Low carb: You get 3630 calories on low carb day, 50 percent is protein, 20 percent carbs, and 30 percent fat (+/- 5%). Low fat: You get 3960 calories on low fat day. 50 % of it is carbs, 30 percent protein, and 20 percent fat (+/- 5%). Cheat Day: You get 5610 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	3	252	21	1.5	18	0
1 oz cheese	1	110	7	1	9	0
4 oz salsa	4	40	2	8	0	1
5 grilled asparagus spears	5	0	0	0	0	2.5
2 scoops whey	2	230	46	4	3	0
10 am snack 1
3 scoops whey protein powder	3	345	69	6	4.5	0
1 pm lunch
8 oz sliced turkey breast	8	230	50	0	3	0
4 pieces whole wheat bread	4	380	20	62	6	10
carrot sticks (from 2 carrots)	2	64	2	14	0	4
lettuce	0	0	0	0	0	1
2 scoops whey	2	230	46	4	3	0
4 pm snack 2
2 cups strawberries	16	136.8	2.72	32	1.76	10.56
1.5 cups 1% fat cottage cheese	1.5	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
12 oz salmon	12	600	91.92	0	26	0
2 baked potatoes	2	448	10	102	0	4
1 cup broccoli	1	0	0	0	0	4
9:30:00 PM bedtime supplements
10 pm bedtime
2 scoops casein protein	2	200	42	4	2	0
1 tablespoon flaxseed oil	3	120	0	0	13.5	0
Totals	3670.39	3655.8	451.64	250.50	95.76	37.06
	100%		49%	27%	24%
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
12 egg whites	210	43.2	3	2	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
3 oz cheese	330	21	3	27	0
calorie free butter spray for grilled cheese	0	0	0	0	0
16 oz tomato soup	170	4.2	32	4	1
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
12 oz chicken breast	372	78	0	4.8	0
2 cups white rice	514	11	114.4	1.2	2
1 ¾ cups corn	498.75	13.3	99.75	5.25	14.7
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
1 tablespoon flaxseed oil	120	0	0	13.5	0
Totals	3963.25	290	475.3	96.65	56.4
Protein, Carb, Fat Percentages		29%	48%	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
4 eggs	300	28	1	24	0
7 4-inch pancakes	245	5.25	35	2.92	2.33
3.5 oz maple syrup or honey	367.5	0	91	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
2 cups raisin bran	400	10	86	2	14
1 pm lunch
4 pieces whole wheat bread	380	20	62	6	10
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
6 tablespoons cocktail sauce	150	3	30	1.5	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
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
1 dinner roll	155	5	26	4	2
9:30:00 PM bedtime supplements
10 pm bedtime
2 scoops casein protein	200	42	4	2	0
1 tablespoon flaxseed oil	120	0	0	13.5	0
Totals	5607.5	356.16	608.13	188.32	47.33
Protein, Carb, Fat Percentages		25%	43%	30%

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