Low carb: You get 1100 calories on low carb day, 50 percent is protein, 20 percent carbs, and 30 percent fat (+/- 5%). Low fat: You get 1200 calories on low fat day. 50 % of it is carbs, 30 percent protein, and 20 percent fat (+/- 5%). Cheat Day: You get 1700 calories.

Example of Low Carb Day Menu:

 

	calories	protein(g)	carbs(g)	fat(g)	fiber(g)
6 am wake up - take morning supplements
6:05 -6:50 morning exercise if applicable
7am Breakfast
1 egg	84	7	0.5	6	0
.5 oz cheese	55	3.5	0.5	4.5	0
1 oz salsa	10	0.5	2	0	0.25
2 grilled asparagus spears	0	0.5		0	1
1/2 scoop whey	57.5	11.5	1	0.75	0
10 am snack 1
1 scoop whey protein powder	115	23	2	1.5	0
1 pm lunch
2 oz sliced turkey breast	57.5	12.5	0	0.75	0
1/2 piece whole wheat bread	42.5	2.5	6.5	0.75	2.5
carrot sticks (from 1/2 carrot)	16	0.5	3.5	0	1
lettuce	0	0	0	0	1
1/2 scoop whey	57.5	11.5	1	0.75	0
4 PM snack 2
¾ cup strawberries	51.3	1.02	12	0.66	3.96
1/4 cup 1% fat cottage cheese	45	7	2	1	0
5:30 pm pre-workout supplements
6-6:45 pm evening workout
6:45 pm post-workout supplements
7:15 dinner
4 oz salmon	200	30.64	0	8.67	0
½ baked potato	224	5	51	0	2
1/2 cup broccoli	0	0	0	0	4
9:30:00 PM bedtime supplements
10 pm bedtime
3/4 scoop casein protein	75	15.75	1.5	0.75	0
Totals	1090.3	132.41	83.50	26.08	15.71
Protein, Carb, Fat Percentages	101%	49%	31%	22%
Low Fat Menu:

 

	calories	protein(g)	carbs(g)	fat(g)	fiber(g)
6 am wake up - take morning supplements
6:05 -6:50 morning exercise if applicable
7am Breakfast
1 egg	75	7	0.25	5	0
4 egg whites	70	14.4	1	0.67	0
1/2 cup oatmeal	72.5	3	12.6	1.2	4
1 banana	105	1	25	0	2
10 am snack 1
4 oz milk	60	5	7	1.25	0
3/8 cup oat bran	82.5	1.5	15	1.5	2.55
1 pm lunch
1 piece whole wheat bread to make 1/2 grilled cheese	95	5	13	1.5	2.5
1/2 oz cheese	55	3.5	0.5	4.5	0
calorie free butter spray for grilled cheese	0	0	0	0	0
8 oz tomato soup	85	2.1	16	2	0.5
4 pm snack 2
1/4 cup whole wheat pasta	52.5	2.05	10.6	0.2	1.65
2 oz pasta sauce	37	1	3.5	1	0.5
1 Tb parmasean cheese	20.5	2	0	1.4	0
5:30 pm pre-workout supplements
6-6:45 pm evening workout
6:45 pm post-workout supplements
7:15 dinner
3 oz chicken breast	93	19.5	0	1.2	0
1/4 cup white rice	128.5	2.75	28.6	0.3	0.5
1/4 cup corn	71.25	1.9	14.25	0.75	2.1
1/2 cup broccoli	0	0	0	0	2
9:30:00 PM bedtime supplements
10 pm bedtime
¾ scoop casein protein	75	15.75	1.5	0.75	0
Totals	1177.75	87.45	148.8	23.22	18.3
Protein, Carb, Fat Percentages		30%	51%	18%
Cheat Day Menu:

 

	calories	protein(g)	carbs(g)	fat(g)	fiber(g)
6 am wake up - take morning supplements
6:05 -6:50 morning exercise if applicable
7am Breakfast
1 egg	150	14	0.5	12	0
2 4-inch pancakes	70	1.5	10	0.83	0.67
1/2 oz maple syrup or honey	52.5	0	13	0	0
calorie free butter spray for grilled cheese	0	0	0	0	0
4 oz orange juice	60	0.5	14.5	0	1
10 am snack 1
4 oz milk	60	5	7	1.25	0
1/2 cup raisin bran	100	2.5	21.5	0.5	3.5
1 pm lunch
1 piece whole wheat bread	95	5	15.5	1.5	2.5
2 oz roast beef	70	12.75	0.33	2	0
lettuce, pickle, tomato, onion	0	0	0	0	0.5
1 oz potato chips	160	2	14	10	0
1 orange	65	1	15	0.1	5
4 PM snack 2
2 oz shrimp	60	11.4	0.6	1	0
1 tablespoon cocktail sauce	25	0.5	5	0.25	0.5
5:15 pm pre-workout supplements if applicable
6-6:45 pm evening workout if applicable
6:45 pm post-workout supplements
7:15 dinner
1/2 cup clam chowder at a restaurant	110	4	10	6	0
4.15 oz restaurant prime rib (yield from 6 oz raw)	249	37.77	0	10.58	0
1/2 table spoon horseradish	10	0	0.7	0.8	0
1 oz cup au jus	5	0.35	0.75	0.05	0
1/2 large baked potato	132	2.75	28.6	0.3	0.5
1/2 tablespoon sour cream	15	0.25	0.25	1.5	0
1 teaspoon butter	33.3	0	0	3.66	0
1/2 cup restaurant vegetable medley(no butter/oil)	0	0	0	0	1.5
1/2 average size slice new york cheese cake	140	3	19	6	0
9:30:00 PM bedtime supplements
10 pm bedtime
1/2 scoop casein protein	50	10.5	1	0.5	0
Totals	1711.8	114.77	177.23	58.83	15.67
Protein, Carb, Fat Percentages		27%	41%	31%

See the 8 Meals Per Day version of the above meal plan
Go to Law #14