Moderate Days

Weight Training Day: First Thing Training Meal:

Time:

Meal 1

Drink 1/3 of workout shake upon waking, 2/3 during workout

Meal 2

20 minutes after workout is over

Meal 3

2-4 hours after last meal

Meal 4


Meal 5


Meal 6

Bedtime

Weight Training Day: Training after 1 Meal Meal:

Time:

Meal 1

1-3 hours before workout

Meal 2

1/3 shake during workout, 2/3 right after

Meal 3


Meal 4


Meal 5


Meal 6

Bedtime

Weight Training Day: Training after 2 Meals Meal:

Time:

Meal 1

Waking

Meal 2


Meal 3


Meal 4


Meal 5


Meal 6

Bedtime

Weight Training Day: Training after 3 Meals: Meal:

Time:

Meal 1

Waking

Meal 2


Meal 3


Meal 4


Meal 5


Meal 6

Bedtime

Notes: Consume your training shake by drinking a gulp of each (protein, carbs) between different ex

Lean Protein Sources Any fish (tuna, salmon, etc…) Any seafood (shrimp, scallops etc) Chicken breast Turkey breast Any beef 90% or leaner Any steak 90% or leaner Any turkey 90% or leaner Egg Whites or Egg Substitute ( 2 egg whites = 1oz meat) For meats: 2oz = 12g protein, 3oz = 18g protein, 4oz = 24g protein 5oz = 30g protein, 6oz = 36g protein, 7oz = 42g protein

Protein Amount: 25g whey protein in water 4oz any lean protein source 4oz any lean protein source 4oz any lean protein source 4oz any lean protein source 25g casein protein in water

Protein Amount: 4oz any lean protein source 25g whey protein in water

4oz any lean protein source 4oz any lean protein source 4oz any lean protein source 25g casein protein in water

Protein Amount: 4oz any lean protein source 4oz any lean protein source 25g whey protein in water 4oz any lean protein source 4oz any lean protein source 25g casein protein in water

Protein Amount: 4oz any lean protein source 4oz any lean protein source 4oz any lean protein source 25g whey protein in water 4oz any lean protein source 25g casein protein in water

ein, carbs) between different exercises. Drink the remainder immediately after the workout is over

Veggies Broccoli Spinach Lettuce Onions Tomatoes Green Peppers Asparagus Cabbage Cauliflower Celery Cucumbers Green Beans Portabella Mushrooms Yellow Squash Zucchini 1 small handful = 1 cup

Healthy Fats Small handful of any nuts 1/2 avocado 1 tbsp olive oil 1 tbsp canola oil 2 tbsp any natural nut butter 1 serving apprx = 15g fat

Healthy Carbs Whole grain bread Brown rice Whole wheat pasta Oatmeal Sweet Potatoes Quinoa Any fruit

Veggie Amount:

Healthy Fat Amount:

Healthy Carb Amount:

1 small handful greens

1/2 serving healthy fats

75g healthy carbs


1 serving healthy fats

75g healthy carbs



50g healthy carbs


2 serving healthy fats 2 serving healthy fats

Veggie Amount:

Healthy Fat Amount:




50g healthy carbs



75g healthy carbs



50g healthy carbs



50g healthy carbs


Veggie Amount:

Healthy Fat Amount:






50g healthy carbs



75g healthy carbs



75g healthy carbs


50g healthy carbs

Veggie Amount:

Healthy Fat Amount:








50g healthy carbs



75g healthy carbs


75g healthy carbs

er the workout is over

Workout Shake Carbs Gatorade Lemonade Fruit Punch Kool Aid Any Fruit Juice

Workout Carb Amount: 75g carbs

Workout Carb Amount:

75g carbs


75g carbs


75g carbs


Time:

Meal 1


Meal 2


Meal 3


Meal 4


Meal 5


Meal 6

Bedtime


Time:

Meal 1


Meal 2


Meal 3


Meal 4


Meal 5


Meal 6

Bedtime


Time:

Meal 1

Waking

Meal 2


Meal 3


Meal 4


Meal 5


Meal 6

Bedtime


Time:

Meal 1

Waking

Meal 2


Meal 3


Meal 4


Meal 5


Meal 6

Bedtime












Veggie Amount:

Healthy Fat Amount:




75g healthy carbs



75g healthy carbs



50g healthy carbs


1 serving healthy fats 1 serving healthy fats

Veggie Amount:

Healthy Fat Amount:




50g healthy carbs



75g healthy carbs



50g healthy carbs



50g healthy carbs


Veggie Amount:

Healthy Fat Amount:






50g healthy carbs



75g healthy carbs



75g healthy carbs


50g healthy carbs

Veggie Amount:

Healthy Fat Amount:








50g healthy carbs



75g healthy carbs


75g healthy carbs





75g carbs


75g carbs


75g carbs


Time:

Meal 1


Meal 2


Meal 3


Meal 4


Meal 5


Meal 6

Bedtime


Time:

Meal 1


Meal 2


Meal 3


Meal 4


Meal 5


Meal 6

Bedtime


Time:

Meal 1

Waking

Meal 2


Meal 3


Meal 4


Meal 5


Meal 6

Bedtime


Time:

Meal 1

Waking

Meal 2


Meal 3


Meal 4


Meal 5


Meal 6

Bedtime












Veggie Amount:

Healthy Fat Amount:



75g healthy carbs



75g healthy carbs



50g healthy carbs


1/2 serving healthy fats 1/2 serving healthy fats

Veggie Amount:

Healthy Fat Amount:




50g healthy carbs


75g healthy carbs



50g healthy carbs



50g healthy carbs


Veggie Amount:

Healthy Fat Amount:




50g healthy carbs



75g healthy carbs



75g healthy carbs


50g healthy carbs

Healthy Fat Amount:



Veggie Amount: 1 small handful greens 1 small handful greens




50g healthy carbs



75g healthy carbs


75g healthy carbs





75g carbs


75g carbs


75g carbs


Time:

Meal 1


Meal 2


Meal 3


Meal 4


Meal 5


Meal 6

Bedtime


Time:

Meal 1


Meal 2


Meal 3


Meal 4


Meal 5


Meal 6

Bedtime


Time:

Meal 1

Waking

Meal 2


Meal 3


Meal 4


Meal 5


Meal 6

Bedtime


Time:

Meal 1

Waking

Meal 2


Meal 3


Meal 4


Meal 5


Meal 6

Bedtime












Veggie Amount:

Healthy Fat Amount:



50g healthy carbs


50g healthy carbs


25g healthy carbs


1/2 serving healthy fats 1/2 serving healthy fats

Veggie Amount:

Healthy Fat Amount:




50g healthy carbs


50g healthy carbs


50g healthy carbs


25g healthy carbs 1/2 serving healthy fats

Veggie Amount:

Healthy Fat Amount:



50g healthy carbs

1 small handful greens 1 small handful greens


50g healthy carbs


50g healthy carbs

Veggie Amount:


25g healthy carbs

Healthy Fat Amount:



50g healthy carbs

1 small handful greens 1 small handful greens 1 small handful greens


50g healthy carbs 1/2 serving healthy fats

50g healthy carbs





50g carbs


50g carbs


50g carbs

Moderate Days

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