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:

		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
2 eggs		168	14	1	12	0
1 oz cheese		110	7	1	9	0
2 oz salsa		20	1	4	0	0.5
2 grilled asparagus spears		0	0.5	1.5	0	1
1 scoop whey		115	23	2	1.5	0
9 am snack 1
1 1/2 scoops whey protein powder		172.5	34.5	3	2.25	0
4 oz 1% milk		60	5	7	1.25	0
11am lunch
4 oz sliced turkey breast		115	25	0	1.5	0
1 piece whole wheat bread		85	5	13	1.5	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 oz 1% milk		60	5	7	1.25	0
1 PM snack 2
1 1/2 cup strawberries		11.25	0.25	2.49975	0	0.99998
1/2 cup 1% fat cottage cheese		90	14	4	2	0
3 pm snack 3
1 cheese stick		84.5	5.25	0.75	6.75	0
4 slices salami		90.4	5.6	0.8	7.2	0
5 pm pre-workout supplements
5:30 pm snack 4 (preworkout meal)
1 apple		80	0	20	0	4
1 tablespoon peanut butter		100	4	3	8	1
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
5 oz salmon		250	38.3	0	10.833	0
1/2 baked potato		112	2.5	25.5	0	1
1/2 cup broccoli		0	0	0	0	4
9:30:00 PM bedtime supplements
10 pm bedtime
1 1/2 scoops casein protein		150	31.5	3	1.5	0
2 oz 1 % milk		30	2.5	3.5	0.625	0
Totals		2037.15	240.9	114.05	69.16	19.5
Protein, Carb, Fat Percentages		100%	47%	22%	31%
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
3 egg whites		52.5	10.8	0.75	0.5	0
3/4 cup oatmeal		108.75	4.5	18.9	1.8	6
1 banana		105	1	25	0	2
9 am snack 1
4 oz 1 % milk		60	5	7	1.25	0
1/2 cup oat bran		110	2	20	2	3.4
11am lunch
1 piece whole wheat bread to make 1/2 grilled cheese		95	5	13	1.5	2.5
1 1/4 oz cheese		137.5	8.75	1.25	11.25	0
calorie free butter spray for grilled cheese		0	0	0	0	0
14 oz tomato soup		148.75	3.675	28	3.5	0.875
4 oz 1 % milk		60	5	7	1.25	0
1 PM snack 2
1/2 cups pineapple		43	0.3	9.6	0.3	1
3/4 cups plain nonfat yogurt		123.75	12.375	18.56	0	0
3 pm snack 3
1/2 cup whole wheat pasta		105	4.1	21.2	0.4	3.3
1/4 cup pasta sauce		37	1	3.5	1	0.5
1 Tb parmasean cheese		20.5	2	0	1.4	0
5 pm pre-workout supplements
5:30 pm snack 4 (preworkout meal)
1 scoop whey protein		115	23	2	1.5	0
4 oz 1 % milk		60	5	7	1.25	0
6-6:45 pm evening workout
6:45 pm post-workout supplements
7:15 dinner
5 oz chicken breast		155	32.5	0	2	0
1 cup white rice		257	5.50	57.2	0.6	1
1/2 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 1/2 scoops casein protein		150	31.5	3	1.5	0
4 oz 1 % milk		60	5	7	1.25	0
Totals		2221	179	279	41	27
Protein, Carb, Fat Percentages			32%	50%	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
3 eggs		225	21	0.75	18	0
5 4-inch pancakes		175	3.75	25	2.08333	1.665
1 oz maple syrup or honey		105	0	26	0	0
calorie free butter spray for grilled cheese		0	0	0	0	0
9 oz orange juice		135	1.125	32.625	0	2.25
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
4 oz roast beef		140	25.5	0.66664	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
1 PM snack 2
4 oz shrimp		120	22.8	1.2	2	0
2 tablespoons cocktail sauce		50	1	10	0.5	1
3 pm snack 3
1 scoop whey protein		115	23	2	1.5	0
1 cup 1% fat milk		120	10	14	2.5	0
5:15 pm pre-workout supplements
5:45 pm snack 4 (preworkout meal)
3/4 scoop whey protein		86.25	17.25	1.5	1.125	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 cup clam chowder at a restaurant		220	8	20	12	0
5.53 oz restaurant prime rib (yield from 8 oz raw)		331.8	50.323	0	14.1015	0
1 table spoon horseradish		40	0	2.8	3.2	0
4 oz cup cup au jus		20	1.4	3	0.2	0
1/2 large baked potato		132	2.75	28.6	0.3	0.5
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
1/2 average size slice new york cheese cake		140	3	19	6	0
9:30:00 PM bedtime supplements
10 pm bedtime
2 scoops casein protein		200	42	4	2	0
8 oz 1 % milk		120	10	14	2.5	0
Totals		3145	264	286	101	18
Protein, Carb, Fat Percentages			34%	36%	29%

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