7/30/2019 Carb Cycling Sample Week
1/18
11-Nov-12
Meal 1 Serving Size Calories
Extra Large Egg whites 6 120
Seasame Ezekiel Bread 1 slice 80
Jif Natural Peanut Butter 1 tbsp 95
Meal 2
Apple Cinnamon Protein Bar 2 squares 128
Meal 3
Italian Mix Salad 2 cups 12
Arugula 1 cup 6
Tilapia 1 filet 108
Balsamic Vinegar 2 tbsp 10
Supplements
Mrm Vanilla Protein 1 scoop 87
Meal 4
Spaghetti Squash 3/4 cup 31.5
Ground Chicken with Spaghetti sauce 3 oz 112.5
Meal 5
No Bean Chicken Chilli 3 oz 110
Rice Cake 1 cake 40Monster meatloaf 1 squares 83
Meal 6
Cinnamon Roast Almonds 1oz 150
Calories
Totals 1173
Difference between actual and goal 127
12-Nov-12
Meal 1 Serving Size Calories
Extra Large Egg whites 6 120
Seasame Ezekiel Bread 1 slice 80
Jif Natural Peanut Butter 1 tbsp 95
7/30/2019 Carb Cycling Sample Week
2/18
Meal 2
Apple Cinnamon Protein Bar 2 squares 128
Meal 3
Italian Mix Salad 2 cups 12
Arugula 1 cup 6
Tilapia 1 filet 108
Balsamic Vinegar 1 tbsp 5
Supplements
Meal 4
Spaghetti Squash 3/4 cup 31.5
Ground Chicken with Spaghetti sauce 3 oz 112.5
Meal 5
No Bean Chicken Chilli 3 oz 110
Rice Cake 1 cake 40
Monster meatloaf 3 squares 249
Meal 6
Cinnamon Roast Almonds 1oz 150
Calories
Totals 1247
Difference between actual and goal 53
13-Nov-12
Meal 1 Serving Size Calories
Extra Large Egg whites 6 120
Seasame Ezekiel Bread 1 slice 80Jif Natural Peanut Butter 2 tbsp 190
Meal 2
Apple Cinnamon Protein Bar 2 squares 128
Meal 3
7/30/2019 Carb Cycling Sample Week
3/18
Italian Mix Salad 2 cups 12
Arugula 1 cup 6
Tilapia 1 filet 108
Balsamic Vinegar 1 tbsp 5
Supplements
Mrm Vanilla Protein 1 scoop 87
Meal 4
Spaghetti Squash 3/4 cup 31.5
Ground Chicken with Spaghetti sauce 3 oz 112.5
Meal 5
No Bean Chicken Chilli 3 oz 110
Monster meatloaf 2 squares 166
Meal 6
Cinnamon Roast Almonds 1oz 150
Calories
Totals 1306
Difference between actual and goal -6
14-Nov-12
Meal 1 Serving Size Calories
Extra Large Egg whites 6 120
Seasame Ezekiel Bread 1 slice 80
Jif Natural Peanut Butter 2 tbsp 190
Meal 2
Apple Cinnamon Protein Bar 2 squares 128
Edamame 1 packet 90
Meal 3
Italian Mix Salad 2 cups 12
Arugula 1 cup 6
Tilapia 1 filet 108
Balsamic Vinegar 1 tbsp 5
7/30/2019 Carb Cycling Sample Week
4/18
Supplements
Mrm Vanilla Protein 1.5 scoop 130.5
Meal 4
Spaghetti Squash 3/4 cup 31.5
Ground Chicken with Spaghetti sauce 3 oz 112.5
Meal 5
No Bean Chicken Chilli 3 oz 110
Meal 6
Cinnamon Roast Almonds 1oz 150
Calories
Totals 1273.5
Difference between actual and goal 26.5
15-Nov-12
Meal 1 Serving Size Calories
Extra Large Egg whites 6 120
Seasame Ezekiel Bread 1 slice 80
Jif Natural Peanut Butter 2 tbsp 190
Meal 2
Apple Cinnamon Protein Bar 2 squares 128
Edamame 1 packet 90
Meal 3
Arugula 1 cup 6
Balsamic Vinegar 1 tbsp 5
Rice Cake 1 cake 40
SupplementsMrm Vanilla Protein 1 scoop 87
Meal 4
Spaghetti Squash 3/4 cup 31.5
Ground Chicken with Spaghetti sauce 3 oz 112.5
7/30/2019 Carb Cycling Sample Week
5/18
Meal 5
Monster meatloaf 4 squares 332
Meal 6
Cinnamon Roast Almonds 1oz 150
Calories
Totals 1372
Difference between actual and goal -72
16-Nov-12
Meal 1 Serving Size Calories
Blogilates Protein Pancake 1 250
Chocolate PB2 1 45
Clover Honey .5 TBS 30
Meal 2
Apple Cinnamon Protein Bar 2 squares 128
Edamame 1 packet 90
Meal 3
Jif Natural Peanut Butter 1 tbsp 95
Rice Cake 1 cake 40
Supplements
Mrm Vanilla Protein 1 scoop 87
Meal 4
Spaghetti Squash 3/4 cup 31.5
Ground Chicken with Spaghetti sauce 3 oz 112.5
Meal 5
Wheat Thin Crackers 1 oz 130
Beanitos Chipotle 1 oz 140
Meal 6
Seasame Ezekiel Bread 1 slice 80
No Bean Chicken Chilli 3 oz 110
Banana 1 104
Clemintine 1 35
7/30/2019 Carb Cycling Sample Week
6/18
Calories
Totals 1508
Difference between actual and goal -208
17-Nov-12
Meal 1 Serving Size Calories
Extra Large Egg whites 6 120
Jif Natural Peanut Butter 2 tbsp 190
Rice Cake 2 cakes 80
Meal 2
Apple Cinnamon Protein Bar 2 squares 128
Edamame 1 packet 90
Meal 3
Arugula 1 cup 6
Balsamic Vinegar 1 tbsp 5
Monster meatloaf 2 squares 166
Supplements
Mrm Vanilla Protein 1 scoop 87
Meal 4
Spaghetti Squash 3/4 cup 31.5
Ground Chicken with Spaghetti sauce 3 oz 112.5
Meal 5
No Bean Chicken Chilli 3 oz 110
Meal 6
Cinnamon Roast Almonds 1oz 150
Turkey Deli with Avacado 2/1 232
60
Calories
Totals 1568
Difference between actual and goal -268
7/30/2019 Carb Cycling Sample Week
7/18
7/30/2019 Carb Cycling Sample Week
8/18
Carbs 65g
Protein 182g
- 8 16 5 Fat 35g
Total
0.4 2.4 0.4 0
0.4 0.8 0.4 0
0 0 24 2
0 2 0 0
1.7 7.5 0.8 0.3
1 5.5 24 2
- 5 25 4
0 8 1 0
- 9 45 21
3 6 5 13
Fiber Carbs Protein Fat
11.5 72.2 173.1 56.3
-7.2 8.9 -21.3
Active Carbs 60.7
Fiber Carbs Protein Fat
0 0 24 0
3 14 4 14 8 7 16 Low Carb Day: Goals
Carbs 65g
Protein 182g
- 8 16 5 Fat 35g
Total
7/30/2019 Carb Cycling Sample Week
9/18
0.4 2.4 0.4 0
0.4 0.8 0.4 0
0 0 24 2
0 2 0 0
0 1.5 18 1
1.7 7.5 0.8 0.3
1 5.5 24 2
- 5 25 4
- 6 30 14
3 6 5 13
Fiber Carbs Protein Fat
13.5 66.7 178.6 58.3
-1.7 3.4 -23.3
Active Carbs 53.2
Fiber Carbs Protein Fat
0 0 24 0
3 14 4 1
4 8 7 16 Low Carb Day: Goals
Carbs 65g
Protein 182g
- 8 16 5 Fat 35g
3 8 8 2.5
Total
0.4 2.4 0.4 0
0.4 0.8 0.4 0
0 0 24 2
0 2 0 0
7/30/2019 Carb Cycling Sample Week
10/18
0 2.3 27 1.5
1.7 7.5 0.8 0.3
1 5.5 24 2
- 5 25 4
3 6 5 13
Fiber Carbs Protein Fat
16.5 69.5 165.6 47.3
-4.5 16.4 -12.3
Active Carbs 53
Fiber Carbs Protein Fat
0 0 24 0
3 14 4 1
4 8 7 16 Low Carb Day: Goals
Carbs 65gProtein 182g
- 8 16 5 Fat 35g
3 8 8 2.5
Total
0.4 0.8 0.4 0
0 2 0 0
0 8 1 0
0 1.5 18 1
1.7 7.5 0.8 0.3
1 5.5 24 2
7/30/2019 Carb Cycling Sample Week
11/18
- 12 60 28
3 6 5 13
Fiber Carbs Protein Fat
16.1 81.3 168.2 68.8
-16.3 13.8 -33.8
Active Carbs 65.2
Fiber Carbs Protein Fat
- 19 31.8 5.6
1 6 4 1
- 8.5 0 0 HIgh Carb Day: Goals
Carbs 163g
Protein 114g
- 8 16 5 Fat 22g
3 8 8 2.5
Total
2 4 3.5 8
0 8 1 0
0 1.5 18 1
1.7 7.5 0.8 0.3
1 5.5 24 2
2 19 2 5
5 15 4 7
3 14 4 1
- 5 25 4
2 24 1 0
1 9 1 0
Protein
41%
7/30/2019 Carb Cycling Sample Week
12/18
Fiber Carbs Protein Fat
21.7 162 144.1 42.4
1 -30.1 -20.4
Active Carbs 140.3
Fiber Carbs Protein Fat
0 0 24 0
4 8 7 16
0 16 2 0 Low Carb Day: Goals
Carbs 65g
Protein 182g
- 8 16 5 Fat 35g
3 8 8 2.5
Total
0.4 0.8 0.4 0
0 2 0 0
- 6 30 14
0 1.5 18 1
1.7 7.5 0.8 0.3
1 5.5 24 2
- 5 25 4
3 6 5 13
10 9 2 15
- 1 13 1
Fiber Carbs Protein Fat
23.1 84.3 175.2 73.8
-19.3 6.8 -38.8
Active Carbs 61.2
7/30/2019 Carb Cycling Sample Week
13/18
Hair
3
Calories
260
728
312
1300
Calories
Carbs
25%
7/30/2019 Carb Cycling Sample Week
14/18
260
728
312
1300
Calories
260
728
312
1300
Carbs
24%
Protein
57%
Fat
19%
7/30/2019 Carb Cycling Sample Week
15/18
Calories
260
728
312
1300
Carbs
22%
Protein
59%
Fat
19%
7/30/2019 Carb Cycling Sample Week
16/18
Calories
260728
312
1300
Carbs
24%
Protein
59%
Fat
17%
Carbs
25%
Fat
22%
7/30/2019 Carb Cycling Sample Week
17/18
Calories
650
455
195
1300
Protein
53%
Carbs
47%
Fat
12%
7/30/2019 Carb Cycling Sample Week
18/18
Calories
260
728
312
1300
Carbs
25%
Protein
53%
Fat22%