
4 tsp Mayonnaise Calories: top with mayonnaise. You may also wish to add
2/3 cup Applesauce 647 lettuce for crunch. Bang back applesauce for desert.
***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B
Item
2:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 42g P Protein Shake with Fruit
28 grams Protein powder 54g C Put all ingredients in a blender over ice and blend,
1 cup Oatmeal 0g F adding water to create desired consistency. If a
1 cup Strawberries Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Grilled Chicken with Seasoned Beans
2 1/4 cups Beans, green or yellow 72g C Let beans and vegetables marinate in olive oil,
1/4 cup Beans, black 15g F balsamic vinegar and seasoning for at least a couple
1/2 cup Chickpeas Calories: hours. Grill the chicken, rubbing first with a
1/2 cup Cucumber 647 seasoning mixture of salt, lemon pepper, and
1 Pepper (bell or cubanelle) rosemary (optional). Enjoy!
3/4 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in a blender over ice and blend,
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F adding water to create desired consistency. If a
1 cup Strawberries Calories:blender is not available, set aside the fruit and shake
1/3 cup Oatmeal 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 61 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
4 oz Cheese, low or non fat 56g P Simple, balanced, and fast, this breakfast is perfect
1 2/3 cups Mandarin orange, canned 72g C for those with busy lifestyles.
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 Eggs, whole Calories: Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Fruit juice 647 1 gram Vit C, 400 i.u. Vit E,

Item
9:00 am Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
1 cup Strawberries Calories: Put all ingredients in a blender over ice and blend to
1/2 tbsp Barley 337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
1 cup Milk, low fat (1%) 56g P Triple Decker Deli Meat Sandwich
3 oz Cheese, low or non fat 72g C Use ingredients to make a sandwich. Add onion and
6 oz Turkey breast, deli style 15g F a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL
1/2 cup Grapes Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
3 slice Whole grain bread 647 caps, Vitamin B
18 Peanuts
2 tsp Mayonnaise

Item
5:00 pm Dinner Portions
Item Portions
6 oz Chicken breast, skinless 56g P Chicken Wrap
2 oz Cheese, low or non fat 72g C Cut chicken into strips. In a medium pan heat oil. Add
2 Peppers (bell or cubanelle) 15g F chicken to oil with desired seasonings and pan fry
2 whole Pita Calories: until cooked. You can fry the vegetables or have
1 cup Salsa 647 them raw. Mix all ingredients into pita and enjoy.
1/2 cup Onions ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Blueberries & Almonds
2 cups Blueberries 36g C A quick snack to fend off those cravings.
9 Almonds, whole 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 62 Schedule: 11:00 am Snack 8:00 pm Snack
8:00 am Breakfast 2:00 pm Mid Meal
10:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 10:00 am
Item
8:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Eggs with sautéed vegetables.
2 cups Mushrooms 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 cups Onions 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
2 cups Jalapeno peppers Calories: 1 gram Vit C, 400 i.u. Vit E,
1/2 cup Salsa 647
3 cups Tomatoes
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
10:00 am Snack Portions
Item Portions
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
2 cups Strawberries 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
2:00 pm Mid Meal Portions
Item Portions
8 oz Tuna, canned in water 56g P Tuna and Vegetable Salad
1 cup Celery 72g C Roughly chop the vegetables and mix with olive oil, a
1 cup Cucumber 15g F dash of balsamic vinegar and salt, pepper and
1 Pepper (bell or cubanelle) Calories: thyme. Put the tuna on top (dashing with a little
1 cup Tomatoes 647 lemon juice if you want) and start eating!
1 cup Grapes Enjoy the fruit for dessert. ***OPTIONAL/OPTIMAL
2 whole Pita SUPPLEMENTS:*** Digestive Enzymes, Omega 3
2/3 tsp Olive, Flax, Hemp or Salmon Oils caps, Vitamin B
18 Peanuts

Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with sautéed vegetables: an easy meal to
2 cups Mushrooms 72g C prepare. Try seasoning the vegetables with salt and
1 cup Onions 15g F pepper to taste, plus some basil and oregano.
3 cups Tomatoes Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Vit/Mineral

Item
8:00 pm Snack Portions
Item Portions
2 cups Yogurt, plain, low fat 28g P Yogurt & Almonds
9 Almonds, whole 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 63 Schedule: 1:00 pm Mid Meal 9:00 pm Snack
9:00 am Breakfast 4:00 pm Snack
11:00 am Snack 7:00 pm Dinner
REST
Item
9:00 am Breakfast Portions Preparation Suggestions:
4 oz Cheese, low or non fat 56g P Simple, balanced, and fast, this breakfast is perfect
1 2/3 cups Mandarin orange, canned 72g C for those with busy lifestyles.
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 Eggs, whole Calories: Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Fruit juice 647 1 gram Vit C, 400 i.u. Vit E,

Item
11:00 am Snack Portions
Item Portions
1 cup Cottage cheese, light/low fat 28g P Another great, on-the-go snack!
1 1/3 cups Fruit cocktail 36g C
18 Peanuts 9g F
Calories:
337
Item
1:00 pm Mid Meal Portions
Item Portions
6 oz Chicken breast, deli style 56g P Tomato Cucumber Salad
4 oz Cheese, low or non fat 72g C Mix ingredients with 1 clove of minced garlic and 1/3
2 cups Cucumber 15g F tbsp of chopped fresh basil leaves. Add balsamic
1 Tomato Calories: vinegar, salt & pepper to taste.
2 Apples 647 ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 whole Pita Digestive Enzymes, Omega 3 caps, Vitamin B
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
4:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 42g P Protein Shake with Fruit
28 grams Protein powder 54g C Put all ingredients in a blender over ice and blend,
1 cup Oatmeal 0g F adding water to create desired consistency. If a
1 cup Strawberries Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
7:00 pm Dinner Portions
Item Portions
12 oz Ground beef (< 10% fat) 56g P Beef Stew
1/3 cup Chickpeas 72g C Brown beef quickly and place in a pot with the
1/3 cup Kidney beans 15g F vegetables and pasta. Stew everything together for
2/3 cup Onions Calories: this highly nutritious dinner. ***OPTIONAL/OPTIMAL
3 cups Tomatoes 647 SUPPLEMENTS:*** Digestive Enzymes, Omega 3
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils caps, Vitamin B, Multi Vit/Mineral
1/2 cup Pasta

Item
9:00 pm Snack Portions
Item Portions
14 grams Protein powder 28g P Protein Shake
2 cups Milk, low fat (1%) 36g C Put all ingredients in a blender over ice and blend,
1/2 cup Peaches, canned 9g F adding water to create desired consistency. If a
1/2 tbsp Barley Calories:blender is not available, set aside the fruit and shake
1 tsp Olive, Flax, Hemp or Salmon Oils 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 64 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
14 grams Protein powder 56g P A healthy breakfast with plenty of fibre. Enjoy the
2 cups Milk, low fat (1%) 72g C cheese on the side. You can add the nuts to your
3 cups Bran cereal, all varieties 15g F cereal for a bit of crunch!
5 tbsp Almonds, slivered Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 oz Cheddar cheese, light/low fat 647 Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 gram Vit C, 400 i.u. Vit E,
Item
9:00 am Snack Portions
Item Portions
1 cup Yogurt, plain, low fat 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
2 cups Milk, low fat (1%) 56g P A bowl of soup and a glass of milk with yogurt for
1 cup Yogurt, plain, low fat 72g C desert: it doesn't get much easier to prepare than
2 2/3 cups Beef and vegetable soup 15g F that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: Digestive Enzymes, Omega 3 caps, Vitamin B
647
Item
5:00 pm Dinner Portions
Item Portions
6 oz Chicken breast, skinless 56g P Chicken Wrap
2 oz Cheese, low or non fat 72g C Cut chicken into strips. In a medium pan heat oil. Add
2 Peppers (bell or cubanelle) 15g F chicken to oil with desired seasonings and pan fry
2 whole Pita Calories: until cooked. You can fry the vegetables or have
1 cup Salsa 647 them raw. Mix all ingredients into pita and enjoy.
1/2 cup Onions ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Applesauce & Peanuts
1 1/3 cups Applesauce 36g C Enjoy this quick snack.
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 65 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
6 Egg whites 56g P A simple breakfast. Enjoy fruit on the side.
2 1/2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
5 Eggs, whole 647

Item
9:00 am Snack Portions
Item Portions
2 cups Yogurt, plain, low fat 28g P Yogurt & Slivered Almonds
3 tbsp Almonds, slivered 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
Calories:
337
Item
11:00 am Mid Meal Portions
Item Portions
6 oz Chicken breast, deli style 56g P Tomato Cucumber Salad
4 oz Cheese, low or non fat 72g C Mix ingredients with 1 clove of minced garlic and 1/3
2 cups Cucumber 15g F tbsp of chopped fresh basil leaves. Add balsamic
1 Tomato Calories: vinegar, salt & pepper to taste.
2 Apples 647 ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 whole Pita Digestive Enzymes, Omega 3 caps, Vitamin B
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
2:00 pm Snack Portions
Item Portions
21 grams Protein powder 42g P Protein Smoothie
1 1/2 cups Yogurt, plain, low fat 54g C Put all ingredients in a blender over ice and blend,
1 cup Peaches, canned 0g F adding water to create desired consistency. If a
1/3 cup Oatmeal Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
5:00 pm Dinner Portions
Item Portions
8 oz Beef, lean cuts 56g P Steak and Potatoes
2 cups Potato 72g C Cube the potatoes and toss in olive oil, salt, pepper,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F a dash of chili powder and some cayenne pepper if
2 Peppers (bell or cubanelle) Calories: you like 'em spicy, then roast them at 350 degrees for
1/4 cup Baked beans 647 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
8:00 pm Snack Portions
Item Portions
14 grams Protein powder 28g P Protein Shake
2 cups Milk, low fat (1%) 36g C Put all ingredients in a blender over ice and blend,
1/2 cup Peaches, canned 9g F adding water to create desired consistency. If a
1/2 tbsp Barley Calories:blender is not available, set aside the fruit and shake
1 tsp Olive, Flax, Hemp or Salmon Oils 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 66 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
6 Egg whites 56g P A simple breakfast. Enjoy fruit on the side.
2 1/2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
5 Eggs, whole 647

Item
9:00 am Snack Portions
Item Portions
1 cup Yogurt, plain, low fat 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
8 oz Tuna, canned in water 56g P Tuna and Vegetable Salad
1 cup Celery 72g C Roughly chop the vegetables and mix with olive oil, a
1 cup Cucumber 15g F dash of balsamic vinegar and salt, pepper and
1 Pepper (bell or cubanelle) Calories: thyme. Put the tuna on top (dashing with a little
1 cup Tomatoes 647 lemon juice if you want) and start eating!
1 cup Grapes Enjoy the fruit for dessert. ***OPTIONAL/OPTIMAL
2 whole Pita SUPPLEMENTS:*** Digestive Enzymes, Omega 3
2/3 tsp Olive, Flax, Hemp or Salmon Oils caps, Vitamin B
18 Peanuts

Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with sautéed vegetables: an easy meal to
2 cups Mushrooms 72g C prepare. Try seasoning the vegetables with salt and
1 cup Onions 15g F pepper to taste, plus some basil and oregano.
3 cups Tomatoes Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Vit/Mineral

Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Apples & Peanuts
2 Apples 36g C A quick snack to keep you going through the day!
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 67 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Eggs with sautéed vegetables.
2 cups Mushrooms 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 cups Onions 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
2 cups Jalapeno peppers Calories: 1 gram Vit C, 400 i.u. Vit E,
1/2 cup Salsa 647
3 cups Tomatoes
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
9:00 am Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese and Grape Snack
2 cups Grapes 36g C Enjoy items separately!
18 Peanuts 9g F
Calories:
337
Item
11:00 am Mid Meal Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken Breast Sandwich - Triple Decker Baby!
3 slice Whole grain bread 72g C Mix your favourite seasonings with oil and brush on
1/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F chicken breast. Cook chicken throughly. Slice and
4 tsp Mayonnaise Calories: top with mayonnaise. You may also wish to add
2/3 cup Applesauce 647 lettuce for crunch. Bang back applesauce for desert.
***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B
Item
2:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 42g P Protein Shake with Fruit
28 grams Protein powder 54g C Put all ingredients in a blender over ice and blend,
1 cup Oatmeal 0g F adding water to create desired consistency. If a
1 cup Strawberries Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with sautéed vegetables: an easy meal to
2 cups Mushrooms 72g C prepare. Try seasoning the vegetables with salt and
1 cup Onions 15g F pepper to taste, plus some basil and oregano.
3 cups Tomatoes Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Vit/Mineral

Item
8:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in a blender over ice and blend,
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F adding water to create desired consistency. If a
1 cup Strawberries Calories:blender is not available, set aside the fruit and shake
1/3 cup Oatmeal 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 68 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Toasted egg sandwich with fruit.
2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 slice Whole grain bread 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
9:00 am Snack Portions
Item Portions
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
2 cups Strawberries 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
8 oz Tuna, canned in water 56g P Tuna and Vegetable Salad
1 cup Celery 72g C Roughly chop the vegetables and mix with olive oil, a
1 cup Cucumber 15g F dash of balsamic vinegar and salt, pepper and
1 Pepper (bell or cubanelle) Calories: thyme. Put the tuna on top (dashing with a little
1 cup Tomatoes 647 lemon juice if you want) and start eating!
1 cup Grapes
2 whole Pita Enjoy the fruit for dessert. ***OPTIONAL/OPTIMAL
2/3 tsp Olive, Flax, Hemp or Salmon Oils SUPPLEMENTS:*** Digestive Enzymes, Omega 3
18 Peanuts caps, Vitamin B

Item
5:00 pm Dinner Portions
Item Portions
12 oz Ground beef (< 10% fat) 56g P Beef Stew
1/3 cup Chickpeas 72g C Brown beef quickly and place in a pot with the
1/3 cup Kidney beans 15g F vegetables and pasta. Stew everything together for
2/3 cup Onions Calories: this highly nutritious dinner. ***OPTIONAL/OPTIMAL
3 cups Tomatoes 647 SUPPLEMENTS:*** Digestive Enzymes, Omega 3
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils caps, Vitamin B, Multi Vit/Mineral
1/2 cup Pasta

Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Apples & Peanuts
2 Apples 36g C A quick snack to keep you going through the day!
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 69 Schedule: 11:00 am Snack 8:00 pm Snack
8:00 am Breakfast 2:00 pm Mid Meal
10:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 10:00 am
Item
8:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Toasted egg sandwich with fruit.
2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 slice Whole grain bread 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
10:00 am Snack Portions
Item Portions
1 cup Yogurt, plain, low fat 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
2:00 pm Mid Meal Portions
Item Portions
2 cups Won ton soup 56g P A bowl of soup with a tuna sandwich on the side.
4 oz Tuna, canned in water 72g C Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 whole Pita 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1 tsp Mayonnaise Calories:
647
Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Grilled Chicken with Seasoned Beans
2 1/4 cups Beans, green or yellow 72g C Let beans and vegetables marinate in olive oil,
1/4 cup Beans, black 15g F balsamic vinegar and seasoning for at least a couple
1/2 cup Chickpeas Calories: hours. Grill the chicken, rubbing first with a
1/2 cup Cucumber 647 seasoning mixture of salt, lemon pepper, and
1 Pepper (bell or cubanelle) rosemary (optional). Enjoy!
3/4 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Apples & Peanuts
2 Apples 36g C A quick snack to keep you going through the day!
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 70 Schedule: 1:00 pm Mid Meal 9:00 pm Snack
9:00 am Breakfast 4:00 pm Snack
11:00 am Snack 7:00 pm Dinner
REST
Item
9:00 am Breakfast Portions Preparation Suggestions:
4 oz Cheese, low or non fat 56g P Simple, balanced, and fast, this breakfast is perfect
1 2/3 cups Mandarin orange, canned 72g C for those with busy lifestyles.
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 Eggs, whole Calories: Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Fruit juice 647 1 gram Vit C, 400 i.u. Vit E,

Item
11:00 am Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese and Grape Snack
2 cups Grapes 36g C Enjoy items separately!
18 Peanuts 9g F
Calories:
337
Item
1:00 pm Mid Meal Portions
Item Portions
8 oz Beef, lean cuts 56g P Beef and vegetable pasta. Enjoy!
1 cup Celery 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/2 cup Onions 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1/4 cup Tomato, puree Calories:
1 1/2 cups Pasta 647
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
4:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 42g P Protein Shake with Fruit
28 grams Protein powder 54g C Put all ingredients in a blender over ice and blend,
1 cup Oatmeal 0g F adding water to create desired consistency. If a
1 cup Strawberries Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
7:00 pm Dinner Portions
Item Portions
12 oz Ground beef (< 10% fat) 56g P Beef Stew
1/3 cup Chickpeas 72g C Brown beef quickly and place in a pot with the
1/3 cup Kidney beans 15g F vegetables and pasta. Stew everything together for
2/3 cup Onions Calories: this highly nutritious dinner. ***OPTIONAL/OPTIMAL
3 cups Tomatoes 647 SUPPLEMENTS:*** Digestive Enzymes, Omega 3
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils caps, Vitamin B, Multi Vit/Mineral
1/2 cup Pasta

Item
9:00 pm Snack Portions
Item Portions
14 grams Protein powder 28g P Protein Shake
2 cups Milk, low fat (1%) 36g C Put all ingredients in a blender over ice and blend,
1/2 cup Peaches, canned 9g F adding water to create desired consistency. If a
1/2 tbsp Barley Calories:blender is not available, set aside the fruit and shake
1 tsp Olive, Flax, Hemp or Salmon Oils 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 71 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Eggs with sautéed vegetables.
2 cups Mushrooms 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 cups Onions 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
2 cups Jalapeno peppers Calories: 1 gram Vit C, 400 i.u. Vit E,
1/2 cup Salsa 647
3 cups Tomatoes
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
9:00 am Snack Portions
Item Portions
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
2 cups Strawberries 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
2 cups Won ton soup 56g P A bowl of soup with a tuna sandwich on the side.
4 oz Tuna, canned in water 72g C Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 whole Pita 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1 tsp Mayonnaise Calories:
647
Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Grilled Chicken with Seasoned Beans
2 1/4 cups Beans, green or yellow 72g C Let beans and vegetables marinate in olive oil,
1/4 cup Beans, black 15g F balsamic vinegar and seasoning for at least a couple
1/2 cup Chickpeas Calories: hours. Grill the chicken, rubbing first with a
1/2 cup Cucumber 647 seasoning mixture of salt, lemon pepper, and
1 Pepper (bell or cubanelle) rosemary (optional). Enjoy!
3/4 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Blueberries & Almonds
2 cups Blueberries 36g C A quick snack to fend off those cravings.
9 Almonds, whole 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 72 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
6 Egg whites 56g P A simple breakfast. Enjoy fruit on the side.
2 1/2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
5 Eggs, whole 647

Item
9:00 am Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese and Grape Snack
2 cups Grapes 36g C Enjoy items separately!
18 Peanuts 9g F
Calories:
337
Item
11:00 am Mid Meal Portions
Item Portions
6 oz Chicken breast, deli style 56g P Tomato Cucumber Salad
4 oz Cheese, low or non fat 72g C Mix ingredients with 1 clove of minced garlic and 1/3
2 cups Cucumber 15g F tbsp of chopped fresh basil leaves. Add balsamic
1 Tomato Calories: vinegar, salt & pepper to taste.
2 Apples 647 ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 whole Pita Digestive Enzymes, Omega 3 caps, Vitamin B
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
2:00 pm Snack Portions
Item Portions
21 grams Protein powder 42g P Protein Smoothie
1 1/2 cups Yogurt, plain, low fat 54g C Put all ingredients in a blender over ice and blend,
1 cup Peaches, canned 0g F adding water to create desired consistency. If a
1/3 cup Oatmeal Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
5:00 pm Dinner Portions
Item Portions
12 oz Ground beef (< 10% fat) 56g P Beef Stew
1/3 cup Chickpeas 72g C Brown beef quickly and place in a pot with the
1/3 cup Kidney beans 15g F vegetables and pasta. Stew everything together for
2/3 cup Onions Calories: this highly nutritious dinner. ***OPTIONAL/OPTIMAL
3 cups Tomatoes 647 SUPPLEMENTS:*** Digestive Enzymes, Omega 3
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils caps, Vitamin B, Multi Vit/Mineral
1/2 cup Pasta

Item
8:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in blender over ice and blend.
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F Add water to create desired consistency. Enjoy!
1/3 cup Oatmeal Calories:
1 cup Strawberries 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 73 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
6 Egg whites 56g P A simple breakfast. Enjoy fruit on the side.
2 1/2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
5 Eggs, whole 647

Item
9:00 am Snack Portions
Item Portions
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
1 tbsp Barley 36g C Carbs
2 cups Strawberries 9g F
1 tsp Olive, Flax, Hemp or Salmon Oils Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
1 cup Milk, low fat (1%) 56g P Triple Decker Deli Meat Sandwich
3 oz Cheese, low or non fat 72g C Use ingredients to make a sandwich. Add onion and
6 oz Turkey breast, deli style 15g F a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL
1/2 cup Grapes Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
3 slice Whole grain bread 647 caps, Vitamin B
18 Peanuts
2 tsp Mayonnaise

Item
5:00 pm Dinner Portions
Item Portions
6 oz Chicken breast, skinless 56g P Chicken Wrap
2 oz Cheese, low or non fat 72g C Cut chicken into strips. In a medium pan heat oil. Add
2 Peppers (bell or cubanelle) 15g F chicken to oil with desired seasonings and pan fry
2 whole Pita Calories: until cooked. You can fry the vegetables or have
1 cup Salsa 647 them raw. Mix all ingredients into pita and enjoy.
1/2 cup Onions ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
2 cups Yogurt, plain, low fat 28g P Yogurt & Almonds
9 Almonds, whole 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 74 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
56 grams Protein powder 56g P A refreshing breakfast.
1 cup Mandarin orange, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 cups Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
9:00 am Snack Portions
Item Portions
2 cups Yogurt, plain, low fat 28g P Yogurt & Slivered Almonds
3 tbsp Almonds, slivered 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
Calories:
337
Item
11:00 am Mid Meal Portions
Item Portions
6 oz Chicken breast, deli style 56g P Tomato Cucumber Salad
4 oz Cheese, low or non fat 72g C Mix ingredients with 1 clove of minced garlic and 1/3
2 cups Cucumber 15g F tbsp of chopped fresh basil leaves. Add balsamic
1 Tomato Calories: vinegar, salt & pepper to taste.
2 Apples 647 ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 whole Pita Digestive Enzymes, Omega 3 caps, Vitamin B
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
2:00 pm Snack Portions
Item Portions
42 grams Protein powder 42g P Blueberry Surprise
2 cups Blueberries 54g C Blend powder, tofu, blueberries and olive oil together.
2/3 cup Oatmeal 0g F Throw into the fridge overnight for a nice, cool meal!
Calories: SURPIRSE no tofu, wow thank goodness I hate tofu.
384
Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with sautéed vegetables: an easy meal to
2 cups Mushrooms 72g C prepare. Try seasoning the vegetables with salt and
1 cup Onions 15g F pepper to taste, plus some basil and oregano.
3 cups Tomatoes Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Vit/Mineral

Item
8:00 pm Snack Portions
Item Portions
14 grams Protein powder 28g P Protein Shake
2 cups Milk, low fat (1%) 36g C Put all ingredients in a blender over ice and blend,
1/2 cup Peaches, canned 9g F adding water to create desired consistency. If a
1/2 tbsp Barley Calories:blender is not available, set aside the fruit and shake
1 tsp Olive, Flax, Hemp or Salmon Oils 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 75 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
14 grams Protein powder 56g P A healthy breakfast with plenty of fibre. Enjoy the
2 cups Milk, low fat (1%) 72g C cheese on the side. You can add the nuts to your
3 cups Bran cereal, all varieties 15g F cereal for a bit of crunch!
5 tbsp Almonds, slivered Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 oz Cheddar cheese, light/low fat 647 Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 gram Vit C, 400 i.u. Vit E,
Item
9:00 am Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
1 cup Strawberries Calories: Put all ingredients in a blender over ice and blend to
1/2 tbsp Barley 337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
1 cup Milk, low fat (1%) 56g P Triple Decker Deli Meat Sandwich
3 oz Cheese, low or non fat 72g C Use ingredients to make a sandwich. Add onion and
6 oz Turkey breast, deli style 15g F a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL
1/2 cup Grapes Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
3 slice Whole grain bread 647 caps, Vitamin B
18 Peanuts
2 tsp Mayonnaise

Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with sautéed vegetables: an easy meal to
2 cups Mushrooms 72g C prepare. Try seasoning the vegetables with salt and
1 cup Onions 15g F pepper to taste, plus some basil and oregano.
3 cups Tomatoes Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Vit/Mineral

Item
8:00 pm Snack Portions
Item Portions
2 cups Yogurt, plain, low fat 28g P Yogurt & Almonds
9 Almonds, whole 36g C Mix them together or eat them separately. Either
9g F way, you're on your way to a healthy lifestyle!
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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 76 Schedule: 11:00 am Snack 8:00 pm Snack
8:00 am Breakfast 2:00 pm Mid Meal
10:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 10:00 am
Item
8:00 am Breakfast Portions Preparation Suggestions:
8 Eggs, whole 56g P Toasted egg sandwich with fruit.
2 cups Peaches, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 slice Whole grain bread 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
10:00 am Snack Portions
Item Portions
1 cup Yogurt, plain, low fat 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
2:00 pm Mid Meal Portions
Item Portions
2 cups Milk, low fat (1%) 56g P A bowl of soup and a glass of milk with yogurt for
1 cup Yogurt, plain, low fat 72g C desert: it doesn't get much easier to prepare than
2 2/3 cups Beef and vegetable soup 15g F that! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: Digestive Enzymes, Omega 3 caps, Vitamin B
647
Item
5:00 pm Dinner Portions
Item Portions
12 oz Ground beef (< 10% fat) 56g P Beef Stew
1/3 cup Chickpeas 72g C Brown beef quickly and place in a pot with the
1/3 cup Kidney beans 15g F vegetables and pasta. Stew everything together for
2/3 cup Onions Calories: this highly nutritious dinner. ***OPTIONAL/OPTIMAL
3 cups Tomatoes 647 SUPPLEMENTS:*** Digestive Enzymes, Omega 3
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils caps, Vitamin B, Multi Vit/Mineral
1/2 cup Pasta

Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Blueberries & Almonds
2 cups Blueberries 36g C A quick snack to fend off those cravings.
9 Almonds, whole 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 77 Schedule: 1:00 pm Mid Meal 9:00 pm Snack
9:00 am Breakfast 4:00 pm Snack
11:00 am Snack 7:00 pm Dinner
REST
Item
9:00 am Breakfast Portions Preparation Suggestions:
56 grams Protein powder 56g P A refreshing breakfast.
1 cup Mandarin orange, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 cups Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
11:00 am Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese and Grape Snack
2 cups Grapes 36g C Enjoy items separately!
18 Peanuts 9g F
Calories:
337
Item
1:00 pm Mid Meal Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken Breast Sandwich - Triple Decker Baby!
3 slice Whole grain bread 72g C Mix your favourite seasonings with oil and brush on
1/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F chicken breast. Cook chicken throughly. Slice and
4 tsp Mayonnaise Calories: top with mayonnaise. You may also wish to add
2/3 cup Applesauce 647 lettuce for crunch. Bang back applesauce for desert.
***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B
Item
4:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 42g P Protein Shake with Fruit
28 grams Protein powder 54g C Put all ingredients in a blender over ice and blend,
1 cup Oatmeal 0g F adding water to create desired consistency. If a
1 cup Strawberries Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
7:00 pm Dinner Portions
Item Portions
12 oz Ground beef (< 10% fat) 56g P Beef Stew
1/3 cup Chickpeas 72g C Brown beef quickly and place in a pot with the
1/3 cup Kidney beans 15g F vegetables and pasta. Stew everything together for
2/3 cup Onions Calories: this highly nutritious dinner. ***OPTIONAL/OPTIMAL
3 cups Tomatoes 647 SUPPLEMENTS:*** Digestive Enzymes, Omega 3
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils caps, Vitamin B, Multi Vit/Mineral
1/2 cup Pasta

Item
9:00 pm Snack Portions
Item Portions
14 grams Protein powder 28g P Protein Shake
2 cups Milk, low fat (1%) 36g C Put all ingredients in a blender over ice and blend,
1/2 cup Peaches, canned 9g F adding water to create desired consistency. If a
1/2 tbsp Barley Calories:blender is not available, set aside the fruit and shake
1 tsp Olive, Flax, Hemp or Salmon Oils 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 78 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
14 grams Protein powder 56g P A healthy breakfast with plenty of fibre. Enjoy the
2 cups Milk, low fat (1%) 72g C cheese on the side. You can add the nuts to your
3 cups Bran cereal, all varieties 15g F cereal for a bit of crunch!
5 tbsp Almonds, slivered Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 oz Cheddar cheese, light/low fat 647 Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 gram Vit C, 400 i.u. Vit E,
Item
9:00 am Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
1 cup Strawberries Calories: Put all ingredients in a blender over ice and blend to
1/2 tbsp Barley 337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
2 cups Won ton soup 56g P A bowl of soup with a tuna sandwich on the side.
4 oz Tuna, canned in water 72g C Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 whole Pita 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1 tsp Mayonnaise Calories:
647
Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken with sautéed vegetables: an easy meal to
2 cups Mushrooms 72g C prepare. Try seasoning the vegetables with salt and
1 cup Onions 15g F pepper to taste, plus some basil and oregano.
3 cups Tomatoes Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
1 cup Rice Vit/Mineral

Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Apples & Peanuts
2 Apples 36g C A quick snack to keep you going through the day!
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 79 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
56 grams Protein powder 56g P A refreshing breakfast.
1 cup Mandarin orange, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 cups Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
9:00 am Snack Portions
Item Portions
1 cup Cottage cheese, light/low fat 28g P Another great, on-the-go snack!
1 1/3 cups Fruit cocktail 36g C
18 Peanuts 9g F
Calories:
337
Item
11:00 am Mid Meal Portions
Item Portions
8 oz Chicken breast, skinless 56g P Chicken Breast Sandwich - Triple Decker Baby!
3 slice Whole grain bread 72g C Mix your favourite seasonings with oil and brush on
1/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F chicken breast. Cook chicken throughly. Slice and
4 tsp Mayonnaise Calories: top with mayonnaise. You may also wish to add
2/3 cup Applesauce 647 lettuce for crunch. Bang back applesauce for desert.
***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B
Item
2:00 pm Snack Portions
Item Portions
21 grams Protein powder 42g P Protein Smoothie
1 1/2 cups Yogurt, plain, low fat 54g C Put all ingredients in a blender over ice and blend,
1 cup Peaches, canned 0g F adding water to create desired consistency. If a
1/3 cup Oatmeal Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
5:00 pm Dinner Portions
Item Portions
10 2/3 oz Whitefish 56g P Sweet and Sour Whitefish
3 cups Carrots 72g C Saute chopped vegetables until tender. Add tomato
2 cups Celery 15g F sauce, lemon juice, and a little bit of brown sugar.
2 Lemons Calories: Place fish on a pan and pour mixture on top, cover
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 with foil and bake at 350 for 20 minutes.
1/2 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in a blender over ice and blend,
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F adding water to create desired consistency. If a
1 cup Strawberries Calories:blender is not available, set aside the fruit and shake
1/3 cup Oatmeal 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 80 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
2 cups Cottage cheese, light/low fat 56g P A healthy breakfast with fibre and fruit. This meal is
3 cups Bran cereal, all varieties 72g C perfectly balanced! Just mix all the ingredients
2 cups Strawberries 15g F together and enjoy. ***OPTIONAL/OPTIMAL
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
647 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,
Item
9:00 am Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
1 cup Strawberries Calories: Put all ingredients in a blender over ice and blend to
1/2 tbsp Barley 337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
2 cups Won ton soup 56g P A bowl of soup with a tuna sandwich on the side.
4 oz Tuna, canned in water 72g C Enjoy! ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
2 whole Pita 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1 tsp Mayonnaise Calories:
647
Item
5:00 pm Dinner Portions
Item Portions
6 oz Chicken breast, skinless 56g P Chicken Wrap
2 oz Cheese, low or non fat 72g C Cut chicken into strips. In a medium pan heat oil. Add
2 Peppers (bell or cubanelle) 15g F chicken to oil with desired seasonings and pan fry
2 whole Pita Calories: until cooked. You can fry the vegetables or have
1 cup Salsa 647 them raw. Mix all ingredients into pita and enjoy.
1/2 cup Onions ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Apples & Peanuts
2 Apples 36g C A quick snack to keep you going through the day!
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 81 Schedule: 11:00 am Mid Meal 8:00 pm Snack
7:00 am Breakfast 2:00 pm Snack
9:00 am Snack 5:00 pm Dinner
REST
Item
7:00 am Breakfast Portions Preparation Suggestions:
2 cups Cottage cheese, light/low fat 56g P A healthy breakfast with fibre and fruit. This meal is
3 cups Bran cereal, all varieties 72g C perfectly balanced! Just mix all the ingredients
2 cups Strawberries 15g F together and enjoy. ***OPTIONAL/OPTIMAL
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
647 caps, Multi Vit/Mineral, 1 gram Vit C, 400 i.u. Vit E,
Item
9:00 am Snack Portions
Item Portions
1 cup Cottage cheese, light/low fat 28g P Another great, on-the-go snack!
1 1/3 cups Fruit cocktail 36g C
18 Peanuts 9g F
Calories:
337
Item
11:00 am Mid Meal Portions
Item Portions
8 oz Beef, lean cuts 56g P Beef and vegetable pasta. Enjoy!
1 cup Celery 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1/2 cup Onions 15g F Digestive Enzymes, Omega 3 caps, Vitamin B
1/4 cup Tomato, puree Calories:
1 1/2 cups Pasta 647
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
2:00 pm Snack Portions
Item Portions
42 grams Protein powder 42g P Blueberry Surprise
2 cups Blueberries 54g C Blend powder, tofu, blueberries and olive oil together.
2/3 cup Oatmeal 0g F Throw into the fridge overnight for a nice, cool meal!
Calories: SURPIRSE no tofu, wow thank goodness I hate tofu.
384
Item
5:00 pm Dinner Portions
Item Portions
8 oz Beef, lean cuts 56g P Steak and Potatoes
2 cups Potato 72g C Cube the potatoes and toss in olive oil, salt, pepper,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F a dash of chili powder and some cayenne pepper if
2 Peppers (bell or cubanelle) Calories: you like 'em spicy, then roast them at 350 degrees for
1/4 cup Baked beans 647 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
8:00 pm Snack Portions
Item Portions
14 grams Protein powder 28g P Protein Shake
2 cups Milk, low fat (1%) 36g C Put all ingredients in a blender over ice and blend,
1/2 cup Peaches, canned 9g F adding water to create desired consistency. If a
1/2 tbsp Barley Calories:blender is not available, set aside the fruit and shake
1 tsp Olive, Flax, Hemp or Salmon Oils 337 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
** 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 82 Schedule: 11:00 am Snack 8:00 pm Snack
6:00 am Breakfast 1:00 pm Mid Meal
9:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 9:30 am
Item
6:00 am Breakfast Portions Preparation Suggestions:
56 grams Protein powder 56g P A refreshing breakfast.
1 cup Mandarin orange, canned 72g C ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 2/3 cups Oatmeal Calories: 1 gram Vit C, 400 i.u. Vit E,
647
Item
9:00 am Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P PRE - Protein Shake + Energy Sustaining Growth
14 grams Protein powder 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
1 cup Strawberries Calories: Put all ingredients in a blender over ice and blend to
1/2 tbsp Barley 337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
1:00 pm Mid Meal Portions
Item Portions
8 oz Tuna, canned in water 56g P Tuna and Vegetable Salad
1 cup Celery 72g C Roughly chop the vegetables and mix with olive oil, a
1 cup Cucumber 15g F dash of balsamic vinegar and salt, pepper and
1 Pepper (bell or cubanelle) Calories: thyme. Put the tuna on top (dashing with a little
1 cup Tomatoes 647 lemon juice if you want) and start eating!
1 cup Grapes
2 whole Pita Enjoy the fruit for dessert. ***OPTIONAL/OPTIMAL
2/3 tsp Olive, Flax, Hemp or Salmon Oils SUPPLEMENTS:*** Digestive Enzymes, Omega 3
18 Peanuts caps, Vitamin B

Item
5:00 pm Dinner Portions
Item Portions
8 oz Chicken breast, skinless 56g P Grilled Chicken with Seasoned Beans
2 1/4 cups Beans, green or yellow 72g C Let beans and vegetables marinate in olive oil,
1/4 cup Beans, black 15g F balsamic vinegar and seasoning for at least a couple
1/2 cup Chickpeas Calories: hours. Grill the chicken, rubbing first with a
1/2 cup Cucumber 647 seasoning mixture of salt, lemon pepper, and
1 Pepper (bell or cubanelle) rosemary (optional). Enjoy!
3/4 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Applesauce & Peanuts
1 1/3 cups Applesauce 36g C Enjoy this quick snack.
18 Peanuts 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 83 Schedule: 11:00 am Snack 8:00 pm Snack
8:00 am Breakfast 2:00 pm Mid Meal
10:00 am Snack 5:00 pm Dinner
Workout: Weight Resistance at 10:00 am
Item
8:00 am Breakfast Portions Preparation Suggestions:
4 oz Cheese, low or non fat 56g P Simple, balanced, and fast, this breakfast is perfect
1 2/3 cups Mandarin orange, canned 72g C for those with busy lifestyles.
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 Eggs, whole Calories: Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 cup Fruit juice 647 1 gram Vit C, 400 i.u. Vit E,

Item
10:00 am Snack Portions
Item Portions
28 grams Protein powder 28g P PRE - Protein Shake + Energy Sustaining Growth
2 cups Strawberries 36g C Carbs
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F
2/3 cup Oatmeal Calories: Put all ingredients in a blender over ice and blend to
337 desired consistency. Enjoy!

Item
11:00 am Snack Portions
Item Portions
42 grams Protein powder 42g P POST - Protein Shake
2 cups Fruit juice 54g C Put all ingredients in blender over ice and blend. We
0g F recommend using a high glycemic juice like grape
Calories: juice for max recuperation. Enjoy!
384 ***OPTIONAL/OPTIMAL SUPPLEMENTS:*** 1 gram
Vit C, Creatine & BCAA's

Item
2:00 pm Mid Meal Portions
Item Portions
1 cup Milk, low fat (1%) 56g P Triple Decker Deli Meat Sandwich
3 oz Cheese, low or non fat 72g C Use ingredients to make a sandwich. Add onion and
6 oz Turkey breast, deli style 15g F a leaf of lettuce for flavour. ***OPTIONAL/OPTIMAL
1/2 cup Grapes Calories: SUPPLEMENTS:*** Digestive Enzymes, Omega 3
3 slice Whole grain bread 647 caps, Vitamin B
18 Peanuts
2 tsp Mayonnaise

Item
5:00 pm Dinner Portions
Item Portions
8 oz Beef, lean cuts 56g P Steak and Potatoes
2 cups Potato 72g C Cube the potatoes and toss in olive oil, salt, pepper,
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 15g F a dash of chili powder and some cayenne pepper if
2 Peppers (bell or cubanelle) Calories: you like 'em spicy, then roast them at 350 degrees for
1/4 cup Baked beans 647 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
8:00 pm Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese, Blueberries & Almonds
2 cups Blueberries 36g C A quick snack to fend off those cravings.
9 Almonds, whole 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Day: 84 Schedule: 1:00 pm Mid Meal 9:00 pm Snack
9:00 am Breakfast 4:00 pm Snack
11:00 am Snack 7:00 pm Dinner
REST
Item
9:00 am Breakfast Portions Preparation Suggestions:
14 grams Protein powder 56g P A healthy breakfast with plenty of fibre. Enjoy the
2 cups Milk, low fat (1%) 72g C cheese on the side. You can add the nuts to your
3 cups Bran cereal, all varieties 15g F cereal for a bit of crunch!
5 tbsp Almonds, slivered Calories: ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
4 oz Cheddar cheese, light/low fat 647 Digestive Enzymes, Omega 3 caps, Multi Vit/Mineral,
1 gram Vit C, 400 i.u. Vit E,
Item
11:00 am Snack Portions
Item Portions
4 oz Cheese, low or non fat 28g P Cheese and Grape Snack
2 cups Grapes 36g C Enjoy items separately!
18 Peanuts 9g F
Calories:
337
Item
1:00 pm Mid Meal Portions
Item Portions
6 oz Chicken breast, deli style 56g P Tomato Cucumber Salad
4 oz Cheese, low or non fat 72g C Mix ingredients with 1 clove of minced garlic and 1/3
2 cups Cucumber 15g F tbsp of chopped fresh basil leaves. Add balsamic
1 Tomato Calories: vinegar, salt & pepper to taste.
2 Apples 647 ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
1 1/2 whole Pita Digestive Enzymes, Omega 3 caps, Vitamin B
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

Item
4:00 pm Snack Portions
Item Portions
21 grams Protein powder 42g P Protein Smoothie
1 1/2 cups Yogurt, plain, low fat 54g C Put all ingredients in a blender over ice and blend,
1 cup Peaches, canned 0g F adding water to create desired consistency. If a
1/3 cup Oatmeal Calories: blender is not available, set aside the fruit and shake
384 up the remaining ingredients in a closed container to
mix it all together, then eat the fruit on the side.
Enjoy!
Item
7:00 pm Dinner Portions
Item Portions
10 2/3 oz Whitefish 56g P Sweet and Sour Whitefish
3 cups Carrots 72g C Saute chopped vegetables until tender. Add tomato
2 cups Celery 15g F sauce, lemon juice, and a little bit of brown sugar.
2 Lemons Calories: Place fish on a pan and pour mixture on top, cover
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils 647 with foil and bake at 350 for 20 minutes.
1/2 cup Pasta ***OPTIONAL/OPTIMAL SUPPLEMENTS:***
Digestive Enzymes, Omega 3 caps, Vitamin B, Multi
Vit/Mineral
Item
9:00 pm Snack Portions
Item Portions
2 cups Milk, low fat (1%) 28g P Protein Shake
14 grams Protein powder 36g C Put all ingredients in blender over ice and blend.
1 tsp Olive, Flax, Hemp or Salmon Oils 9g F Add water to create desired consistency. Enjoy!
1/3 cup Oatmeal Calories:
1 cup Strawberries 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 www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Grocery List
Total items required to meet meal requirements from day 1 to day 7

Protein Carbohydrates Fats Other

553 grams Protein 3 2/3 cups Mandarin orange, canned
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 2 1/4 cups Beans, green or yellow
21 1/3 oz Whitefish
3 cups Cottage
cheese, light/low fat
9 cups Bran cereal, all varieties
32 2/3 tsp Olive, 16 cups Milk, low
6 cups Oatmeal Flax, Hemp or fat (1%)
3 1/2 tbsp Barley Salmon Oils 9 1/2 cups Yogurt,
10 cups Strawberries 108 Peanuts plain, low fat
9 cups Fruit juice 13 tbsp Almonds, 5 1/3 cups Beef
8 cups Celery slivered and vegetable
2 1/2 cups Cucumber 4 tsp Mayonnaise soup
7 Peppers (bell or cubanelle) 18 Almonds, whole
5 cups Tomatoes
4 cups Grapes
6 whole Pita
1/4 cup Beans, black
1/2 cup Chickpeas
4 3/4 cups Pasta
2 Apples
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

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www.VinceDelMonteFitenss.com www.empowerednutrition.com
MASS Builder Program - HealthyMass3000
Grocery List
Total items required to meet meal requirements from day 8 to day 14

Protein Carbohydrates Fats Other

38 Eggs, whole 8 cups Peaches, canned 34 tsp Olive, Flax, 14 cups Milk, low
357 grams Protein 11 slice Whole grain bread Hemp or Salmon fat (1%)
powder 10 cups Strawberries Oils 5 1/2 cups Yogurt,
40 oz Cheese, low or 7 1/3 cups Oatmeal 108 Peanuts plain, low fat
non fat 9 cups Fruit juice 10 tsp Mayonnaise 4 cups Won ton
12 oz Turkey breast, 3 cups Grapes 18 Almonds, whole soup
deli style 1 1/6 cups Chickpeas 3 tbsp Almonds,
24 oz Ground beef (< 2/3 cup Kidney beans slivered
10% fat) 5 5/6 cups Onions
12 Egg whites 15 cups Tomatoes
12 oz Chicken breast, 1 3/4 cups Pasta
deli style 4 cups Blueberries
38 oz Chicken breast, 4 1/2 cups Cucumber
skinless 2 Tomatoes
8 oz Tuna, canned in 6 Apples
water 9 whole Pita
3 cups Cottage 3 cups Applesauce
cheese, light/low fat 2 cups Fruit cocktail
8 oz Beef, lean cuts 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

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MASS Builder Program - HealthyMass3000
Grocery List
Total items required to meet meal requirements from day 15 to day 21

Protein Carbohydrates Fats Other

427 grams Protein 6 cups Bran cereal, all varieties 5 tbsp Almonds, 10 cups Milk, low
powder 8 1/3 cups Oatmeal slivered fat (1%)
4 oz Cheddar cheese, 9 cups Fruit juice 34 tsp Olive, Flax, 11 1/2 cups
light/low fat 6 whole Pita Hemp or Salmon Yogurt, plain, low
20 oz Tuna, canned in 2 1/4 cups Beans, green or yellow Oils fat
water 1/4 cup Beans, black 5 tsp Mayonnaise 2 cups Won ton
32 oz Chicken breast, 1/2 cup Chickpeas 108 Peanuts soup
skinless 2 1/2 cups Cucumber 27 Almonds, whole 2 2/3 cups Beef
16 oz Cheese, low or 5 Peppers (bell or cubanelle) and vegetable
non fat 5 1/4 cups Pasta soup
4 cups Cottage 4 cups Applesauce
cheese, light/low fat 9 cups Strawberries
32 oz Whitefish 4 cups Grapes
12 Egg whites 5 slice Whole grain bread
22 Eggs, whole 10 cups Peaches, canned
24 oz Beef, lean cuts 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

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MASS Builder Program - HealthyMass3000
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, 6 3/4 cups Beans, green or yellow
deli style
16 oz Beef, lean cuts
1 2/3 cups Mandarin orange, canned
6 cups Bran cereal, all varieties 10 tbsp Almonds, 16 cups Milk, low
6 1/3 cups Oatmeal slivered fat (1%)
9 cups Fruit juice 32 tsp Olive, Flax, 3 cups Yogurt,
9 1/2 whole Pita Hemp or Salmon plain, low fat
3 cups Applesauce Oils 4 cups Won ton
3 1/3 cups Fruit cocktail 6 tsp Mayonnaise soup
1 cup Rice 9 Almonds, whole
4 cups Mushrooms 144 Peanuts
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
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
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

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MASS Builder Program - HealthyMass3000
Grocery List
Total items required to meet meal requirements from day 29 to day 35

Protein Carbohydrates Fats Other

497 grams Protein 3 2/3 cups Mandarin orange, canned
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)
9 cups Bran cereal, all varieties
35 tsp Olive, Flax, 12 cups Milk, low
7 1/3 cups Oatmeal Hemp or Salmon fat (1%)
14 cups Strawberries Oils 9 1/2 cups Yogurt,
9 cups Fruit juice 90 Peanuts plain, low fat
4 cups Celery 6 tsp Mayonnaise 4 cups Won ton
3 cups Cucumber 9 Almonds, whole soup
3 Peppers (bell or cubanelle) 6 tbsp Almonds, 2 2/3 cups Beef
13 cups Tomatoes slivered and vegetable
1 cup Grapes soup
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
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

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MASS Builder Program - HealthyMass3000
Grocery List
Total items required to meet meal requirements from day 36 to day 42

Protein Carbohydrates Fats Other

6 Egg whites 4 cups Peaches, canned 35 tsp Olive, Flax, 15 cups Milk, low
21 Eggs, whole 5 2/3 cups Oatmeal Hemp or Salmon fat (1%)
483 grams Protein 3 tbsp Barley Oils 9 1/2 cups Yogurt,
powder 11 cups Strawberries 72 Peanuts plain, low fat
40 oz Chicken breast, 10 cups Fruit juice 11 tbsp Almonds, 5 1/3 cups Beef
skinless 12 Peppers (bell or cubanelle) slivered and vegetable
31 oz Cheese, low or 10 whole Pita 2 tsp Mayonnaise soup
non fat 4 1/2 cups Salsa 27 Almonds, whole
32 oz Beef, lean cuts 5 cups Onions
6 oz Turkey breast, 2 Apples
deli style 4 1/3 cups Mandarin orange, canned
3 cups Cottage 4 cups Celery
cheese, light/low fat 3/4 cup Tomato, puree
8 oz Tuna, canned in 5 1/4 cups Pasta
water 8 cups Blueberries
4 oz Cheddar cheese, 1 1/2 cups Grapes
light/low fat 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

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MASS Builder Program - HealthyMass3000
Grocery List
Total items required to meet meal requirements from day 43 to day 49

Protein Carbohydrates Fats Other

5 cups Cottage 9 cups Bran cereal, all varieties 32 2/3 tsp Olive, 2 cups Won ton
cheese, light/low fat 12 cups Strawberries Flax, Hemp or soup
455 grams Protein 6 2/3 cups Oatmeal Salmon Oils 16 cups Milk, low
powder 8 cups Fruit juice 9 tsp Mayonnaise fat (1%)
4 oz Tuna, canned in 3 1/2 whole Pita 126 Peanuts 7 1/2 cups Yogurt,
water 1/3 cup Chickpeas 8 tbsp Almonds, plain, low fat
12 oz Ground beef (< 1/3 cup Kidney beans slivered 2 2/3 cups Beef
10% fat) 6 1/6 cups Onions 9 Almonds, whole and vegetable
26 oz Cheese, low or 15 cups Tomatoes soup
non fat 2 1/2 cups Pasta
24 oz Beef, lean cuts 4 1/3 cups Applesauce
32 oz Chicken breast, 1 cup Mandarin orange, canned
skinless 2 cups Fruit cocktail
4 oz Cheddar cheese, 3 cups Celery
light/low fat 1/4 cup Tomato, puree
10 2/3 oz Whitefish 3 cups Rice
6 oz Chicken breast, 2 tbsp Barley
deli style 3 cups Carrots
21 Eggs, whole 2 Lemons
12 oz Turkey breast, 3 cups Grapes
deli style 2 cups Cucumber
6 Egg whites 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

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MASS Builder Program - HealthyMass3000
Grocery List
Total items required to meet meal requirements from day 50 to day 56

Protein Carbohydrates Fats Other

30 oz Cheese, low or 2 2/3 cups Mandarin orange, canned
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 1/4 cups Beans, green or yellow
33 1/3 tsp Olive, 16 cups Milk, low
9 cups Fruit juice Flax, Hemp or fat (1%)
13 cups Strawberries Salmon Oils 8 cups Yogurt,
5 2/3 cups Oatmeal 72 Peanuts plain, low fat
3 cups Grapes 12 tsp Mayonnaise 5 1/3 cups Beef
18 slice Whole grain bread 6 tbsp Almonds, and vegetable
3 cups Carrots slivered soup
2 cups Celery 27 Almonds, whole
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
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

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MASS Builder Program - HealthyMass3000
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, 3 cups Bran cereal, all varieties
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)
2 1/4 cups Beans, green or yellow
3 1/3 cups Mandarin orange, canned
7 cups Peaches, canned 33 1/3 tsp Olive, 6 cups Yogurt,
15 slice Whole grain bread Flax, Hemp or plain, low fat
4 1/3 cups Oatmeal Salmon Oils 18 cups Milk, low
10 cups Fruit juice 108 Peanuts fat (1%)
6 cups Mushrooms 8 tbsp Almonds, 2 2/3 cups Beef
5 1/6 cups Onions slivered and vegetable
13 cups Tomatoes 8 tsp Mayonnaise soup
2 cups Rice 27 Almonds, whole
2 cups Applesauce
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
1/4 cup Beans, black
5/6 cup Chickpeas
1 1/4 cups Pasta
2 cups Jalapeno peppers
1 cup Celery
1 1/3 cups Fruit cocktail
1/3 cup Kidney beans

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MASS Builder Program - HealthyMass3000
Grocery List
Total items required to meet meal requirements from day 64 to day 70

Protein Carbohydrates Fats Other

371 grams Protein 3 cups Bran cereal, all varieties 8 tbsp Almonds, 14 cups Milk, low
powder 7 1/3 cups Oatmeal slivered fat (1%)
4 oz Cheddar cheese, 9 cups Fruit juice 34 tsp Olive, Flax, 7 1/2 cups Yogurt,
light/low fat 7 Peppers (bell or cubanelle) Hemp or Salmon plain, low fat
38 oz Chicken breast, 9 1/2 whole Pita Oils 2 2/3 cups Beef
skinless 1 1/2 cups Salsa 144 Peanuts and vegetable
34 oz Cheese, low or 5 5/6 cups Onions 5 tsp Mayonnaise soup
non fat 2 cups Applesauce 2 cups Won ton
12 Egg whites 11 cups Peaches, canned soup
38 Eggs, whole 4 1/2 cups Cucumber
6 oz Chicken breast, 1 Tomato
deli style 8 Apples
16 oz Beef, lean cuts 2 cups Potato
20 oz Tuna, canned in 1/4 cup Baked beans
water 1 tbsp Barley
24 oz Ground beef (< 3 cups Celery
10% fat) 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

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MASS Builder Program - HealthyMass3000
Grocery List
Total items required to meet meal requirements from day 71 to day 77

Protein Carbohydrates Fats Other

26 Eggs, whole 6 cups Mushrooms 32 2/3 tsp Olive, 2 cups Won ton
511 grams Protein 6 cups Onions Flax, Hemp or soup
powder 2 cups Jalapeno peppers Salmon Oils 9 1/2 cups Yogurt,
4 oz Tuna, canned in 1 1/2 cups Salsa 9 tsp Mayonnaise plain, low fat
water 18 cups Tomatoes 36 Almonds, whole 16 cups Milk, low
38 oz Chicken breast, 7 cups Strawberries 72 Peanuts fat (1%)
skinless 9 cups Oatmeal 8 tbsp Almonds, 2 2/3 cups Beef
32 oz Cheese, low or 8 cups Fruit juice slivered and vegetable
non fat 7 whole Pita soup
12 Egg whites 2 1/4 cups Beans, green or yellow
12 oz Chicken breast, 1/4 cup Beans, black
deli style 1 1/2 cups Chickpeas
36 oz Ground beef (< 4 1/2 cups Cucumber
10% fat) 3 Peppers (bell or cubanelle)
12 oz Turkey breast, 2 1/4 cups Pasta
deli style 6 cups Blueberries
4 oz Cheddar cheese, 9 cups Peaches, canned
light/low fat 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

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MASS Builder Program - HealthyMass3000
Grocery List
Total items required to meet meal requirements from day 78 to day 84

Protein Carbohydrates Fats Other

504 grams Protein 12 cups Bran cereal, all varieties
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 3 2/3 cups Mandarin orange, canned
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
2 1/4 cups Beans, green or yellow
10 tbsp Almonds, 17 cups Milk, low
11 cups Strawberries slivered fat (1%)
2 tbsp Barley 31 1/3 tsp Olive, 4 cups Won ton
9 cups Fruit juice Flax, Hemp or soup
9 1/2 whole Pita Salmon Oils 3 cups Yogurt,
2 cups Mushrooms 8 tsp Mayonnaise plain, low fat
2 cups Onions 144 Peanuts
4 cups Tomatoes 9 Almonds, whole
1 cup Rice
6 Apples
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
1/4 cup Beans, black
1/2 cup Chickpeas
1 Tomato

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