Low carb: You get 4290 calories on low carb day, 50 percent is protein, 20 percent carbs, and 30 percent fat (+/- 5%). Low fat: You get 4680 calories on low fat day. 50 % of it is carbs, 30 percent protein, and 20 percent fat (+/- 5%). Cheat Day: You get 6630 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
4 eggs	336	28	2	24	0
2 oz cheese	220	14	2	18	0
4 oz salsa	40	2	8	0	1
8 grilled asparagus spears	0	0	0	0	4
2 scoops whey	230	46	4	3	0
10 am snack 1
3 scoops whey protein powder	345	69	6	4.5	0
1 pm lunch
10 oz sliced turkey breast	287.5	62.5	0	3.75	0
6 pieces whole wheat bread	570	30	93	9	15
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
3.5 cups strawberries	239.4	4.76	56	3.08	18.48
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
13 oz salmon	650	99.58	0	28.17	0
2 baked potatoes	448	10	102	0	4
2 cups broccoli	0	0	0	0	8
9:30:00 PM bedtime supplements
10 pm bedtime
2 scoops casein protein	200	42	4	2	0
4 teaspoons flaxseed oil	160	0	0	18	0
Totals	4289.9	497.84	307.00	122.50	55.48
		46%	29%	26%
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
4 eggs	300	28	1	20	0
16 egg whites	280	57.6	4	2.67	0
2 cups oatmeal	290	12	50.4	4.8	16
1 banana	105	1	25	0	2
10 am snack 1
8 oz milk	120	10	14	2.5	0
1.5 cups oat bran	330	6	60	6	10.2
1 pm lunch
4 pieces whole wheat bread to make 2 grilled cheese sandwiches	380	20	62	6	10
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
5 Tb parmasean cheese	102.5	10	0	7	0
5:30 pm pre-workout supplements
6-6:45 pm evening workout
6:45 pm post-workout supplements
7:15 dinner
14 oz chicken breast	434	91	0	5.6	0
2 cups white rice	514	11	114.4	1.2	2
2 cups corn	570	15.2	114	6	16.8
2 cups 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 teaspoons flaxseed oil	160	0	0	18	0
Totals	4674.5	343.3	554.4	115.97	70.9
Protein, Carb, Fat Percentages		29%	47%	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
6 eggs	450	42	1.5	36	0
12 4-inch pancakes	420	9	60	5	4
5 oz maple syrup or honey	525	0	130	0	0
calorie free butter spray for grilled cheese	0	0	0	0	0
16 oz orange juice	240	2	58	0	4
10 am snack 1
20 oz milk	300	25	35	6.25	0
2 cups raisin bran	400	10	86	2	14
1 pm lunch
4 pieces whole wheat bread	380	20	62	6	10
10 oz roast beef	350	63.75	1.67	10	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
8 oz shrimp	240	45.6	2.4	4	0
8 tablespoons cocktail sauce	200	4	40	2	2
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
3 oz cup au jus	15	1.05	2.25	0.15	0
1 large baked potato	264	5.5	57.2	0.6	1
3 tablespoons sour cream	90	1.5	1.5	9	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
2 dinner rolls	310	10	52	8	4
9:30:00 PM bedtime supplements
10 pm bedtime
2 scoops casein protein	200	42	4	2	0
4 teaspoons flaxseed oil	160	0	0	18	0
Totals	6620	410.41	732.32	218.71	52.5
Protein, Carb, Fat Percentages		25%	44%	30%

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