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:

		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
11/2 oz cheese		165	10.5	1.5	13.5	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
2 scoops whey protein powder		230	46	4	3	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 carrot)		32	1	7	0	2
lettuce		0	0	0	0	1
1 scoop whey		115	23	2	1.5	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
3/4 cup 1% fat cottage cheese		135	21	6	3	0
3 pm snack 3
1 cheese stick		84.5	5.25	0.75	6.75	0
5 slices salami		113	7	1	9	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 cup 1% fat milk		120	10	14	2.5	0
6-6:45 pm evening workout
6:45 pm post-workout supplements
7:15 dinner
6 oz salmon		300	45.96	0	12.9996	0
3/4 baked potato		168	3.75	38.25	0	1.5
1/2 cup broccoli		0	0	0	0	4
9:30:00 PM bedtime supplements
10 pm bedtime
2 1/2 scoops casein protein		250	52.5	5	2.5	0
4 oz 1 % milk		60	5	7	1.25	0
Totals		2586.75	313.71	147.50	83.00	21
Protein, Carb, Fat Percentages		100%	49%	23%	29%
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
2 eggs		150	14	0.5	10	0
7 egg whites		122.5	25.2	1.75	1.2	0
1 cup oatmeal		145	6	25.2	2.4	8
1 banana		105	1	25	0	2
9 am snack 1
8 oz 1 % milk		120	10	14	2.5	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 1/2 oz cheese		165	10.5	1.5	13.5	0
calorie free butter spray for grilled cheese		0	0	0	0	0
16 oz tomato soup		170	4.2	32	4	1
4 oz 1 % milk		60	5	7	1.25	0
1 PM snack 2
3/4 cup pineapple		64.5	0.45	14.4	0.45	1.5
3/4 cup 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
8 oz chicken breast		248	52	0	3.2	0
1 cup white rice		257	5.50	57.2	0.6	1
1 cup corn		285	7.6	57	3	8.4
1 cup broccoli		0	0	0	0	2
9:30:00 PM bedtime supplements
10 pm bedtime
2 scoops casein protein		200	42	4	2	0
4 oz 1 % milk		60	5	7	1.25	0
Totals		2818	243	332	54	34
Protein, Carb, Fat Percentages			34%	47%	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
6 4-inch pancakes		210	4.5	30	2.5	1.998
2 oz maple syrup or honey		210	0	52	0	0
calorie free butter spray for grilled cheese		0	0	0	0	0
10 oz orange juice		150	1.25	36.25	0	2.5
9 am snack 1
8 oz milk		120	10	14	2.5	0
1 cup raisin bran		200	5	43	1	7
11am lunch
2 pieces whole wheat bread		190	10	31	3	5
5 oz roast beef		175	31.875	0.8333	5	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
8 oz shrimp		240	45.6	2.4	4	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)
1 scoop whey protein		115	23	2	1.5	0
1 cup 1% fat milk		120	10	14	2.5	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  large baked potato		264	5.5	57.2	0.6	1
2  tablespoons sour cream		60	1	1	6	0
1 tablespoon butter		100	0	0	11	0
1/2 cup restaurant vegetable medley(no butter/oil)		0	0	0	0	1.5
2/3 average size slice new york cheese cake		186.48	3.996	25.308	7.992	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		4007	321	409	114	25
Protein, Carb, Fat Percentages			32%	41%	26%

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