Professional Documents
Culture Documents
Cut Diet Male 188lbs
Cut Diet Male 188lbs
Cut Diet Male 188lbs
1) There is no need to worry about crossover calculations on the templates for the fat in protein sources, ca
has been factored in by the expert team at RP. This is designed for simplicty's sake, making things easier
2) When measuring amounts on the templates, protein is total weight (3oz protein =18g WORTH of protein
measured in the AMOUNT of carbs, NOT the total weight (100g TOTAL weight of carbohydrate for sweet
3) We do NOT recommend starting the diet templates until you have read the "how to use the diet templat
Here is a helpful walkthrough video by Dr. Jen Case - https://youtu.be/H7lf8RUlmaA
4) We'd love to be able to answer specifics on the diet templates, but unfortunately don't have the capabil
If you have specific questions regarding your templates after reading/watching all of the "how to" and F
Our group has over 10,000 members and tons of veterans of RP that can help! Use the link here to join:
5) If you have any issues with casein protein, the FAQ recommends some alternatives ranked in order of be
6) If you find that you're hungry upon starting the templates, that's 100% normal as you get used to not ea
Most people's hunger levels adjust at least somewhat after several days.
7) If you find yourself hungry, use higher volume foods (ex - nuts instead of oils, sweet potatoes vs rice). Th
use lower volume foods to help reduce overall food volume.
8) If you want to use foods NOT listed on the RP spreadsheet, it's very likely ok to do so. Our best recomme
It does complicate things a bit, and generally it's easier to eat most of the foods provided if simplicity is y
9) Make sure that when you start your diet, you start with the "Base" tab (see different excel sheets below
you're going to have very crappy results and a very tough time, so please make sure you're reading the r
r the fat in protein sources, carbs in fat sources, etc. You just focus on hitting the amounts listed PER column. The rest
y's sake, making things easier to follow and an easier diet generally yields better long term results.
otein =18g WORTH of protein), fats are measured in the amount of fat (1 serving of fat = 15g WORTH of fat), and carbs are
ght of carbohydrate for sweet potato only yields about 25g WORTH of carbohydrates).
e "how to use the diet templates" document, have watched the "how to" video AND have read the extensive diet FAQ document
utu.be/H7lf8RUlmaA
nately don't have the capabilities to do so with the templates (as stated in the template waiver).
hing all of the "how to" and FAQs, please ask your questions in the RP Clients group on Facebook.
elp! Use the link here to join: https://www.facebook.com/groups/808584542522388/
rnatives ranked in order of best to worst (other dairy products, then any lean protein source, then last is just whey).
mal as you get used to not eating whenever you want, but have a more set scientific meal timing schedule.
ls, sweet potatoes vs rice). The opposite applies if you are full or don't find yourself overly hungry;
k to do so. Our best recommendation to do is to simply count all macros from those meals towards your specific meal.
oods provided if simplicity is your goal.
e different excel sheets below) and move onto the later Cuts or Masses in order. If you accidentally start with Cut 3 or Mass 3,
make sure you're reading the right tabs.
PER column. The rest
Ex. - 3oz serving of protein Ex. - 1 serving of fat (2 tbsp nut butter)
Please reference this website for general serving size information to get an idea of what amounts look like. Remember that 30g WORTH
of carbohydrates pictured weighs MUCH MORE than 30g on a food scale (due mostly to water content).
For further information on the nutritional content of certain foods, check out:
www.nutritiondata.com
Additional Notes
1 cup of COOKED pasta ≈ 40g carbs
1 cup of COOKED rice ≈ 40g carbs
1 cup of COOKED oatmeal ≈ 40g carbs
1 medium sized apple/orange/banana ≈ 25g carbs
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Scroll down for
Moderate Training Day
more diet options
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Welcome to your personal diet template
Below are multiple options for your daily diet, based on both:
a.) The amount of training you do on any given day (non-training, light, moderate, or hard)
b.) The time during the day your workout occurs (first thing in the morning, all the way to late at
Please scroll down to view all of the options
Time:
Waking
Bedtime
Time:
Bedtime
Time:
Bedtime
Time:
Waking
Bedtime
Light Day Training after 3 Meals:
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imm
Moderate Training Day
Time:
Bedtime
Moderate Day Training after 1 Meal
Time:
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imm
Time:
Bedtime
Time:
1-3 hours before workout
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imm
personal diet template. This is your BASE
diet. See other
your daily diet, based on both:
en day (non-training, light, moderate, or hard) tabs for your
curs (first thing in the morning, all the way to late at night) other diet phases.
f the options
rotein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup
rotein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup
rotein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Healthy Fats Healthy Carbs Workout Shake Carbs
Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food
45 workout carbs
45 workout carbs
45 workout carbs
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Scroll down for
Moderate Training Day
more diet options
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Welcome to your personal diet template
Below are multiple options for your daily diet, based on both:
a.) The amount of training you do on any given day (non-training, light, moderate, or hard)
b.) The time during the day your workout occurs (first thing in the morning, all the way to late at
Please scroll down to view all of the options
Time:
Waking
Bedtime
Time:
Bedtime
Time:
Bedtime
Time:
Waking
Bedtime
Light Day Training after 3 Meals:
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imm
Moderate Training Day
Time:
Bedtime
Moderate Day Training after 1 Meal
Time:
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imm
Time:
Bedtime
Time:
1-3 hours before workout
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imm
personal diet template. This is your CUT 1
diet. See other
your daily diet, based on both:
en day (non-training, light, moderate, or hard) tabs for your
curs (first thing in the morning, all the way to late at night) other diet phases.
f the options
rotein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup
rotein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup
rotein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Healthy Fats Healthy Carbs Workout Shake Carbs
Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food
45 workout carbs
45 workout carbs
45 workout carbs
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Scroll down for
Moderate Training Day
more diet options
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Welcome to your personal diet template
Below are multiple options for your daily diet, based on both:
a.) The amount of training you do on any given day (non-training, light, moderate, or hard)
b.) The time during the day your workout occurs (first thing in the morning, all the way to late at
Please scroll down to view all of the options
Time:
Waking
Bedtime
Time:
Bedtime
Time:
Bedtime
Time:
Waking
Bedtime
Light Day Training after 3 Meals:
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imm
Moderate Training Day
Time:
Bedtime
Moderate Day Training after 1 Meal
Time:
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imm
Time:
Bedtime
Time:
1-3 hours before workout
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imm
personal diet template. This is your CUT 2
diet. See other
your daily diet, based on both:
en day (non-training, light, moderate, or hard) tabs for your
curs (first thing in the morning, all the way to late at night) other diet phases.
f the options
rotein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup
rotein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup
rotein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Healthy Fats Healthy Carbs Workout Shake Carbs
Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food
45 workout carbs
45 workout carbs
45 workout carbs
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Scroll down for
Moderate Training Day
more diet options
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Welcome to your personal diet template
Below are multiple options for your daily diet, based on both:
a.) The amount of training you do on any given day (non-training, light, moderate, or hard)
b.) The time during the day your workout occurs (first thing in the morning, all the way to late at
Please scroll down to view all of the options
Time:
Waking
Bedtime
Time:
Bedtime
Time:
Bedtime
Time:
Waking
Bedtime
Light Day Training after 3 Meals:
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imm
Moderate Training Day
Time:
Bedtime
Moderate Day Training after 1 Meal
Time:
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imm
Time:
Bedtime
Time:
1-3 hours before workout
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imm
personal diet template. This is your CUT 3
diet. See other
your daily diet, based on both:
en day (non-training, light, moderate, or hard) tabs for your
curs (first thing in the morning, all the way to late at night) other diet phases.
f the options
rotein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup
rotein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup
rotein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Healthy Fats Healthy Carbs Workout Shake Carbs
Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Scroll down for
Moderate Training Day
more diet options
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Welcome to your personal diet template
Below are multiple options for your daily diet, based on both:
a.) The amount of training you do on any given day (non-training, light, moderate, or hard)
b.) The time during the day your workout occurs (first thing in the morning, all the way to late at
Please scroll down to view all of the options
Time:
Waking
Bedtime
Time:
Bedtime
Time:
Bedtime
Time:
Waking
Bedtime
Light Day Training after 3 Meals:
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imm
Moderate Training Day
Time:
Bedtime
Moderate Day Training after 1 Meal
Time:
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imm
Time:
Bedtime
Time:
1-3 hours before workout
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imm
personal diet template. This is your
Maintenance 1 diet.
your daily diet, based on both: See other tabs for
en day (non-training, light, moderate, or hard) your other diet
curs (first thing in the morning, all the way to late at night) phases.
f the options
rotein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup
rotein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup
rotein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Healthy Fats Healthy Carbs Workout Shake Carbs
Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food
45 workout carbs
45 workout carbs
45 workout carbs
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Scroll down for
Moderate Training Day
more diet options
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Welcome to your personal diet template
Below are multiple options for your daily diet, based on both:
a.) The amount of training you do on any given day (non-training, light, moderate, or hard)
b.) The time during the day your workout occurs (first thing in the morning, all the way to late at
Please scroll down to view all of the options
Time:
Waking
Bedtime
Time:
Bedtime
Time:
Bedtime
Time:
Waking
Bedtime
Light Day Training after 3 Meals:
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imm
Moderate Training Day
Time:
Bedtime
Moderate Day Training after 1 Meal
Time:
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imm
Time:
Bedtime
Time:
1-3 hours before workout
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imm
personal diet template. This is your
Maintenance 2 diet.
your daily diet, based on both: See other tabs for
en day (non-training, light, moderate, or hard) your other diet
curs (first thing in the morning, all the way to late at night) phases.
f the options
rotein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup
rotein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup
rotein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Healthy Fats Healthy Carbs Workout Shake Carbs
Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food
45 workout carbs
45 workout carbs
45 workout carbs
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Scroll down for
Moderate Training Day
more diet options
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal:
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Welcome to your personal diet template
Below are multiple options for your daily diet, based on both:
a.) The amount of training you do on any given day (non-training, light, moderate, or hard)
b.) The time during the day your workout occurs (first thing in the morning, all the way to late at
Please scroll down to view all of the options
Time:
Waking
Bedtime
Time:
Bedtime
Time:
Bedtime
Time:
Waking
Bedtime
Light Day Training after 3 Meals:
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imm
Moderate Training Day
Time:
Bedtime
Moderate Day Training after 1 Meal
Time:
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imm
Time:
Bedtime
Time:
1-3 hours before workout
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Time:
Waking
Bedtime
Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imm
This is your NEW
personal diet template. BASE diet. See
your daily diet, based on both: other tabs for
en day (non-training, light, moderate, or hard)
your other diet
curs (first thing in the morning, all the way to late at night)
f the options phases.
rotein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
5oz of lean meat ≈ 30g of protein Asparagus
6oz of lean meat ≈ 36g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup
rotein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
5oz of lean meat ≈ 30g of protein Asparagus
6oz of lean meat ≈ 36g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup
rotein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Healthy Fats Healthy Carbs Workout Shake Carbs
Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food
40 workout carbs
40 workout carbs
40 workout carbs