This document provides a weekly meal plan and macro breakdown for men and women. For men, carb intake ranges from 0g to 400g depending on the day, protein ranges from 140-240g, and fats range from 30-100g. For women, carb intake ranges from 0g to 260g, protein ranges from 80-150g, and fats range from 30-90g. Each day includes tips for cardio, supplements, water intake and salad/fruit servings. The plan follows a low carb cycle for most days with one high carb day and one no carb day per week.
This document provides a weekly meal plan and macro breakdown for men and women. For men, carb intake ranges from 0g to 400g depending on the day, protein ranges from 140-240g, and fats range from 30-100g. For women, carb intake ranges from 0g to 260g, protein ranges from 80-150g, and fats range from 30-90g. Each day includes tips for cardio, supplements, water intake and salad/fruit servings. The plan follows a low carb cycle for most days with one high carb day and one no carb day per week.
This document provides a weekly meal plan and macro breakdown for men and women. For men, carb intake ranges from 0g to 400g depending on the day, protein ranges from 140-240g, and fats range from 30-100g. For women, carb intake ranges from 0g to 260g, protein ranges from 80-150g, and fats range from 30-90g. Each day includes tips for cardio, supplements, water intake and salad/fruit servings. The plan follows a low carb cycle for most days with one high carb day and one no carb day per week.
FOR
MEN
CYCLE
CARB
in
Gram
PRO
in
Gram
FATS
in
Gram
TIPS
MON
Low
100-‐120g
200-‐220g
50-‐70g
-‐2
Servings
of
Salad
-‐2
Serving
of
Fruits
-‐4
liters
of
water
TUES
Low
100-‐120g
200-‐220g
50-‐70g
WED
Low
100-‐120g
200-‐220g
50-‐70g
THUR
High
300-‐400g
140-‐170g
30-‐40g
Post
w/o
Cardio
FRI
No
0g
220-‐240g
90-‐100g
-‐Morning
Cardio
&
Abs
-‐BCAA
During
Cardio
-‐3-‐4
servings
of
salad
-‐No
Fruits
-‐Don’t
count
Veggies
a
carb
source
SAT
No
0g
220-‐240g
90-‐100g
SUN
High
300-‐400g
140-‐170g
30-‐40g
Guru
Mann
Fitness
Inc.
FOR
WOMEN
CYCLE
CARB
in
Gram
PRO
in
Gram
FATS
in
Gram
TIPS
MON
Low
80-‐90g
110-‐130g
45-‐60g
-‐2
Servings
of
Salad
-‐2
Serving
of
Fruits
-‐4
liters
of
water
TUES
Low
80-‐90g
110-‐130g
45-‐60g
WED
Low
80-‐90g
110-‐130g
45-‐60g
THUR
High
220-‐260g
80-‐100g
30-‐40g
Post
w/o
Cardio
FRI
No
0g
135-‐150g
70-‐90g
-‐Morning
Cardio
&
Abs
-‐BCAA
During
Cardio
-‐3-‐4
servings
of
salad
-‐No
Fruits
-‐Don’t
count
Veggies
a
carb
source
SAT
No
0g
135-‐150g
70-‐90g
SUN
High
220-‐260g
80-‐100g
30-‐40g