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:

		cal	pro(g)	carb(g)	fat(g)	fib(g)
6 am wake up - take morning supplements
6:05 -6:50 morning exercise if applicable (if you can't work out now, try just before lunch time, just after lunch time, just before the afternoon snack, just after the afternoon snack, just before dinner, or just after dinner. The best time is just before or just after a meal).
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
9 am snack 1
1/2 scoop whey protein powder		57.5	11.5	1	0.75	0
1 morning exercise if applicable (if you can't work out now, try lunch time)  11am lunch (if you can't work out now, try lunch time)
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
1 PM snack 2
1 1/2 cup strawberries		11.25	0.25	2.49975	0	0.99998
1/4 cup 1% fat cottage cheese		45	7	2	1	0
3 pm snack 3
1 cheese stick		84.5	5.25	0.75	6.75	0
2  slices salami		45.2	2.8	0.4	3.6	0
5 pm pre-workout supplements
5:30 pm snack 4 (preworkout meal)
1/2 apple		40	0	10	0	2
1/2 tablespoon peanut butter		50	2	1.5	4	0.5
1/2 cup 1% fat milk		60	5	7	1.25	0
6-6:45 pm evening workout
6:45 pm post-workout supplements
7:15 dinner
3.75 oz salmon		187.5	28.725	0	8.12475	0
1/4 baked potato		56	1.25	12.75	0	0.5
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		1091.95	129.525	54.40	39.72	13.75
Protein, Carb, Fat Percentages		100%	47%	20%	33%
Low Fat Menu:

		calories	pro(g)	carb(g)	fat(g)	fib(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
1 egg white		17.5	3.6	0.25	0.16666	0
1/2 cup oatmeal		72.5	3	12.6	1.2	4
1/2 banana		52.5	0.5	12.5	0	1
9 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
11am 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
1 PM snack 2
1/2 cup pineapple		43	0.3	9.6	0.3	1
1/2 cup plain nonfat yogurt		82.5	8.25	12.375	0	0
3 pm snack 3
1/4 cup whole wheat pasta		52.5	2.05	10.6	0.2	1.65
1 oz pasta sauce		18.5	0.5	1.75	0.5	0.25
1 Tb parmasean cheese		20.5	2	0	1.4	0
5 pm pre-workout supplements
5:30 pm snack 4 (preworkout meal)
1/2 scoop whey protein		57.5	11.5	1	0.75	0
6-6:45 pm evening workout
6:45 pm post-workout supplements
7:15 dinner
2 oz chicken breast		62	13	0	0.8	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
1/2 scoop casein protein		75	15.75	1.5	0.75	0
Totals		1206.25	89.2	156.775	22.8667	18.05
Protein, Carb, Fat Percentages			30%	52%	17%
Cheat Day Menu:

		cal	pro(g)	carb(g)	fat(g)	fib(g)
6 am wake up - take morning supplements
6:05 -6:50 morning exercise if applicable
7am Breakfast
1 egg		75	7	0.25	6	0
2 4-inch pancakes		70	1.5	10	0.83333	0.666
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
9 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
11am lunch
1 piece whole wheat bread		95	5	15.5	1.5	2.5
2 oz roast beef		70	12.75	0.33332	2	0
lettuce, pickle, tomato, onion		0	0	0	0	0.5
1/2 oz potato chips		80	1	7	5	0
1/2 orange		32.5	0.5	7.5	0.05	2.5
1 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
3 pm snack 3
1/2 scoop whey protein		57.5	11.5	1	0.75	0
5:15 pm pre-workout supplements
5:45 pm snack 4 (preworkout meal)
1/2 scoop whey protein		57.5	11.5	1	0.75	0
1/2 cup 1% fat milk		60	5	7	1.25	0
6-6:45 pm evening workout if applcable
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	37.765	0	10.5825	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	3.663	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		1699.3	134.265	171.48	50.53	13.166
Protein, Carb, Fat Percentages			32%	40%	27%

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