Moderate Days

BaseLean Protein SourcesVeggiesHealthy FatsHealthy CarbsWorkout Shake CarbsAny fish (tuna, salmon, etc)BroccoliSmall handful of any nutsWhole grain breadGatoradeAny seafood (shrimp, scallops etc) Spinach1/2 avocadoBrown riceLemonadeChicken breastLettuce1 tbsp olive oilWhole wheat pastaFruit PunchTurkey breastOnions1 tbsp canola oilOatmealKool AidAny beef 90% or leanerTomatoes2 tbsp any natural nut butterSweet PotatoesAny Fruit JuiceAny steak 90% or leanerGreen Peppers1 serving apprx = 15g fatQuinoaAny turkey 90% or leanerAsparagusAny fruit Egg Whites or Egg Substitute ( 2 egg whites = 1oz meat)CabbageFor meats: 2oz = 12g protein, 3oz = 18g protein, 4oz = 24g proteinCauliflower5oz = 30g protein, 6oz = 36g protein, 7oz = 42g proteinCeleryCucumbersGreen BeansPortabella Mushrooms Yellow Squash Zucchini1 small handful = 1 cup

Weight Training Day: First Thing Training

Meal:Time:Protein Amount:Veggie Amount:Healthy Fat Amount:Healthy Carb Amount:Workout Carb Amount:

Meal 1Drink 1/3 of workout shake upon waking, 2/3 during workout25g whey protein in water 75g carbs

Meal 220 minutes after workout is over4oz any lean protein source1 small handful greens1/2 serving healthy fats75g healthy carbs

Meal 32-4 hours after last meal4oz any lean protein source1 small handful greens1 serving healthy fats75g healthy carbs


Meal 53-5 hours after last meal4oz any lean protein source1 small handful greens2 serving healthy fats Meal 6Bedtime25g casein protein in water2 serving healthy fats

Weight Training Day: Training after 1 Meal


Meal 11-3 hours before workout4oz any lean protein source1 small handful greens1/2 serving healthy fats50g healthy carbs

Meal 21/3 shake during workout, 2/3 right after25g whey protein in water 75g carbs




Meal 6Bedtime25g casein protein in water3 serving healthy fats

Weight Training Day: Training after 2 Meals


Meal 1Waking4oz any lean protein source1 small handful greens3 serving healthy fats Meal 21-3 hours before workout4oz any lean protein source1 small handful greens1/2 serving healthy fats50g healthy carbs



Meal 52-4 hours after last meal4oz any lean protein source1 small handful greens1 serving healthy fats75g healthy carbs Meal 6Bedtime25g casein protein in water2 serving healthy fats50g healthy carbs

Weight Training Day: Training after 3 Meals:


Meal 1Waking4oz any lean protein source1 small handful greens3 serving healthy fats

Meal 23-5 hours after last meal4oz any lean protein source1 small handful greens2 serving healthy fats Meal 31-3 hours before workout4oz any lean protein source1 small handful greens1/2 serving healthy fats50g healthy carbs


Meal 540 minutes after workout is over4oz any lean protein source1 small handful greens1/2 serving healthy fats75g healthy carbs Meal 6Bedtime25g casein protein in water1 serving healthy fats75g healthy carbs

Notes: Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder immediately after the workout is over

Cut 1Lean Protein SourcesVeggiesHealthy FatsHealthy CarbsWorkout Shake CarbsAny fish (tuna, salmon, etc)BroccoliSmall handful of any nutsWhole grain breadGatoradeAny seafood (shrimp, scallops etc) Spinach1/2 avocadoBrown riceLemonadeChicken breastLettuce1 tbsp olive oilWhole wheat pastaFruit PunchTurkey breastOnions1 tbsp canola oilOatmealKool AidAny beef 90% or leanerTomatoes2 tbsp any natural nut butterSweet PotatoesAny Fruit JuiceAny steak 90% or leanerGreen Peppers1 serving apprx = 15g fatQuinoaAny turkey 90% or leanerAsparagusAny fruit Egg Whites or Egg Substitute ( 2 egg whites = 1oz meat)CabbageFor meats: 2oz = 12g protein, 3oz = 18g protein, 4oz = 24g proteinCauliflower5oz = 30g protein, 6oz = 36g protein, 7oz = 42g proteinCeleryCucumbersGreen BeansPortabella Mushrooms Yellow Squash Zucchini1 small handful = 1 cup





Meal 32-4 hours after last meal4oz any lean protein source1 small handful greens1/2 serving healthy fats75g healthy carbs


Meal 53-5 hours after last meal4oz any lean protein source1 small handful greens1 serving healthy fats Meal 6Bedtime25g casein protein in water1 serving healthy fats








Meal 6Bedtime25g casein protein in water1 serving healthy fats



Meal 1Waking4oz any lean protein source1 small handful greens1 serving healthy fats Meal 21-3 hours before workout4oz any lean protein source1 small handful greens1/2 serving healthy fats50g healthy carbs



Meal 52-4 hours after last meal4oz any lean protein source1 small handful greens1 serving healthy fats75g healthy carbs Meal 6Bedtime25g casein protein in water1 serving healthy fats50g healthy carbs



Meal 1Waking4oz any lean protein source1 small handful greens1 serving healthy fats

Meal 23-5 hours after last meal4oz any lean protein source1 small handful greens1 serving healthy fats Meal 31-3 hours before workout4oz any lean protein source1 small handful greens1/2 serving healthy fats50g healthy carbs


Meal 540 minutes after workout is over4oz any lean protein source1 small handful greens1/2 serving healthy fats75g healthy carbs Meal 6Bedtime25g casein protein in water1 serving healthy fats75g healthy carbs






Meal 220 minutes after workout is over4oz any lean protein source1 small handful greens75g healthy carbs



Meal 53-5 hours after last meal4oz any lean protein source1 small handful greens1/2 serving healthy fats Meal 6Bedtime25g casein protein in water1/2 serving healthy fats








Meal 6Bedtime25g casein protein in water1/2 serving healthy fats



Meal 1Waking4oz any lean protein source1 small handful greens Meal 21-3 hours before workout4oz any lean protein source1 small handful greens1/2 serving healthy fats50g healthy carbs



Meal 52-4 hours after last meal4oz any lean protein source1 small handful greens1/2 serving healthy fats75g healthy carbs Meal 6Bedtime25g casein protein in water1/2 serving healthy fats50g healthy carbs



Meal 1Waking4oz any lean protein source1 small handful greens

Meal 23-5 hours after last meal4oz any lean protein source1 small handful greens1/2 serving healthy fats Meal 31-3 hours before workout4oz any lean protein source1 small handful greens1/2 serving healthy fats50g healthy carbs


Meal 540 minutes after workout is over4oz any lean protein source1 small handful greens1/2 serving healthy fats75g healthy carbs Meal 6Bedtime25g casein protein in water1/2 serving healthy fats75g healthy carbs







Meal 32-4 hours after last meal4oz any lean protein source1 small handful greens 50g healthy carbs


Meal 53-5 hours after last meal4oz any lean protein source1 small handful greens1/2 serving healthy fats Meal 6Bedtime25g casein protein in water1/2 serving healthy fats








Meal 6Bedtime25g casein protein in water1/2 serving healthy fats



Meal 1Waking4oz any lean protein source1 small handful greens Meal 21-3 hours before workout4oz any lean protein source1 small handful greens1/2 serving healthy fats50g healthy carbs


Meal 440 minutes after workout is over4oz any lean protein source1 small handful greens 50g healthy carbs

Meal 52-4 hours after last meal4oz any lean protein source1 small handful greens 50g healthy carbs Meal 6Bedtime25g casein protein in water1/2 serving healthy fats25g healthy carbs



Meal 1Waking4oz any lean protein source1 small handful greens

Meal 23-5 hours after last meal4oz any lean protein source1 small handful greens Meal 31-3 hours before workout4oz any lean protein source1 small handful greens1/2 serving healthy fats50g healthy carbs


Meal 540 minutes after workout is over4oz any lean protein source1 small handful greens 50g healthy carbs Meal 6Bedtime25g casein protein in water1/2 serving healthy fats50g healthy carbs


Documents

Moderate Days