EXAMPLE:

TIME:
7:00

9:45

12:30

3:30

6:30

9:30

NO-CARB DAY
MEAL:
Meal 1
4 egg whites & 2 whole eggs
100g broccoli
1 cup green tea & multivitamin
500 ml water
TOTAL:
Meal 2
Whey Protein in 300 ml water
500 ml water
TOTAL:
Meal 3
150g Chicken Breast
1 cup mushrooms & tomatoes
1 cup green tea
500 ml water
TOTAL:
Meal 4
Whey Protein in 300 ml water
2 sticks celery
500 ml water
TOTAL:
Meal 5
150g Fish Fillets
1 tomato & 1 cup green beans
1 cup green tea
500 ml water
TOTAL:
Meal 6
300g 99% fat free cottage cheese
1 tbsp flaxseed oil & multivitamin
2 sticks celery
800 ml water
TOTAL:
20 grams fish oil
DAILY TOTALS:

Example for 225 lb Bodybuilder

PROTEIN (g) CARBS (g)

FAT (g) CALORIES

WATER

36
5
0
0
41

0.7
2.3
0
0
3

8
0.6
0
0
8.6

250
32
0
0
253.5

800 ml

40
0
40

4
0
4

3
0
3

200
0
338

800 ml

45
5
0
0
50

0
2.3
0
0
2.4

7
0.6
0
0
7.6

250
32
0
0
278

800 ml

40
1
0
40

4
1
0
4

3
0.2
0
3

200
10
0
210

800 ml

45
4
0
0
49

0
5
0
0
5

2
0.5
0
0
2.5

200
40
0
0
240

800 ml

40
0
1
0
41
0

10
0
1
0
11
0

3
15
0.2
0
18
20

220
135
10
0
370
180

261 g
1044 cal
61%

30 g
120 cal
7%

62.7g
565 cal
32%

1726 cal

800 ml

5 litres