Low carb: You get 2035 calories on low carb day, 50 percent is protein, 20 percent carbs, and 30 percent fat (+/- 5%). Low fat: You get 2220 calories on low fat day. 50 % of it is carbs, 30 percent protein, and 20 percent fat (+/- 5%). Cheat Day: You get 3145 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
2 eggs	168	14	1	12	0
1 oz cheese	110	7	1	9	0
2 oz salsa	20	1	4	0	0.5
3 grilled asparagus spears	0	0.5		0	1
1 scoop whey	115	23	2	1.5	0
10 am snack 1
1.5 scoops whey protein powder	172.5	34.5	3	2.25	0
1 pm lunch
5 oz sliced turkey breast	143.75	31.25	0	1.88	0
2 pieces whole wheat bread	170	10	26	3	10
carrot sticks (from 2 carrots)	64	2	14	0	4
lettuce	0	0	0	0	1
1.5 scoops whey	172.5	34.5	3	2.25	0
½ cup whole wheat pasta
1 cup strawberries	68.4	1.36	16	0.88	5.28
1 cup 1% fat cottage cheese	180	28	8	4	0
5:30 pm pre-workout supplements
6-6:45 pm evening workout
6:45 pm post-workout supplements
7:15 dinner
5 oz salmon	250	38.3	0	10.83	0
1 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
1 scoop casein protein	100	21	2	1	0
2 teaspoons flaxseed oil	80	0	0	9	0
Totals	2038.15	251.41	131.00	57.59	27.78
		49%	26%	25%
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
2 eggs	150	14	0.5	10	0
6 egg whites	105	21.6	1.5	1	0
1 cup oatmeal	145	6	25.2	2.4	8
1 banana	105	1	25	0	2
10 am snack 1
8 oz milk	120	10	14	2.5	0
1 cup oat bran	220	4	40	4	6.8
1 pm lunch
2 pieces whole wheat bread to make 1 grilled cheese sandwich	190	10	26	3	5
1 oz cheese	110	7	1	9	0
calorie free butter spray for grilled cheese	0	0	0	0	0
12 oz tomato soup	127.5	3.15	24	3	0.75
4 pm snack 2
½ cup whole wheat pasta	105	4.1	21.2	0.4	3.3
4 oz pasta sauce	74	2	7	2	1
3 Tb parmasean cheese	61.5	6	0	4.2	0
5:30 pm pre-workout supplements
6-6:45 pm evening workout
6:45 pm post-workout supplements
7:15 dinner
6 oz chicken breast	186	39	0	2.4	0
¾ cup white rice	192.75	4.13	42.9	0.45	0.75
½ cup corn	142.5	3.8	28.5	1.5	4.2
1/2 cup broccoli	0	0	0	0	2
9:30:00 PM bedtime supplements
10 pm bedtime
1 scoop casein protein	100	21	2	1	0
2 teaspoons flaxseed oil	80	0	0	9	0
Totals	2214.25	156.78	258.8	55.85	33.8
Protein, Carb, Fat Percentages		28%	47%	23%
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
2 eggs	150	14	0.5	12	0
3 4-inch pancakes	105	2.25	15	1.25	1
1 oz maple syrup or honey	105	0	26	0	0
calorie free butter spray for grilled cheese	0	0	0	0	0
12 oz orange juice	180	1.5	43.5	0	3
10 am snack 1
8 oz milk	120	10	14	2.5	0
1 cup raisin bran	200	5	43	1	7
1 pm lunch
2 pieces whole wheat bread	190	10	31	3	5
4 oz roast beef	140	25.5	0.67	4	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
4 oz shrimp	120	22.8	1.2	2	0
3 tablespoons cocktail sauce	75	1.5	15	0.75	1.5
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 cup clam chowder at a restaurant	220	8	20	12	0
5.53 oz restaurant prime rib (yield from 8 oz raw)	331.8	50.32	0	14.1	0
1 tablespoon horseradish	20	0	1.4	1.6	0
1 oz cup au jus	5	0.35	0.75	0.05	0
1 large baked potato	264	5.5	57.2	0.6	1
1 tablespoon sour cream	30	0.5	0.5	3	0
1 tablespoon butter	100	0	0	11	0
1/2 cup restaurant vegetable medley(no butter/oil)	0	0	0	0	1.5
1 average size slice new york cheese cake	280	6	38	12	0
9:30:00 PM bedtime supplements
10 pm bedtime
1.5 scoops casein protein	150	31.5	3	1.5	0
2 teaspoons flaxseed oil	80	0	0	9	0
Totals	3090.8	197.72	339.72	101.45	25.5
Protein, Carb, Fat Percentages		26%	44%	30%

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