When Staying At A Hotel Without Free Breakfast And On Party Days:

What you will do is on days that are “low carb” days and “low fat” days, you will only eat 6 times per day. You will have 2/5 BMR (1560 calories) for your restaurant dinner or party meal allotment. On “low fat” days, you will have 1/2 BMR (1950 calories) for your dinner or party meal allotment.

The table below shows the suggested eating times for your 6 meals and the amount of food you should eat. The example is based on you waking at 6 AM; then hopefully taking branch chain amino acids (BCAA) and doing 45 minutes of cardio exercise; then having breakfast; and also going to bed at 10 PM). If you wake up at a different time then adjust the times accordingly:

Note: If you can't or won't lift weights 45 minutes before the feast on a "low fat" day, you MUST cut 1/10 BMR (390 calories) off the dinner feast so it is 1560 calories instead of 1950 calories.

If you are planning to go to a special restaurant where you think you may eat a lot, or go to a large party with a lot of food, and the day falls on a “low carbohydrate” day where you “only” get 2/5 BMR (1560 calories) to eat for the party, you can exchange your cheat day for this day so you'll then be able to have 3/5 BMR (2340 calories) at the restaurant or the party. The same goes for a “low fat” day: if ½ BMR (1950 calories) isn't enough for the restaurant or party meal, then you can exchange this day for a “cheat day” so then you'll be able to have 3/5 BMR (2340 calories).

What you can do if you want to take some food away and so you ordered extra, or if you were served too much food, is to take enough food “to go” to eat for your next snack after the restaurant meal, with the snack being about 1/10 BMR calories (390 calories). If your restaurant meal for the day was at dinner time (for instance 7 pm) then this final snack would be at 10 pm when you're going to bed. Note that it not advised to take food “to go” and keep it for 3 hours for your next meal if your hotel room doesn't have a refrigerator, as the food won't stay fresh.