Low carb: You get 4125 calories on low carb day, 50 percent is protein, 20 percent carbs, and 30 percent fat (+/- 5%). Low fat: You get 4500 calories on low fat day. 50 % of it is carbs, 30 percent protein, and 20 percent fat (+/- 5%). Cheat Day: You get 6375 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 1/2 oz cheese		275	17.5	2.5	22.5	0
2 oz salsa		20	1	4	0	0.5
2 grilled asparagus spears		0	0.5	1.5	0	1
2 scoops whey		230	46	4	3	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
8 oz sliced turkey breast		230	50	0	3	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
2 scoops whey		230	46	4	3	0
8 oz 1% milk		120	10	14	2.5	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
3 cheese sticks		253.5	15.75	2.25	20.25	0
10 slices salami		226	14	2	18	0
5 pm pre-workout supplements
5:30 pm snack 4 (preworkout meal)
1 apple		80	0	20	0	4
3 tablespoons peanut butter		300	12	9	24	3
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
3 scoops casein protein		300	63	6	3	0
12 oz 1 % milk		180	15	21	3.75	0
Totals		4136.5	478.697	209.42	151.83	25.1666
Protein, Carb, Fat Percentages		100%	46%	20%	33%
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
3 eggs		225	21	0.75	15	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
10 oz 1 % milk		150	12.5	17.5	3.125	0
1 cup oat bran		220	4	40	4	6.8
11am lunch
3 pieces whole wheat bread to make grilled cheese		285	15	39	4.5	7.5
2 1/2 oz cheese		275	17.5	2.5	22.5	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 1/2 cups pineapple		129	0.9	28.8	0.9	3
2 cups plain nonfat yogurt		330	33	49.50	0	0
3 pm snack 3
1 cup whole wheat pasta		210	8.2	42.4	0.8	6.6
3/4 cup pasta sauce		111	3	10.5	3	1.5
4 Tb parmasean cheese		82	8	0	5.6	0
5 pm pre-workout supplements
5:30 pm snack 4 (preworkout meal)
2 scoops whey protein		230	46	4	3	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
10 oz chicken breast		310	65	0	4	0
1 3/4 cups white rice		449.75	9.63	100.1	1.05	1.75
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
12 oz 1 % milk		180	15	21	3.75	0
Totals		4507	376	530	89	49
Protein, Carb, Fat Percentages			33%	47%	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
4 eggs		300	28	1	24	0
8 4-inch pancakes		280	6	40	3.33333	2.664
2 1/2 oz maple syrup or honey		262.5	0	65	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
12 oz milk		180	15	21	3.75	0
2 cups raisin bran		400	10	86	2	14
11am lunch
4 pieces whole wheat bread		380	20	62	6	10
9 oz roast beef		315	57.375	1.49994	9	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
10 oz shrimp		300	57	3	5	0
6 tablespoons cocktail sauce		150	3	30	1.5	3
3 pm snack 3
3 scoops whey protein		345	69	6	4.5	0
12 oz 1% fat milk		180	15	21	3.75	0
5:15 pm pre-workout supplements
5:45 pm snack 4 (preworkout meal)
3 scoops whey protein		345	69	6	4.5	0
1 1/2 cup 1% fat milk		180	15	21	3.75	0
6-6:45 pm evening workout if applcable
6:45 pm post-workout supplements
7:15 dinner
1 bowl clam chowder at a restaurant		330	12	30	18	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
3 oz 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	1.5
1 slice new york cheese cake		280	6	38	12	0
9:30:00 PM bedtime supplements
10 pm bedtime
3 scoops casein protein		300	63	6	3	0
12 oz 1 % milk		180	15	21	3.75	0
Totals		6361	570	595	180	41
Protein, Carb, Fat Percentages			36%	37%	25%

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