Renegade Diet Meal Plan 1200

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MEAL PLANS

R

ENEGADE

D

IET

1200

CALORIES

THE

Jason Ferruggia

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C O N T E N T S

Meal Plans for 1200 Daily Calories

Introduction . . . 3

LOW CARB

Morning Training . . . 6

Mid Day Training . . . 10

Evening Training . . . 14

MODERATE CARB

Morning Training . . . 18

Mid Day Training . . . 22

Evening Training . . . 26

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If your main goal is Fat Loss:

Multiply your bodyweight (in pounds) by 10. Round that number up to the nearest menu total. That is the total number of calories you are going to eat per day. You are rounding up because when you are dieting for fat loss you always want to start at the highest number possible. That way you have an ace up your sleeve and have room to drop them lower if/when your fat loss starts to plateau.

For example, if you weigh 187 pounds, you are going to multiply that number by 10. That gives you 1,870 calories/day. Then, round that number up to the nearest menu total, which is 2,000. So you’re going to use the 2,000 calorie/day menus.

Simple, right? Yes.

If your main goal is maintenance:

Multiply your body weight (in pounds) by 12. Round that number up or down to the nearest calorie option.

So, if you weigh 160 lbs, the number you get will be 1920 calories/day. Once again, you are going to round that up and use the 2,000

calorie/day menus. If you weigh 187 lbs, you will get 2244 calories (187 x 12) as your answer. In that case you would round down and also use the 2,000 calorie/day menus.

By rounding up or down to the closest calorie total closest to your bodyweight x 12, you have the flexibility to move up or down depending on if you are gaining/losing weight.

If your main goal is gaining muscle:

Multiply your bodyweight (in pounds) by 15 and round up or down to the nearest menu total to get your starting point for daily calories.

Those looking to gain muscle will also shorten their fasting time to 12 hours. To do this, simply add a meal at the 12 hour mark that consists of 20-30g of protein and 10-20g of fat. This can be eggs, a shake, chicken, beef, bacon, fish, whatever. Just eat.

So, if you weigh 165 lbs you would multiply to 2475 calories (160 x 15). You would then round up to the 2,500 calorie/day menus and follow that meal plan PLUS the additional 20-30g protein and 10-20g fat meal that you will consume after 12 hours of fasting.

Because your main goal is gaining muscle, you can afford to have the extra calories. In the case of this 160lb example, this will put him at right around 2700-2800 cals/day, which is a great starting point for adding size.

Let’s look at one more example to make sure we really understand how to set up muscle gain.

A 120lb girl looking to add muscle will multiply her bodyweight by 15, which gives her 1,800. She rounds up to the 2,000 menus, follows those, and simply adds that extra meal after a 12 hour fast. This puts her in a slight surplus, allowing her to gain some muscle without slapping on fat.

Now, the next decision is whether you will choose high, moderate, or low carbs.

3 Here’s how you are going to pick the

appropriate menus to use.

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The only people who will choose high carbs are those who are looking to gain muscle and are

• Young and just starting to train

• Naturally lean and thus, have great carb tolerance, or

• Looking to add size as rapidly as possible without much concern for fat gain.

Anyone else looking to gain muscle should follow a moderate carb approach.

People trying to maintain should also follow the moderate carb option, and those wanting to lose fat should follow the low carb option.

You will see that the only meal plans that have a high carb option are the 2,500 and 3,000 calories plans. This is because no one needing fewer calories than that to gain muscle should be consuming high carbs; these people should instead opt for moderate carbs.

Likewise, the 2,500 and 3,000 calories plans do not have a low carb option because 99% of the population will need to eat less than 2,500 cals/day to lose fat. Those that can lose fat on 2,500 or even 3,000 cals/day do not need a meal plan; they are the people who have their training and nutrition dialed in.

Your schedule will dictate whether you use the AM, Midday, or PM Training.

• If you train before 10am, follow the AM plan.

So, to sum it up:

Fat Loss:

• Bodyweight x 10. Round up to nearest calorie total.

• Low Carb option

Maintenance:

• Bodyweight x 12. Round up or down to nearest calorie total.

• Moderate Carb Option

Muscle Gain:

• Bodyweight x 15. Round up or down to nearest calorie total

• Add a 20-30g pro/10-20g fat meal to your plan after 12 hours of fasting.

• Moderate carb option, EXCEPT those who are young, naturally lean, or wanting to add size as fast as possible.

Weekly Calorie Spikes

Now, for the fun part.

Our initial calorie multipliers run on the low side. This is because one day per week, you will spike calories ultra high. We’re talking AT LEAST bodyweight x 30. This means a 170lb guy will need to eat a minimum of 5,100 calories on that

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Every weekend you will feast til your hearts content on either Saturday or Sunday.

Ideally, keep this day as healthy as possible, but don’t be afraid to indulge a little.

These weekly feasts are necessary because when your calorie runs on the lower side, your metabolism can take a hit. By cranking calories once per week, you make sure that you keep your leptin levels up, your thyroid humming along nicely, and your glycogen levels topped off so you can get after your week of training.

All of these effects of the high calorie day will enhance fat loss and muscle gain, in addition to keeping your hormones humming along well.

This is also a far healthier option for eating big. When you pack down the food everyday, you put your body under all kinds of digestive stress, which can negatively impact how you feel and how you perform. By eating a little on the lighter side 6 days/week and blasting down food on only 1 day, you mitigate a lot of the issues that come from consistently cramming food down your pie hole while still getting the benefits of eating big.

It’s the perfect balance.

Finally, these calorie recommendations are just starting points.

If your goal is to gain muscle, and the weight isn’t coming on after 2 weeks of BW x 15, then bump it up to BW x 16 for two more weeks. If the scale still isn’t budging, push it up to 17.

All of these plans are designed under the assumption that you are training hard 3-4 times/week, so some of you with lightning metabolisms or a high weekly workload may need to push it higher. Don’t ever be afraid to eat more if the size isn’t coming on.

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Meal #1 Pre-Workout

Quantity

Cal

Pro

Carbs

Fat

BCAAs 10g 0 0 0 0

Meal subtotals 0 0 0 0

Meal #2 Post-Workout

Whey Protein Concentrate 1 scoop 120 24 2 2.6

Banana 1 121 1.5 31 0.4

Meal subtotals 241 25.5 33 3

Meal #3 (12:30pm)

Chicken Breast 4oz 110 23 0 2.5 Spinach 1 cup 7 0.9 1.1 0.1 Tomatoes ½ cup 12.5 0.45 0.5 0.1 Olive Oil 1.5 tbsp 180 0 0 21 Meal subtotals 309.5 24.35 1.6 23.7

Meal #4 (4:30pm)

Walnuts (Raw) 1 oz 198 4.73 2.84 19 Meal subtotals 198 4.73 2.84 19

Meal #5 (6:00pm)

Beef (gound 90/10) 6 oz 294 36 0 18 Sweet Potatoes 1 115 2 27 0 Brussels Sprouts ½ cup 19 1.5 3.95 0.15

Meal subtotals 428 39.5 30.95 18.15

6 Low Carb/Morning Training

Target Macros Each Day: 60g carb/90g protein/65g fat

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Meal #1 11:30am

Quantity

Cal

Pro

Carbs

Fat

Eggs 3 225 18.9 1.8 15 Coconut Oil ½ tbsp 60 0 0 7 Meal subtotals 285 18.9 1.8 22

Meal #2 3:30pm

Almonds (raw) 1 oz 164 6 5.6 14.3 Meal subtotals 164 6 5.6 14.3

Meal #3 6:30pm

Halibut 8 oz 210 47.2 0 2.4 Broccoli ½ cup 15.5 1.5 3 0 Kale ½ cup 17 1.1 3.35 0.25 Ghee 1 tbsp 135 0 0 15

Sweet Potatoes 1 small 115 2 27 0

Meal subtotals 492.5 51.8 33.35 17.65

Meal #4 (7:30pm)

Blackberries ½ cup 48.5 0.89 11.85 0.3 Coconut Milk ¼ cup 120 0 2 12 Pea Protein 1 scoop 104 25 0 0.4

Meal subtotals 272.5 25.89 13.85 12.7

7 Low Carb/Morning Training

Target Macros Each Day: 60g carb/90g protein/65g fat

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Meal #1 Pre-Workout

Quantity

Cal

Pro

Carbs

Fat

BCAAs 10g 0 0 0 0

Meal #2 Post-Workout

Banana 1 121 1.5 31 0.4

Meal subtotals 241 25.5 33 3

Meal #3 (11:30am)

Shrimp 4oz 80 18 0 1

Bok Choy 1 cup 13 1.6 2.4 0.267 Onion (Red) ½ 7.5 0.5 1.5 0 Red Palm Oil 1.5 tbsp 195 0 0 21

Meal subtotals 295.5 20.1 3.9 22.267

Meal #4 (4:30pm)

Rice Protein 1 scoop 107 22.6 5.6 0. Coconut Milk ¼ cup 120 0 2 12

Meal subtotals 227 22.6 7.6 12.6

Meal #5 (6:00pm)

Sole 6oz 150 30 0 1.8 Kale 1 cup 34 2.2 6.7 0.5 Ghee 1 tbsp 135 0 0 15 Meal subtotals 319 32.2 6.7 17.3

Meal #6 (7:30pm)

Strawberries (Halved) ½ cup 24.5 0.5 6 0 Coconut Milk ¼ cup 120 0 2 12

Meal subtotals 144.5 0.5 8 12

8 Low Carb/Morning Training

Target Macros Each Day: 60g carb/90g protein/65g fat

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Meal #1 11:30am

Quantity

Cal

Pro

Carbs

Fat

Eggs 3 225 18.9 1.8 15

Coconut Oil ½ tbsp 60 0 0 7

Meal subtotals 285 18.9 1.8 22

Meal #2 3:30pm

Egg White Protein 1 scoop 120 24 2 0.5 Coconut Milk ¼ cup 120 0 2 12

Meal subtotals 240 24 4 12.5

Meal #3 7:30pm

Salmon (sockeye) 8oz 336 48 0 16 Peppers (green/red) ½ cup 23 0.75 4.5 0.2 Red Cabbage ½ cup 14 0.65 3.3 0.05

Ghee 1 tbsp 135 0 0 15

Jasmine Rice 1/4 cup 160 3 36 0

Meal subtotals 668 52.4 43.8 31.25

9 Low Carb/Morning Training

Target Macros Each Day: 60g carb/90g protein/65g fat

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Meal #1 (12:00pm) Pre-Workout Quantity

Cal

Pro

Carbs

Fat

Chicken Breast 4oz 110 23 0 2.5 Spinach 1 cup 7 0.9 1.1 0.1 Olive Oil 1 tbsp 120 0 0 14 Tomatoes ½ cup 12.5 0.45 0.5 0.1

Meal subtotals 249.5 24.35 1.6 16.7

Meal #2 (Post-Workout)

Egg White Protein 1 scoop 120 24 2 0.5

Banana 1 121 1.5 31 0.4 Meal subtotals 241 25.5 33 0.9

Meal #3 (3:30pm)

Walnuts (Raw) 1 oz 198 4.73 2.84 19 Meal subtotals 198 4.73 2.84 19

Meal #4 (7:00pm)

Beef (gound 90/10) 6oz 294 36 0 18 Broccoli ½ cup 15.5 1.5 3 0 Ghee ½ tbsp 67.5 0 0 7.5 Yukon Gold Potatoes 2 small 110 3 26 0

Meal subtotals 487 40.5 29 25.5

10 Low Carb/Mid Day Training

Target Macros Each Day: 60g carb/90g protein/65g fat

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Meal #1 (11:30am)

Quantity

Cal

Pro

Carbs

Fat

Rice Protein 1 scoop 107 22.6 5.6 0.6 Coconut Milk ¼ cup 120 0 2 12

Meal subtotals 227 22.6 7.6 12.6

Meal #2 (3:30pm)

Cod 4oz 89 20 0 1

Red Cabbage 1 cup 28 1.3 6.6 0.1 Red Palm Oil 1 tbsp 130 0 0 14

Meal subtotals 247 21.3 6.6 15.1

Meal #3 (6:30pm)

Seabass 8oz 218.66 42.66 0 5.32 Ghee 1.5 tbsp 202.5 0 0 22.5 Brussels Sprouts ½ cup 19 1.5 3.95 0.15 Kale ½ cup 17 1.1 3.35 0.25

Meal subtotals 457.16 45.26 7.3 28.22

Meal #4 (8:00pm)

Egg White Protein ½ scoop 60 12 1 0.25 Coconut Milk ¼ cup 120 0 2 12 Blackberries 1 cup 97 1.78 23.7 0.6

Meal subtotals 277 13.78 26.7 12.85

11 Low Carb/Mid Day Training

Target Macros Each Day: 60g carb/90g protein/65g fat

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Meal #1 (11:30am) Pre-Workout Quantity

Cal

Pro

Carbs

Fat

Eggs 3 225 18.9 1.8 15 Coconut oil ½ tbsp 60 0 0 7 Mushrooms ½ cup 7.5 1.09 1.15 0.1 Tomatoes ½ cup 12.5 0.45 0.5 0.1 Meal subtotals 305 20.44 3.45 22.2

Meal #2 (Post-Workout)

Mango 1 cup 92 1 22 0

Meal subtotals 212 25 24 2.6

Meal #3 (6:00pm)

Salmon (Sockeye) 8 oz 336 48 0 16 Jasmine Rice ¼ cup 160 3 36 0

Ghee 1 tbsp 135 0 0 15

Meal subtotals 631 51 36 31

Meal #4 (8:00pm)

Strawberries (halved) ½ cup 24.5 0.5 6 0 Coconut Milk ¼ cup 120 0 2 12

Meal subtotals 144.5 0.5 8 12

12 Low Carb/Mid Day Training

Target Macros Each Day: 60g carb/90g protein/65g fat

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Meal #1 (11:30am)

Quantity

Cal

Pro

Carbs

Fat

Eggs 3 225 18.9 1.8 15

Coconut oil 1 tbsp 120 0 0 14

Meal subtotals 345 18.9 1.8 29

Meal #2 (3:30pm)

Turkey Breast 4oz 124 28 0 1.5 Lettuce (Iceburg) 1 cup 10 1 2 0 Avocado ½ 145 1.7 7.45 13.35 Cucumber ½ 4 0.17 0.95 0.05

Meal subtotals 283 30.87 10.4 14.9

Meal #3 (7:30pm)

Salmon (atlantic) 8oz 299.6 45.2 0 13.2 Grass Fed Butter 1 tbsp 100 0 0 11 Cauliflower ½ cup 12.5 1 2.65 0.05 Jasmine Rice ¼ cup 160 3 36 0

Meal subtotals 572.1 49.2 38.65 24.25

13 Low Carb/Mid Day Training

Target Macros Each Day: 60g carb/90g protein/65g fat

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Meal #1 12:00pm

Quantity

Cal

Pro

Carbs

Fat

Eggs 3 225 18.9 1.8 15 Coconut oil ½ tbsp 60 0 0 7 Mushrooms ½ cup 7.5 1.09 1.15 0.1 Meal subtotals 292.5 19.99 2.95 22.1

Meal #2 (4:00pm) (Pre-Workout)

Whey Protein Concentrate 1 scoop 120 24 2 2.6 Coconut Milk ¼ cup 120 0 2 12

Meal subtotals 240 24 4 14.6

Meal #3 Post-Workout

Banana 1 121 1.5 31 0.4

Meal subtotals 121 1.5 31 0.4

Meal #4 (7:00pm)

Bison (ground) 8oz 480 46 0 22 Coconut Oil 1 tbsp 120 0 0 14 Russet Potatoes 1 small 111 3 24 0

Meal subtotals 711 49 24 36

14 Low Carb/Evening Training

Target Macros Each Day: 60g carb/90g protein/65g fat

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Meal #1 (11:30am)

Quantity

Cal

Pro

Carbs

Fat

Pea Protein 1 scoop 104 25 0 0.4 Coconut Milk ¼ cup 120 0 2 12

Meal subtotals 224 25 2 12.4

Meal #2 (3:00pm)

Turkey Breast 6oz 186 42 0 2.25 Kale ½ cup 17 1.1 3.35 0.25

Ghee 1 tbsp 135 0 0 15

Red Cabbage ½ cup 14 0.65 3.3 0.05

Meal subtotals 352 43.75 6.65 17.55

Meal #3 (6:30pm)

Seabass 6 oz 163.995 31.995 0 3.99 Avocado ½ 145 1.7 7.45 13.35 Coconut Oil 1 tbsp 120 0 0 14 Bok Choy 1 cup 13 1.6 2.4 0.267

Meal subtotals 441.995 35.295 9.85 31.607

Meal #4 (7:30pm)

Coconut Milk Splash 60 0 1 6 Banana 1 60.5 0.75 15.5 0.2 Blueberries ½ cup 42 0.5 10.5 0

Meal subtotals 162.5 1.25 27 6.2

15 Low Carb/Evening Training

Target Macros Each Day: 60g carb/90g protein/65g fat

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Meal #1 12:00pm

Quantity

Cal

Pro

Carbs

Fat

Chicken Breast 4 oz 110 23 0 2.5 Olive Oil 1 tbsp 120 0 0 14 Lettuce (Romain) 1 cup 10 0.46 0.67 0.06 Tomatoes ½ cup 12.5 0.45 0.5 0.1 Avocado ¼ 72.5 0.85 3.725 6.675 Meal subtotals 325 24.76 4.895 23.335

Meal #2 (4:00pm) (Pre-Workout)

Peaches 1 cup 66 2 16 0 Meal subtotals 66 2 16 0

Meal #3 Post-Workout

Egg White Protein 1 scoop 120 24 2 0.5 Blackberries 1 cup 97 1.78 23.7 0.6

Meal subtotals 217 25.78 25.7 1.1

Meal #4 (7:00pm)

Halibut 4oz 105 23.6 0 1.2 Beef Chateaubriand 4oz 180 25 0 8 Sweet Potatoes 1 small 115 2 27 0

Ghee 2 tbsp 270 0 0 30

Meal subtotals 670 50.6 27 39.2

16 Low Carb/Evening Training

Target Macros Each Day: 60g carb/90g protein/65g fat

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Meal #1 (11:30am)

Quantity

Cal

Pro

Carbs

Fat

Eggs 3 225 18.9 1.8 15

Coconut Oil ½ tbsp 60 0 0 7

Meal subtotals 285 18.9 1.8 22

Meal #2 (3:30pm)

Salmon (Atlantic) 4oz 149.8 22.6 0 6.6 Lettuce (Romain) ½ cup 5 0.23 0.335 0.03 Olive Oil 1 tbsp 120 0 0 14 Almonds (raw) ½ oz 82 3 2.8 7.15 Meal subtotals 356.8 25.83 3.135 27.78

Meal #3 (7:30pm)

Tilapia 6 oz 162 33.75 0 2.85 Ghee 1 tbsp 135 0 0 15 Broccoli ½ cup 15.5 1.5 3 0 Meal subtotals 312.5 35.25 3 17.85

Meal #4 (7:30pm)

Coconut Milk Splash 60 0 1 6 Whey Protein Concentrate ½ scoop 60 12 1 1.3 Peaches 2 cups 132 4 32 0 Strawberries (halved) 1 cup 49 1 12 0

Meal subtotals 301 17 46 7.3

17 Low Carb/Evening Training

Target Macros Each Day: 60g carb/90g protein/65g fat

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Meal #1 Pre-Workout

Quantity

Cal

Pro

Carbs

Fat

BCAAs 10g 0 0 0 0

Meal #2 Post Workout

Banana 1 121 1.5 31 0.4

Meal subtotals 241 25.5 33 3

Meal #3 12:00pm

Chicken Breast 4oz 110 23 0 2.5 Olive Oil 1 tbsp 120 0 0 14 Spinach 1 cup 7 0.9 1.1 0.1 Mushrooms ½ cup 7.5 1.09 1.15 0.1 Tomatoes ½ cup 12.5 0.45 0.5 0.1 Meal subtotals 257 25.44 2.75 16.8

Meal #4 3:30pm

Strawberries (halved) 1 cup 49 1 12 0

Meal #5 (7:30pm)

Beef London Broil 8oz 280 48 0 9 Russet Potatoes 1 medium 222 6 48 0

Broccoli 1 cup 31 3 6 0

Grass Fed Butter 1 tbsp 100 0 0 11

Meal subtotals 633 57 54 20

18 Moderate Carb/Morning Training

Target Macros Each Day: 120g carb/90g protein/40g fat

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Meal #1 (11:30am)

Quantity

Cal

Pro

Carbs

Fat

Hemp Protein 1 scoop 134 15 5 6 Coconut Milk ¼ cup 120 0 2 12

Meal subtotals 254 15 7 18

Meal #2 (3:30pm)

Bok Choy 1 cup 13 1.6 2.4 0.267 Peppers (green/red) 1 cup 46 1.5 9 0.4 Avocado ½ 145 1.7 7.45 13.35

Meal subtotals 284 22.8 18.85 15.017

Meal #3 (7:00pm)

Salmon (Atlantic) 4oz 149.8 22.6 0 6.6 Turkey Breast 4oz 124 28 0 1.5 Jasmine Rice ½ cup 320 6 72 0 Red Cabbage 1 cup 28 1.3 6.6 0.1

Meal subtotals 621.8 57.9 78.6 8.2

Meal #4 (8:00pm)

Strawberries (halved) ½ cup 24.5 0.5 6 0 Blueberries ½ cup 42 0.5 10.5 0

Meal subtotals 66.5 1 16.5 0

19 Moderate Carb/Morning Training

Target Macros Each Day: 120g carb/90g protein/40g fat

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Meal #1 Pre-Workout

Quantity

Cal

Pro

Carbs

Fat

BCAAs 10g 0 0 0 0

Meal #2 Post Workout

Pea Protein 1 scoop 104 25 0 0.4

Peaches 1 cup 66 2 16 0

Meal subtotals 170 27 16 0.4

Meal #3 12:00pm

Eggs 2 150 12.6 1.2 10

Egg Whites ½ cup 60 12 2 0 Spinach 1 cup 7 0.9 1.1 0.1 Meal subtotals 217 25.5 4.3 10.1

Meal #4 3:30pm

Walnuts (raw) 1 oz 198 4.73 2.84 19 Meal subtotals 198 4.73 2.84 19

Meal #5 (6:30pm)

Cod 8oz 178 40 0 2

Sweet Potatoes 1 small 115 2 27 0 Brussels Sprouts 1 cup 38 3 7.9 0.3 Ghee ½ tbsp 67.5 0 0 7.5

Meal subtotals 398.5 45 34.9 9.8

Meal #6 (7:30pm)

Hot Rice Cereal ¼ cup 140 3 32 0 Blackberries 1 cup 97 1.78 23.7 0.6

Meal subtotals 237 4.78 55.7 0.6

20 Moderate Carb/Morning Training

Target Macros Each Day: 120g carb/90g protein/40g fat

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Meal #1 (12:30pm)

Quantity

Cal

Pro

Carbs

Fat

Tilapia 4oz 108 22.5 0 1.9 Kale 1 cup 34 2.2 6.7 0.5 Olive Oil 1 tbsp 120 0 0 14 Peaches ½ cup 33 1 8 0 Mushrooms ½ cup 7.5 1.09 1.15 0.1 Meal subtotals 302.5 26.79 15.85 16.5

Meal #2 (4:30pm)

Rice Protein 1 scoop 107 22.6 5.6 0.6 Coconut Milk ¼ cup 120 0 2 12

Meal subtotals 227 22.6 7.6 12.6

Meal #3 (7:30pm)

Paiche 6oz 177.99 39.99 0 1.995 Brussels Sprouts 1 cup 38 3 7.9 0.3 Ghee ½ tbsp 67.5 0 0 7.5 Red Potatoes 2-3 medium 440 12 96 0

Meal subtotals 723.49 54.99 103.9 9.795

21 Moderate Carb/Morning Training

Target Macros Each Day: 120g carb/90g protein/40g fat

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Meal #1 (12:00pm/PreWorkout) Quantity

Cal

Pro

Carbs

Fat

Eggs 1 75 6.3 0.6 5

Egg whites ¾ cup 90 18 3 0 Spinach ½ cup 3.5 0.45 0.55 0.05 Blackberries 1 cup 97 1.78 23.7 0.6

Meal subtotals 265.5 26.53 27.85 5.65

Meal #2 Post Workout

Banana 1 121 1.5 31 0.4

Meal subtotals 241 25.5 33 3

Meal #3 6:00pm

Beef Chateaubriand 6oz 270 37.5 0 12 Brussels Sprouts 1 cup 38 3 7.9 0.3

Ghee 1 tbsp 135 0 0 15

Yukon Gold Potatoes 2 medium 220 6 52 0

Meal subtotals 663 46.5 59.9 27.3

22 Moderate Carb/Mid Day Training

Target Macros Each Day: 120g carb/90g protein/40g fat

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Meal #1 12:00pm

Quantity

Cal

Pro

Carbs

Fat

Halibut 4oz 105 23.6 0 1.2 Avocado ¼ 72.5 0.85 3.725 6.675 Bok Choy 1 cup 13 1.6 2.4 0.267 Mushrooms ½ cup 7.5 1.09 1.15 0.1

Meal subtotals 198 27.14 7.275 8.242

Meal #2 3:30pm

Rice Protein 1 scoop 107 22.6 5.6 0.6 Coconut Milk Splash 60 0 1 6

Meal subtotals 233 24.6 22.6 6.6

Meal #3 (7:00pm)

Beef (gound 90/10) 8oz 392 48 0 24 Sweet Potatoes 1 medium 230 4 54 0 Brussels Sprouts 1 cup 19 1.5 3.95 0.15

Meal subtotals 641 53.5 57.95 24.15

Meal #4 (8:00pm)

Strawberries (halved) 1 cup 49 1 12 0 Banana 1/2 60.5 0.75 15.5 0.2

Meal subtotals 109.5 1.75 27.5 0.2

23 Moderate Carb/Mid Day Training

Target Macros Each Day: 120g carb/90g protein/40g fat

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Meal #1 (12:00pm/PreWorkout) Quantity

Cal

Pro

Carbs

Fat

Coconut Oil 1 tbsp 120 0 0 14 Peppers (Green/Red) ½ cup 23 0.75 4.5 0.2 Strawberries (Halved) 1 cup 49 1 12 0

Meal subtotals 272 19.75 16.5 15.2

Meal #2 Post Workout

Egg White Protein 1 scoop 120 24 2 0.5

Mango 1 cup 92 1 22 0

Meal subtotals 212 25 24 0.5

Meal #3 4:30pm

Hake 4oz 81 18 0 1

Lettuce (Iceburg) 1 cup 10 1 2 0 Cashews (raw) 1 oz 0 0 0 0

Tomatoes ½ cup 0 0 0 0

Meal #4 (7:30pm)

Salmon (Sockeye) 6oz 252 36 0 12 Spinach 1 cup 7 0.9 1.1 0.1 Red Cabbage ½ cup 14 0.65 3.3 0.05 Jasmine Rice ½ cup 320 6 72 0 Grass Fed Butter 1 tbsp 100 0 0 11

Meal subtotals 693 43.55 76.4 23.15

24 Moderate Carb/Mid Day Training

Target Macros Each Day: 120g carb/90g protein/40g fat

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Meal #1 (11:30am)

Quantity

Cal

Pro

Carbs

Fat

Pea Protein 1 scoop 104 25 0 0.4 Coconut Milk ¼ cup 120 0 2 12

Meal subtotals 224 25 2 12.4

Meal #2 3:30pm

Turkey Breast 4oz 124 28 0 1.5 Spinach 1 cup 7 0.9 1.1 0.1 Tomatoes 1 cup 25 0.9 1 0.2 Olive Oil ½ tbsp 60 0 0 7 Blackberries 1 cup 97 1.78 23.7 0.6 Meal subtotals 313 31.58 25.8 9.4

Meal #3 (7:00pm)

Seabass 6oz 163.995 31.995 0 3.99 Ghee ½ tbsp 67.5 0 0 7.5 Jasmine Rice ½ cup 320 6 72 0

Meal subtotals 551.495 37.995 72 11.49

Meal #4 (8:00pm)

Coconut Milk Splash 60 0 1 6

Meal subtotals 126 2 17 6

25 Moderate Carb/Mid Day Training

Target Macros Each Day: 120g carb/90g protein/40g fat

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Meal #1 (12:00pm)

Quantity

Cal

Pro

Carbs

Fat

Cod 4oz 89 20 0 1

Lettuce (Iceburg) 1 cup 10 1 2 0 Olive oil ½ tbsp 60 0 0 7 Walnuts (raw) ½ oz 99 2.365 1.42 9.5 Cucumber 1 8 0.34 1.9 0.1 Empty 0 0 0 0 Meal subtotals 266 23.705 5.32 17.6

Meal #2 (4:30pm) Pre-Workout

Blackberries 1 cup 97 1.78 23.7 0.6 Meal subtotals 97 1.78 23.7 0.6

Meal #3 (6:00pm)

Pea Protein 1 scoop 104 25 0 0.4 Pineapple 1 cup 92 1 22 0

Meal subtotals 196 26 22 0.4

Meal #4 7:30pm

Salmon (Atlantic) 6oz 224.7 33.9 0 9.9 Jasmine Rice ½ cup 320 6 72 0 Kale 1 cup 34 2.2 6.7 0.5 Coconut Oil 1 tbsp 120 0 0 14

Meal subtotals 698.7 42.1 78.7 24.4

26 Moderate Carb/Evening Training

Target Macros Each Day: 120g carb/90g protein/40g fat

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Meal #1 (11:00am)

Quantity

Cal

Pro

Carbs

Fat

Egg White Protein 1 scoop 120 24 2 0.5 Coconut Milk ¼ cup 120 0 2 12

Meal subtotals 240 24 4 12.5

Meal #2 (3:30pm)

Chicken Breast 4oz 110 23 0 2.5 Spinach 1 cup 7 0.9 1.1 0.1 Olive Oil ½ tbsp 60 0 0 7 Tomatoes ½ cup 12.5 0.45 0.5 0.1 Peaches ½ cup 33 1 8 0 Meal subtotals 222.5 25.35 9.6 9.7

Meal #3 7:00pm

Shrimp 10oz 200 45 0 2.5

Jasmine Rice ½ cup 320 6 72 0 Peppers (Green/Red) ½ cup 23 0.75 4.5 0.2

Meal subtotals 543 51.75 76.5 2.7

Meal #4 (8:00pm)

Sweet Dark Cherries 1 cup 92 1 22 0 Coconut Milk ¼ cup 120 0 2 12 Blackberries ½ cup 48.5 0.89 11.85 0.3

Meal subtotals 260.5 1.89 35.85 12.3

27 Moderate Carb/Evening Training

Target Macros Each Day: 120g carb/90g protein/40g fat

(28)

Meal #1 (12:00pm)

Quantity

Cal

Pro

Carbs

Fat

Eggs 2 150 12.6 1.2 10

Egg Whites ½ cup 60 12 2 0 Coconut oil ½ tbsp 60 0 0 7 Spinach ½ cup 3.5 0.45 0.55 0.05 Mushrooms ½ cup 7.5 1.09 1.15 0.1 Meal subtotals 281 26.14 4.9 17.15

Meal #2 (4:30pm) Pre-Workout

Blackberries 1 cup 97 1.78 23.7 0.6 Whey Protein Concentrate ½ scoop 60 12 1 1.3

Meal subtotals 157 13.78 24.7 1.9

Meal #3 (6:00pm)

Banana 1 121 1.5 31 0.4

Meal subtotals 121 1.5 31 0.4

Meal #4 7:00pm

Beef London Broil 6oz 210 36 0 6.75 Yukon Gold Potatoes 2 small 220 6 52 0 Kale 1 cup 34 2.2 6.7 0.5 Grass Fed Butter 1 tbsp 100 0 0 11

Meal subtotals 564 44.2 58.7 18.25

Meal #5 (8:00pm)

Strawberries (Halved) 1 cup 49 1 12 0

28 Moderate Carb/Evening Training

Target Macros Each Day: 120g carb/90g protein/40g fat

(29)

Day 4:

Meal #1 (12:00pm)

Quantity

Cal

Pro

Carbs

Fat

Turkey Breast 4oz 124 28 0 1.5 Kale 1 cup 34 2.2 6.7 0.5 Avocado ½ 145 1.7 7.45 13.35 Broccoli ½ cup 15.5 1.5 3 0

Meal subtotals 318.5 33.4 17.15 15.35

Meal #2 (4:30pm)

Whey Protein Concentrate 1 scoop 120 24 2 2.6 Coconut Milk ¼ cup 120 0 2 12 Blueberries 1 cup 84 1 21 0

Meal subtotals 324 25 25 14.6

Meal #3 7:00pm

Cod 10oz 222.5 50 0 2.5

Sweet potatoes 1 large 345 6 81 0 Brussels Sprouts ½ cup 19 1.5 3.95 0.15 Ghee ½ tbsp 67.5 0 0 7.5

Meal subtotals 654 57.5 84.95 10.15