Low carb: You get 3190 calories on low carb day, 50 percent is protein, 20 percent carbs, and 30 percent fat (+/- 5%). Low fat: You get 3480 calories on low fat day. 50 % of it is carbs, 30 percent protein, and 20 percent fat (+/- 5%). Cheat Day: You get 4930 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
3 eggs		252	21	1.5	18	0
2 oz cheese		220	14	2	18	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
8 oz 1% milk		120	10	14	2.5	0
11am lunch
5 oz sliced turkey breast		143.75	31.25	0	1.875	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 cup strawberries		49	0.66667	6.666	0	2.6666
1 cup 1% fat cottage cheese		180	28	8	4	0
3 pm snack 3
2 cheese sticks		169	10.5	1.5	13.5	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
8 oz salmon		400	61.28	0	17.3328	0
1 baked potato		224	5	51	0	2
1 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
8 oz 1 % milk		120	10	14	2.5	0
Totals		3197.75	369.697	182.17	108.46	23.1666
Protein, Carb, Fat Percentages		100%	46%	23%	31%
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
10 egg whites		175	36	2.5	1.7	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 cup oat bran		220	4	40	4	6.8
11am lunch
2 piece whole wheat bread to make 1/2 grilled cheese		190	10	26	3	5
2 oz cheese		220	14	2	18	0
calorie free butter spray for grilled cheese		0	0	0	0	0
16 oz tomato soup		170	4.2	32	4	1
8 oz 1 % milk		120	10	14	2.5	0
1 PM snack 2
1 cup pineapple		86	0.6	19.2	0.6	2
1 cup plain nonfat yogurt		165	16.5	24.75	0	0
3 pm snack 3
3/4 cup whole wheat pasta		157.5	6.15	31.8	0.6	4.95
1/2 cup pasta sauce		74	2	7	2	1
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
8 oz 1 % milk		120	10	14	2.5	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
8 oz 1 % milk		120	10	14	2.5	0
Totals		3463	287	412	68	42
Protein, Carb, Fat Percentages			33%	48%	18%
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
8 4-inch pancakes		280	6	40	3.33333	2.664
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
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 1/2 pieces whole wheat bread		237.5	12.5	38.75	3.75	6.25
8 oz roast beef		280	51	1.33328	8	0
lettuce, pickle, tomato, onion, mustard, fat free mayonaise		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
2 scoops whey protein		230	46	4	3	0
8 oz 1% fat milk		120	10	14	2.5	0
5:15 pm pre-workout supplements
5:45 pm snack 4 (preworkout meal)
2 scoops whey protein		230	46	4	3	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
11.1 oz restaurant prime rib (yield from 16 oz raw)		639.96	97.0606	0	27.1983	0
2  table spoons horseradish		40	0	2.8	3.2	0
2 oz cup 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
1 tablespoon butter		100	0	0	11	0
1/2 cup restaurant vegetable medley(no butter/oil)		0	0	0	0	1.5
1 slice new york cheese cake		280	6	38	12	0
9:30:00 PM bedtime supplements
10 pm bedtime
2 1/2 scoops casein protein		250	52.5	5	2.5	0
8 oz 1 % milk		120	10	14	2.5	0
Totals		4931	449	450	139	28
Protein, Carb, Fat Percentages			36%	37%	25%

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