Low carb: You get 2585 calories on low carb day, 50 percent is protein, 20 percent carbs, and 30 percent fat (+/- 5%). Low fat: You get 2820 calories on low fat day. 50 % of it is carbs, 30 percent protein, and 20 percent fat (+/- 5%). Cheat Day: You get 3995 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
3 oz salsa	30	1.5	6	0	0.75
5 grilled asparagus spears	0	0	0	0	2.5
1 scoop whey	115	23	2	1.5	0
10 am snack 1
2 scoops whey protein powder	230	46	4	3	0
1 pm lunch
7 oz sliced turkey breast	201.25	43.75	0	2.63	0
3 pieces whole wheat bread	285	15	46.5	4.5	7.5
carrot sticks (from 2 carrots)	64	2	14	0	4
lettuce	0	0	0	0	1
2 scoops whey	230	46	4	3	0
4 pm snack 2
1.5 cups strawberries	102.6	2.04	24	1.32	7.92
1.5 cups 1% fat cottage cheese	270	42	12	6	0
5:30 pm pre-workout supplements
6-6:45 pm evening workout
6:45 pm post-workout supplements
7:15 dinner
6 oz salmon	300	45.96	0	13	0
1 baked potato	224	5	51	0	2
1 cup broccoli	0	0	0	0	4
9:30:00 PM bedtime supplements
10 pm bedtime
1.5 scoops casein protein	150	31.5	3	1.5	0
1 tablespoon flaxseed oil	120	0	0	13.5	0
Totals	2599.85	324.75	168.50	70.94	29.67
		50%	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
3 eggs	225	21	0.75	15	0
6 egg whites	105	21.6	1.5	1	0
1.5 cups oatmeal	217.5	9	37.8	3.6	12
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	31	3	5
1.5 oz cheese	165	10.5	1.5	13.5	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
1 cup whole wheat pasta	210	8.2	42.4	0.8	6.6
4 oz pasta sauce	74	2	7	2	1
4 Tb parmasean cheese	82	8	0	5.6	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
1 cup white rice	257	5.5	57.2	0.6	1
1 cup corn	285	7.6	57	3	8.4
1/2 cup broccoli	0	0	0	0	2
9:30:00 PM bedtime supplements
10 pm bedtime
1.5 scoops casein protein	150	31.5	3	1.5	0
1 tablespoon flaxseed oil	120	0	0	13.5	0
Totals	2839	192.05	342.15	75	45.55
Protein, Carb, Fat Percentages		27%	48%	24%

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
3 eggs	225	21	0.75	18	0
4 4-inch pancakes	140	3	20	1.67	1.33
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
12 oz milk	180	15	21	3.75	0
1 cup raisin bran	200	5	43	1	7
1 pm lunch
2 pieces whole wheat bread	190	10	31	3	5
6 oz roast beef	210	38.25	1	6	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
6 oz shrimp	180	34.2	1.8	3	0
4 tablespoons cocktail sauce	100	2	20	1	1
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
12 oz clam chowder at a restaurant	330	12	30	18	0
10.4 oz restaurant prime rib (yield from 12 oz raw)	624	94.64	0	26.52	0
1 tablespoon horseradish	20	0	1.4	1.6	0
2 oz cup au jus	10	0.7	1.5	0.1	0
1 large baked potato	264	5.5	57.2	0.6	1
2 tablespoons sour cream	60	1	1	6	0
2 tablespoons butter	200	0	0	22	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
1 tablespoon flaxseed oil	120	0	0	13.5	0
Totals	3993	284.29	369.15	149.34	25.33
Protein, Carb, Fat Percentages		28%	37%	34%

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