BaseLean Protein SourcesVeggiesHealthy FatsHealthy CarbsWorkout
Shake CarbsAny fish (tuna, salmon, etc)BroccoliSmall handful of any
nutsWhole grain breadGatoradeAny seafood (shrimp, scallops etc)
Spinach1/2 avocadoBrown riceLemonadeChicken breastLettuce1 tbsp
olive oilWhole wheat pastaFruit PunchTurkey breastOnions1 tbsp
canola oilOatmealKool AidAny beef 90% or leanerTomatoes2 tbsp any
natural nut butterSweet PotatoesAny Fruit JuiceAny steak 90% or
leanerGreen Peppers1 serving apprx = 15g fatQuinoaAny turkey 90% or
leanerAsparagusAny fruit Egg Whites or Egg Substitute ( 2 egg
whites = 1oz meat)CabbageFor meats: 2oz = 12g protein, 3oz = 18g
protein, 4oz = 24g proteinCauliflower5oz = 30g protein, 6oz = 36g
protein, 7oz = 42g proteinCeleryCucumbersGreen BeansPortabella
Mushrooms Yellow Squash Zucchini1 small handful = 1 cup
Weight Training Day: First Thing Training
Meal:Time:Protein Amount:Veggie Amount:Healthy Fat
Amount:Healthy Carb Amount:Workout Carb Amount:
Meal 1Drink 1/3 of workout shake upon waking, 2/3 during
workout25g whey protein in water 75g carbs
Meal 220 minutes after workout is over4oz any lean protein
source1 small handful greens1/2 serving healthy fats75g healthy
carbs
Meal 32-4 hours after last meal4oz any lean protein source1
small handful greens1 serving healthy fats75g healthy carbs
Meal 43-5 hours after last meal4oz any lean protein source1
small handful greens1 serving healthy fats50g healthy carbs
Meal 53-5 hours after last meal4oz any lean protein source1
small handful greens2 serving healthy fats Meal 6Bedtime25g casein
protein in water2 serving healthy fats
Weight Training Day: Training after 1 Meal
Meal:Time:Protein Amount:Veggie Amount:Healthy Fat
Amount:Healthy Carb Amount:Workout Carb Amount:
Meal 11-3 hours before workout4oz any lean protein source1 small
handful greens1/2 serving healthy fats50g healthy carbs
Meal 21/3 shake during workout, 2/3 right after25g whey protein
in water 75g carbs
Meal 340 minutes after workout is over4oz any lean protein
source1 small handful greens1/2 serving healthy fats75g healthy
carbs
Meal 42-4 hours after last meal4oz any lean protein source1
small handful greens1 serving healthy fats50g healthy carbs
Meal 53-5 hours after last meal4oz any lean protein source1
small handful greens2 serving healthy fats50g healthy carbs
Meal 6Bedtime25g casein protein in water3 serving healthy
fats
Weight Training Day: Training after 2 Meals
Meal:Time:Protein Amount:Veggie Amount:Healthy Fat
Amount:Healthy Carb Amount:Workout Carb Amount:
Meal 1Waking4oz any lean protein source1 small handful greens3
serving healthy fats Meal 21-3 hours before workout4oz any lean
protein source1 small handful greens1/2 serving healthy fats50g
healthy carbs
Meal 31/3 shake during workout, 2/3 right after25g whey protein
in water 75g carbs
Meal 440 minutes after workout is over4oz any lean protein
source1 small handful greens1/2 serving healthy fats75g healthy
carbs
Meal 52-4 hours after last meal4oz any lean protein source1
small handful greens1 serving healthy fats75g healthy carbs Meal
6Bedtime25g casein protein in water2 serving healthy fats50g
healthy carbs
Weight Training Day: Training after 3 Meals:
Meal:Time:Protein Amount:Veggie Amount:Healthy Fat
Amount:Healthy Carb Amount:Workout Carb Amount:
Meal 1Waking4oz any lean protein source1 small handful greens3
serving healthy fats
Meal 23-5 hours after last meal4oz any lean protein source1
small handful greens2 serving healthy fats Meal 31-3 hours before
workout4oz any lean protein source1 small handful greens1/2 serving
healthy fats50g healthy carbs
Meal 41/3 shake during workout, 2/3 right after25g whey protein
in water 75g carbs
Meal 540 minutes after workout is over4oz any lean protein
source1 small handful greens1/2 serving healthy fats75g healthy
carbs Meal 6Bedtime25g casein protein in water1 serving healthy
fats75g healthy carbs
Notes: Consume your training shake by drinking a gulp of each
(protein, carbs) between different exercises. Drink the remainder
immediately after the workout is over
Cut 1Lean Protein SourcesVeggiesHealthy FatsHealthy CarbsWorkout
Shake CarbsAny fish (tuna, salmon, etc)BroccoliSmall handful of any
nutsWhole grain breadGatoradeAny seafood (shrimp, scallops etc)
Spinach1/2 avocadoBrown riceLemonadeChicken breastLettuce1 tbsp
olive oilWhole wheat pastaFruit PunchTurkey breastOnions1 tbsp
canola oilOatmealKool AidAny beef 90% or leanerTomatoes2 tbsp any
natural nut butterSweet PotatoesAny Fruit JuiceAny steak 90% or
leanerGreen Peppers1 serving apprx = 15g fatQuinoaAny turkey 90% or
leanerAsparagusAny fruit Egg Whites or Egg Substitute ( 2 egg
whites = 1oz meat)CabbageFor meats: 2oz = 12g protein, 3oz = 18g
protein, 4oz = 24g proteinCauliflower5oz = 30g protein, 6oz = 36g
protein, 7oz = 42g proteinCeleryCucumbersGreen BeansPortabella
Mushrooms Yellow Squash Zucchini1 small handful = 1 cup
Weight Training Day: First Thing Training
Meal:Time:Protein Amount:Veggie Amount:Healthy Fat
Amount:Healthy Carb Amount:Workout Carb Amount:
Meal 1Drink 1/3 of workout shake upon waking, 2/3 during
workout25g whey protein in water 75g carbs
Meal 220 minutes after workout is over4oz any lean protein
source1 small handful greens1/2 serving healthy fats75g healthy
carbs
Meal 32-4 hours after last meal4oz any lean protein source1
small handful greens1/2 serving healthy fats75g healthy carbs
Meal 43-5 hours after last meal4oz any lean protein source1
small handful greens1 serving healthy fats50g healthy carbs
Meal 53-5 hours after last meal4oz any lean protein source1
small handful greens1 serving healthy fats Meal 6Bedtime25g casein
protein in water1 serving healthy fats
Weight Training Day: Training after 1 Meal
Meal:Time:Protein Amount:Veggie Amount:Healthy Fat
Amount:Healthy Carb Amount:Workout Carb Amount:
Meal 11-3 hours before workout4oz any lean protein source1 small
handful greens1/2 serving healthy fats50g healthy carbs
Meal 21/3 shake during workout, 2/3 right after25g whey protein
in water 75g carbs
Meal 340 minutes after workout is over4oz any lean protein
source1 small handful greens1/2 serving healthy fats75g healthy
carbs
Meal 42-4 hours after last meal4oz any lean protein source1
small handful greens1 serving healthy fats50g healthy carbs
Meal 53-5 hours after last meal4oz any lean protein source1
small handful greens1 serving healthy fats50g healthy carbs
Meal 6Bedtime25g casein protein in water1 serving healthy
fats
Weight Training Day: Training after 2 Meals
Meal:Time:Protein Amount:Veggie Amount:Healthy Fat
Amount:Healthy Carb Amount:Workout Carb Amount:
Meal 1Waking4oz any lean protein source1 small handful greens1
serving healthy fats Meal 21-3 hours before workout4oz any lean
protein source1 small handful greens1/2 serving healthy fats50g
healthy carbs
Meal 31/3 shake during workout, 2/3 right after25g whey protein
in water 75g carbs
Meal 440 minutes after workout is over4oz any lean protein
source1 small handful greens1/2 serving healthy fats75g healthy
carbs
Meal 52-4 hours after last meal4oz any lean protein source1
small handful greens1 serving healthy fats75g healthy carbs Meal
6Bedtime25g casein protein in water1 serving healthy fats50g
healthy carbs
Weight Training Day: Training after 3 Meals:
Meal:Time:Protein Amount:Veggie Amount:Healthy Fat
Amount:Healthy Carb Amount:Workout Carb Amount:
Meal 1Waking4oz any lean protein source1 small handful greens1
serving healthy fats
Meal 23-5 hours after last meal4oz any lean protein source1
small handful greens1 serving healthy fats Meal 31-3 hours before
workout4oz any lean protein source1 small handful greens1/2 serving
healthy fats50g healthy carbs
Meal 41/3 shake during workout, 2/3 right after25g whey protein
in water 75g carbs
Meal 540 minutes after workout is over4oz any lean protein
source1 small handful greens1/2 serving healthy fats75g healthy
carbs Meal 6Bedtime25g casein protein in water1 serving healthy
fats75g healthy carbs
Notes: Consume your training shake by drinking a gulp of each
(protein, carbs) between different exercises. Drink the remainder
immediately after the workout is over
Cut 2Lean Protein SourcesVeggiesHealthy FatsHealthy CarbsWorkout
Shake CarbsAny fish (tuna, salmon, etc)BroccoliSmall handful of any
nutsWhole grain breadGatoradeAny seafood (shrimp, scallops etc)
Spinach1/2 avocadoBrown riceLemonadeChicken breastLettuce1 tbsp
olive oilWhole wheat pastaFruit PunchTurkey breastOnions1 tbsp
canola oilOatmealKool AidAny beef 90% or leanerTomatoes2 tbsp any
natural nut butterSweet PotatoesAny Fruit JuiceAny steak 90% or
leanerGreen Peppers1 serving apprx = 15g fatQuinoaAny turkey 90% or
leanerAsparagusAny fruit Egg Whites or Egg Substitute ( 2 egg
whites = 1oz meat)CabbageFor meats: 2oz = 12g protein, 3oz = 18g
protein, 4oz = 24g proteinCauliflower5oz = 30g protein, 6oz = 36g
protein, 7oz = 42g proteinCeleryCucumbersGreen BeansPortabella
Mushrooms Yellow Squash Zucchini1 small handful = 1 cup
Weight Training Day: First Thing Training
Meal:Time:Protein Amount:Veggie Amount:Healthy Fat
Amount:Healthy Carb Amount:Workout Carb Amount:
Meal 1Drink 1/3 of workout shake upon waking, 2/3 during
workout25g whey protein in water 75g carbs
Meal 220 minutes after workout is over4oz any lean protein
source1 small handful greens75g healthy carbs
Meal 32-4 hours after last meal4oz any lean protein source1
small handful greens1/2 serving healthy fats75g healthy carbs
Meal 43-5 hours after last meal4oz any lean protein source1
small handful greens1/2 serving healthy fats50g healthy carbs
Meal 53-5 hours after last meal4oz any lean protein source1
small handful greens1/2 serving healthy fats Meal 6Bedtime25g
casein protein in water1/2 serving healthy fats
Weight Training Day: Training after 1 Meal
Meal:Time:Protein Amount:Veggie Amount:Healthy Fat
Amount:Healthy Carb Amount:Workout Carb Amount:
Meal 11-3 hours before workout4oz any lean protein source1 small
handful greens1/2 serving healthy fats50g healthy carbs
Meal 21/3 shake during workout, 2/3 right after25g whey protein
in water 75g carbs
Meal 340 minutes after workout is over4oz any lean protein
source1 small handful greens75g healthy carbs
Meal 42-4 hours after last meal4oz any lean protein source1
small handful greens1/2 serving healthy fats50g healthy carbs
Meal 53-5 hours after last meal4oz any lean protein source1
small handful greens1/2 serving healthy fats50g healthy carbs
Meal 6Bedtime25g casein protein in water1/2 serving healthy
fats
Weight Training Day: Training after 2 Meals
Meal:Time:Protein Amount:Veggie Amount:Healthy Fat
Amount:Healthy Carb Amount:Workout Carb Amount:
Meal 1Waking4oz any lean protein source1 small handful greens
Meal 21-3 hours before workout4oz any lean protein source1 small
handful greens1/2 serving healthy fats50g healthy carbs
Meal 31/3 shake during workout, 2/3 right after25g whey protein
in water 75g carbs
Meal 440 minutes after workout is over4oz any lean protein
source1 small handful greens1/2 serving healthy fats75g healthy
carbs
Meal 52-4 hours after last meal4oz any lean protein source1
small handful greens1/2 serving healthy fats75g healthy carbs Meal
6Bedtime25g casein protein in water1/2 serving healthy fats50g
healthy carbs
Weight Training Day: Training after 3 Meals:
Meal:Time:Protein Amount:Veggie Amount:Healthy Fat
Amount:Healthy Carb Amount:Workout Carb Amount:
Meal 1Waking4oz any lean protein source1 small handful
greens
Meal 23-5 hours after last meal4oz any lean protein source1
small handful greens1/2 serving healthy fats Meal 31-3 hours before
workout4oz any lean protein source1 small handful greens1/2 serving
healthy fats50g healthy carbs
Meal 41/3 shake during workout, 2/3 right after25g whey protein
in water 75g carbs
Meal 540 minutes after workout is over4oz any lean protein
source1 small handful greens1/2 serving healthy fats75g healthy
carbs Meal 6Bedtime25g casein protein in water1/2 serving healthy
fats75g healthy carbs
Notes: Consume your training shake by drinking a gulp of each
(protein, carbs) between different exercises. Drink the remainder
immediately after the workout is over
Cut 3Lean Protein SourcesVeggiesHealthy FatsHealthy CarbsWorkout
Shake CarbsAny fish (tuna, salmon, etc)BroccoliSmall handful of any
nutsWhole grain breadGatoradeAny seafood (shrimp, scallops etc)
Spinach1/2 avocadoBrown riceLemonadeChicken breastLettuce1 tbsp
olive oilWhole wheat pastaFruit PunchTurkey breastOnions1 tbsp
canola oilOatmealKool AidAny beef 90% or leanerTomatoes2 tbsp any
natural nut butterSweet PotatoesAny Fruit JuiceAny steak 90% or
leanerGreen Peppers1 serving apprx = 15g fatQuinoaAny turkey 90% or
leanerAsparagusAny fruit Egg Whites or Egg Substitute ( 2 egg
whites = 1oz meat)CabbageFor meats: 2oz = 12g protein, 3oz = 18g
protein, 4oz = 24g proteinCauliflower5oz = 30g protein, 6oz = 36g
protein, 7oz = 42g proteinCeleryCucumbersGreen BeansPortabella
Mushrooms Yellow Squash Zucchini1 small handful = 1 cup
Weight Training Day: First Thing Training
Meal:Time:Protein Amount:Veggie Amount:Healthy Fat
Amount:Healthy Carb Amount:Workout Carb Amount:
Meal 1Drink 1/3 of workout shake upon waking, 2/3 during
workout25g whey protein in water 50g carbs
Meal 220 minutes after workout is over4oz any lean protein
source1 small handful greens50g healthy carbs
Meal 32-4 hours after last meal4oz any lean protein source1
small handful greens 50g healthy carbs
Meal 43-5 hours after last meal4oz any lean protein source1
small handful greens 25g healthy carbs
Meal 53-5 hours after last meal4oz any lean protein source1
small handful greens1/2 serving healthy fats Meal 6Bedtime25g
casein protein in water1/2 serving healthy fats
Weight Training Day: Training after 1 Meal
Meal:Time:Protein Amount:Veggie Amount:Healthy Fat
Amount:Healthy Carb Amount:Workout Carb Amount:
Meal 11-3 hours before workout4oz any lean protein source1 small
handful greens1/2 serving healthy fats50g healthy carbs
Meal 21/3 shake during workout, 2/3 right after25g whey protein
in water 50g carbs
Meal 340 minutes after workout is over4oz any lean protein
source1 small handful greens50g healthy carbs
Meal 42-4 hours after last meal4oz any lean protein source1
small handful greens 50g healthy carbs
Meal 53-5 hours after last meal4oz any lean protein source1
small handful greens 25g healthy carbs
Meal 6Bedtime25g casein protein in water1/2 serving healthy
fats
Weight Training Day: Training after 2 Meals
Meal:Time:Protein Amount:Veggie Amount:Healthy Fat
Amount:Healthy Carb Amount:Workout Carb Amount:
Meal 1Waking4oz any lean protein source1 small handful greens
Meal 21-3 hours before workout4oz any lean protein source1 small
handful greens1/2 serving healthy fats50g healthy carbs
Meal 31/3 shake during workout, 2/3 right after25g whey protein
in water 50g carbs
Meal 440 minutes after workout is over4oz any lean protein
source1 small handful greens 50g healthy carbs
Meal 52-4 hours after last meal4oz any lean protein source1
small handful greens 50g healthy carbs Meal 6Bedtime25g casein
protein in water1/2 serving healthy fats25g healthy carbs
Weight Training Day: Training after 3 Meals:
Meal:Time:Protein Amount:Veggie Amount:Healthy Fat
Amount:Healthy Carb Amount:Workout Carb Amount:
Meal 1Waking4oz any lean protein source1 small handful
greens
Meal 23-5 hours after last meal4oz any lean protein source1
small handful greens Meal 31-3 hours before workout4oz any lean
protein source1 small handful greens1/2 serving healthy fats50g
healthy carbs
Meal 41/3 shake during workout, 2/3 right after25g whey protein
in water 50g carbs
Meal 540 minutes after workout is over4oz any lean protein
source1 small handful greens 50g healthy carbs Meal 6Bedtime25g
casein protein in water1/2 serving healthy fats50g healthy
carbs
Notes: Consume your training shake by drinking a gulp of each
(protein, carbs) between different exercises. Drink the remainder
immediately after the workout is over