Low carb: You get 3135 calories on low carb day, 50 percent is protein, 20 percent carbs, and 30 percent fat (+/- 5%). Low fat: You get 3420 calories on low fat day. 50 % of it is carbs, 30 percent protein, and 20 percent fat (+/- 5%). Cheat Day: You get 4845 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
3 eggs	252	21	1.5	18	0
1 oz cheese	110	7	1	9	0
4 oz salsa	40	2	8	0	1
5 grilled asparagus spears	0	0	0	0	2.5
1 scoop whey	115	23	2	1.5	0
10 am snack 1
3 scoops whey protein powder	345	69	6	4.5	0
1 pm lunch
8 oz sliced turkey breast	230	50	0	3	0
4 pieces whole wheat bread	380	20	62	6	10
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
2 cups strawberries	136.8	2.72	32	1.76	10.56
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
8 oz salmon	400	61.28	0	17.33	0
1 1/4 baked potatoes	280	6.25	63.75	0	2.5
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	3122.8	383.75	209.25	85.09	35.56
		49%	27%	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
11 egg whites	192.5	39.6	2.75	1.83	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
2 oz cheese	220	14	2	18	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
1.5 cups whole wheat pasta	315	12.3	63.6	1.2	9.9
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
8 oz chicken breast	248	52	0	3.2	0
1 ½ cups white rice	385.5	8.25	85.8	0.9	1.5
1 ½ cups corn	427.5	11.4	85.5	4.5	12.6
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	3419.5	237.2	422.2	83.33	53.55
Protein, Carb, Fat Percentages		28%	49%	22%
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
2 oz maple syrup or honey	210	0	52	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
16 oz milk	240	20	28	5	0
1.5 cups raisin bran	300	7.5	64.5	1.5	10.5
1 pm lunch
3 pieces whole wheat bread	285	15	46.5	4.5	7.5
8 oz roast beef	280	51	1.33	8	0
lettuce, pickle, tomato, onion	0	0	0	0	0.5
2 oz potato chips	320	4	28	20	0
2 oranges	130	2	30	0.2	10
4 PM snack 2
6 oz shrimp	180	34.2	1.8	3	0
5 tablespoons cocktail sauce	125	2.5	25	1.25	1.25
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
16 oz clam chowder at a restaurant	440	16	40	24	0
11.1 oz restaurant prime rib (yield from 16 oz raw)	666	101.01	0	28.31	0
2 tablespoons horseradish	40	0	2.8	3.2	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 cup restaurant vegetable medley(no butter/oil)	0	0	0	0	3
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	4845	323.41	484.88	174.32	38.08
Protein, Carb, Fat Percentages		27%	40%	32%

Go to Law #14