Macros

grams (g)

Protein
Carbs
Fat

160
280-320
64-80

Protein
Carbs
Fat

160
120-160
64-80

Protein
Carbs
Fat

160
240-280
64-80

Protein
Carbs
Fat

160
120-160
64-80

Phase 1 Training Days

Phase 1 Off Days

Phase 2 Training Days

Phase 2 Off Days

SUNDAY
Meal 1

8:00AM

4 Eggs
Protein
Carbs
Fat

Meal 3

24
0
20

2:00PM

0 Scoop Whey
Protein
Carbs
Fat

0
0
0

1 Cup Blueberries
Protein
1
Carbs
21
Fat
0

1 Banana
Protein
Carbs
Fat

Meal 2

1 Cup Blueberries
Protein
1
Carbs
21
Fat
0

11:00AM

4-oz Chicken
Protein
Carbs
Fat
1 Cup Rice
Protein
Carbs
Fat
1 Slice Cheese
Protein
Carbs
Fat

23
0
0.5

5
45
2

5
1
9

1 Cup Mixed Veg

Protein
2
Carbs
18
Fat
0

1
30
0

2 Cup Yogurt
Protein
Carbs
Fat
Meal 4

38
58
0

5:00PM

3 Slice Turkey
Protein
Carbs
Fat

15
6
0

1 Slice Bread
Protein
Carbs
Fat

3
13
1

1/2 Cup Almonds

Protein
15
Carbs
15.5
Fat
35.5

Target
Protein
Carbs
160 280-320

Meal 5

Fat
64-80

8:00PM

4-oz Chicken
Protein
Carbs
Fat

23
0
0.5

2 Sweet Potato
Protein
4
Carbs
52
Fat
0
1 Cup Mixed Veg
Protein
2
Carbs
18
Fat
0
1 Slice Cheese
Protein
Carbs
Fat

Actual
Protein
Carbs
Fat
167
299.5

5
1
9

Meal
Meal
Meal
Meal
Meal

1
2
3
4
5

25
35
40
33
34

21
64
109
34.5
71

77.5
20
11.5
0
36.5
9.5

*ASSUME WORKOUT ~NOON

MONDAY
Meal 1

7:00AM

1 Scoop Whey
Protein
Carbs
Fat

Meal 3

24
3
1

11:00AM

4-oz Chicken
Protein
Carbs
Fat

1-1/2 Cup Milk

Protein
12
Carbs
16.5
Fat
7.5

1 Cup Rice
Protein
Carbs
Fat

Meal 2

1 Slice Cheese
Protein
Carbs
Fat

9:00AM

1 Cup Yogurt
Protein
Carbs
Fat

19
29
0

1 Cup Blueberries
Protein
1
Carbs
21
Fat
0
1 Banana
Protein
Carbs
Fat

1
30
0

23
0
0.5

5
45
2

5
1
9

1 Cup Mixed Veg

Protein
2
Carbs
18
Fat
0
Meal 4

3:00PM

3 Slice Turkey
Protein
Carbs
Fat

15
6
0

1 Slice Bread
Protein
Carbs
Fat

3
13
1

1 Slice Cheese
Protein
Carbs
Fat
1 Banana
Protein
Carbs
Fat

5
1
9

1
30
0

Target
Protein
Carbs
160 280-320

Meal 5
6:00PM
4-oz Chicken
Protein
23
Carbs
0
Fat
0.5
2 Sweet Potato
Protein
4
Carbs
52
Fat
0
1/2 Cup Almonds
Protein
15
Carbs
15.5
Fat
35.5

Fat
64-80

Protein
158
Meal
Meal
Meal
Meal
Meal

1
2
3
4
5

36
21
35
24
42

Actual
Carbs

Fat
281

66

19.5
80
64
50
67.5

8.5
0
11.5
10
36

TUESDAY
Meal 1
7:00AM

Meal 3

1 Scoop Whey
Protein
Carbs
Fat

3 Slice Turkey
Protein
Carbs
Fat

15
6
0

1-1/2 Cup Milk

Protein
12
Carbs
16.5
Fat
7.5

1 Slice Bread
Protein
Carbs
Fat

3
13
1

Meal 2

1 Slice Cheese
Protein
Carbs
Fat

24
3
1

11:00AM

4-oz Chicken
Protein
Carbs
Fat
1 Slice Cheese
Protein
Carbs
Fat

23
0
0.5

5
1
9

1 Cup Mixed Veg

Protein
2
Carbs
18
Fat
0

Meal 4

2:00PM

5
1
9

5:00PM

1 Cup Yogurt
Protein
Carbs
Fat

19
29
0

1/2 Cup Whey

Protein
Carbs
Fat

12
1.5
0.5

Target
Protein
Carbs
160 120-160

Meal 5

8:00PM

4-oz Chicken
Protein
Carbs
Fat

23
0
0.5

2 Sweet Potato
Protein
4
Carbs
52
Fat
0
1/2 Cup Almonds
Protein
15
Carbs
15.5
Fat
35.5

Actual
Protein
Carbs
Fat
162
156.5

Fat
64-80
Meal
Meal
Meal
Meal
Meal

1
2
3
4
5

36
30
23
31
42

19.5
19
20
30.5
67.5

64.5
8.5
9.5
10
0.5
36

WEDNESDAY
Meal 1
7:00AM

Meal 3

1 Scoop Whey
Protein
Carbs
Fat

4-oz Chicken
Protein
Carbs
Fat

24
3
1

11:00AM

1-1/2 Cup Milk

Protein
12
Carbs
16.5
Fat
7.5

1 Cup Rice
Protein
Carbs
Fat

Meal 2

1 Slice Cheese
Protein
Carbs
Fat

9:00AM

1 Cup Yogurt
Protein
Carbs
Fat

19
29
0

1 Cup Blueberries
Protein
1
Carbs
21
Fat
0
1 Banana
Protein
Carbs
Fat

1
30
0

23
0
0.5

5
45
2

5
1
9

1 Cup Mixed Veg

Protein
2
Carbs
18
Fat
0
Meal 4

3:00PM

3 Slice Turkey
Protein
Carbs
Fat

15
6
0

1 Slice Bread
Protein
Carbs
Fat

3
13
1

1 Slice Cheese
Protein
Carbs
Fat
1 Banana
Protein
Carbs
Fat

5
1
9

1
30
0

Target
Protein
Carbs
160 280-320

Meal 5
6:00PM
4-oz Chicken
Protein
23
Carbs
0
Fat
0.5
2 Sweet Potato
Protein
4
Carbs
52
Fat
0
1/2 Cup Almonds
Protein
15
Carbs
15.5
Fat
35.5

Fat
64-80

Protein
158
Meal
Meal
Meal
Meal
Meal

1
2
3
4
5

36
21
35
24
42

Actual
Carbs

Fat
281

66

19.5
80
64
50
67.5

8.5
0
11.5
10
36

THURSDAY
Meal 1
8:00AM

Meal 3

4 Eggs
Protein
Carbs
Fat

0 Scoop Whey
Protein
Carbs
Fat

24
0
20

2:00PM

0
0
0

1 Cup Blueberries
Protein
1
Carbs
21
Fat
0

1 Banana
Protein
Carbs
Fat

Meal 2

1 Cup Blueberries
Protein
1
Carbs
21
Fat
0

11:00AM

4-oz Chicken
Protein
Carbs
Fat
1 Cup Rice
Protein
Carbs
Fat
1 Slice Cheese
Protein
Carbs
Fat

23
0
0.5

5
45
2

5
1
9

1 Cup Mixed Veg

Protein
2
Carbs
18
Fat
0

1
30
0

2 Cup Yogurt
Protein
Carbs
Fat
Meal 4

38
58
0

5:00PM

3 Slice Turkey
Protein
Carbs
Fat

15
6
0

1 Slice Bread
Protein
Carbs
Fat

3
13
1

1/2 Cup Almonds

Protein
15
Carbs
15.5
Fat
35.5

Target
Protein
Carbs
160 280-320

Meal 5

Fat
64-80

8:00PM

4-oz Chicken
Protein
Carbs
Fat

23
0
0.5

2 Sweet Potato
Protein
4
Carbs
52
Fat
0
1 Cup Mixed Veg
Protein
2
Carbs
18
Fat
0
1 Slice Cheese
Protein
Carbs
Fat

Actual
Protein
Carbs
Fat
167
299.5

5
1
9

Meal
Meal
Meal
Meal
Meal

1
2
3
4
5

25
35
40
33
34

21
64
109
34.5
71

77.5
20
11.5
0
36.5
9.5

FRIDAY
Meal 1

7:00AM

1 Scoop Whey
Protein
Carbs
Fat

Meal 3

24
3
1

11:00AM

4-oz Chicken
Protein
Carbs
Fat

1-1/2 Cup Milk

Protein
12
Carbs
16.5
Fat
7.5

1 Cup Rice
Protein
Carbs
Fat

Meal 2

1 Slice Cheese
Protein
Carbs
Fat

9:00AM

1 Cup Yogurt
Protein
Carbs
Fat

19
29
0

1 Cup Blueberries
Protein
1
Carbs
21
Fat
0
1 Banana
Protein
Carbs
Fat

1
30
0

23
0
0.5

5
45
2

5
1
9

1 Cup Mixed Veg

Protein
2
Carbs
18
Fat
0
Meal 4

3:00PM

3 Slice Turkey
Protein
Carbs
Fat

15
6
0

1 Slice Bread
Protein
Carbs
Fat

3
13
1

1 Slice Cheese
Protein
Carbs
Fat
1 Banana
Protein
Carbs
Fat

5
1
9

1
30
0

Target
Protein
Carbs
160 280-320

Meal 5
6:00PM
4-oz Chicken
Protein
23
Carbs
0
Fat
0.5
2 Sweet Potato
Protein
4
Carbs
52
Fat
0
1/2 Cup Almonds
Protein
15
Carbs
15.5
Fat
35.5

Fat
64-80

Protein
158
Meal
Meal
Meal
Meal
Meal

1
2
3
4
5

36
21
35
24
42

Actual
Carbs

Fat
281

66

19.5
80
64
50
67.5

8.5
0
11.5
10
36

SABBATH
Meal 1
7:00AM

Meal 3

1 Scoop Whey
Protein
Carbs
Fat

3 Slice Turkey
Protein
Carbs
Fat

15
6
0

1-1/2 Cup Milk

Protein
12
Carbs
16.5
Fat
7.5

1 Slice Bread
Protein
Carbs
Fat

3
13
1

Meal 2

1 Slice Cheese
Protein
Carbs
Fat

24
3
1

11:00AM

4-oz Chicken
Protein
Carbs
Fat
1 Slice Cheese
Protein
Carbs
Fat

23
0
0.5

5
1
9

1 Cup Mixed Veg

Protein
2
Carbs
18
Fat
0

Meal 4

2:00PM

5
1
9

5:00PM

1 Cup Yogurt
Protein
Carbs
Fat

19
29
0

1/2 Cup Whey

Protein
Carbs
Fat

12
1.5
0.5

Target
Protein
Carbs
160 120-160

Meal 5

8:00PM

4-oz Chicken
Protein
Carbs
Fat

23
0
0.5

2 Sweet Potato
Protein
4
Carbs
52
Fat
0
1/2 Cup Almonds
Protein
15
Carbs
15.5
Fat
35.5

Actual
Protein
Carbs
Fat
162
156.5

Fat
64-80
Meal
Meal
Meal
Meal
Meal

1
2
3
4
5

36
30
23
31
42

19.5
19
20
30.5
67.5

64.5
8.5
9.5
10
0.5
36

Great Value Chicken Breasts

Protein
5.75g/oz
Carbs
0
Fat
0.125g/oz

Blueberries
Protein
1g/cup
Carbs
21g/cup
Fat
0

Almonds
Protein
Carbs
Fat

Great Value Turkey Deli

Protein
5g/slice
Carbs
2g/slice
Fat
0

Strawberries
Protein
1g/cup
Carbs
11g/cup
Fat
0

Walnuts
Protein
Carbs
Fat

Great Value Greek Yogurt

Protein
19g/cup
Carbs
29g/cup
Fat
0

Banana
Protein
Carbs
Fat

American Cheese
Protein
Carbs
Fat

Large Egg
Protein
6g
Carbs
Fat
5g

Sweet Potato (5")

Protein
2g
Carbs
26g
Fat

1g
30g

Whey Protein
Protein
24g/scoop
Carbs
3g/scoop
Fat
1g/scoop

Brown Rice
Protein
5g/cup
Carbs
45g/cup
Fat
2g/cup

Great Value Mixed Vegetables

Protein
2g/cup
Carbs
18g/cup
Fat
0

Whole Wheat Bread

Protein
3g/slice
Carbs
13g/slice
Fat
1g/slice

Milk 2%
Protein
Carbs
Fat

30g/cup
31g/cup
71g/cup

12g/cup
12g/cup
55g/cup

merican Cheese
5g/slice
1g/slice
9g/slice

8g/cup
11g/cup
5g/cup

Chicken
56oz

Turkey
21 slices

Yogurt
9 cups

7.231

80oz
10.33

3.78

Eggs
8

Whey
6 scoops

Mixed Veg
9 cups

Blueberries
7 cups

Banana
8

Sweet Potato
14

Rice
5 cups

Bread
7 slices

Almonds
3-1/2 cups

Cheese
14 slice

Milk
7-1/2 cups