Diet Plan: instead of protein meals ako gi replace og vegan meals

Week 1 200g of carbs each day for the 7 days

Exercise/jog at least 2-3 times for the week
Sample Daily Diet:
Breakfast 7am 2 cups brown rice(cooked)
Vegan meal
Snack
Lunch

(70g carb)

9am 100g kamote (cooked) (20g carb)

12pm 1 cup brown rice
Vegan meal

(35g carb)

Snack

3pm 100g kamote (cooked) (20g carb)

Snack

5pm 100g kamote (cooked) (20g carb)

Dinner

7pm 1 cup brown rice

(35g carb)
Vegan meal
Carb Total:(pwede musobra or magkuwang gamay)200g carb
basta 200g gyud
- for the 1st week same carb consumption lng everyday para ma anad
imu lawas clean complex carbs tanan. Sample diet plan ra na ikaw ra
mag sigo unsaon nimo pag divide ang carbs basta 200g of carbs imu
ma consume per day for the 1st week.

Week 2 exercise/jog at least 3-4 times this week mas

maayo ang exercise nimo is the low carb days
Day 1-2 200g carb (same sa previous week)
Day 3-4 140g carb
Sample:
Breakfast
Snack
Lunch

7am 1 cup brown rice

Vegan meal

(35g carb)

9am 100g kamote (cooked) (20g carb)

12pm 1 cup brown rice
Vegan meal

(35g carb)

Snack
Dinner

3pm 1 slice whole wheat bread

(15g carb)
7pm 1 cup brown rice
(35g carb)
Vegan meal
_______________

Carb Total: :(pwede musobra or magkuwang gamay)140g carb

basta 140g gyud

Day 5-7 80g carb

This means for these days 2 cups of brown rice ra ka
per day or either 4 ka 100g kamote meals.
Week 3 exercise/jog at least 4-5 times this week mas
maayo ang exercise nimo is the low carb days
Day 1

200g carb (same sa 1st week)

Day 2-4 140g carb

Day 5-7 80g carb. This means for these days 2 cups
of brown rice ra ka per day or either 4 ka 100g
kamote meals.
Week 4 exercise/jog at least 5-6 times this week mas
maayo ang exercise nimo is the low carb days
Day 1

140g carb

Day 2-3 100g carb

Breakfast
Snack
Lunch

7am 100g kamote (cooked) (20g carb)

Vegan meal
9am 100g kamote (cooked) (20g carb)
12pm 100g kamote (cooked) (20g carb)
Vegan meal

Snacks

3pm 100g kamote (cooked) (20g carb)

Dinner

7pm 100g kamote (cooked) (20g carb)

Vegan meal
____________

Carb Total:(pwede musobra or magkuwang gamay)100g carb

basta 100g gyud

Day 4-6 60g carb. This means for these days 1 cup of
brown rice and 1 ka 100g kamote meal ra ka per day
or either 3 ka 100g kamote meals.
Day 7

no more carbs. Utan ra haha.

Notes:
- Palit og digital nga timbangan kay gamit kaau na para
ma timbang nimo imung food.
- Palit og measuring cup nga plastic kanang btaw nay 1/3
cup, cup, cup, 1 cup kay magamit na nimo. Kana
gamita para sa 1 cup rice nimo.
- Timbanga imung weight every 1ST DAY OF THE WEEK
para makahibaw ka sa imung progress. Pwede pud mag
picture ka every 1st day of the week 1st thing in the
morning to record your progress.
- Always pray to God and thank him each day.hehe =)
- Sunda gyud ang carb consumption each day. Kung
mahimo sakto gyud. Dili sobra, dili kuwang.
Complex Carbohydrates (Clean Carbohydrates) and
their carb content:
1 cup of brown rice (cooked)
=
35g carb
100g kamote (cooked)
=
20g carb
40g quaker oats whole grain (uncooked)
=
carb
1 slice whole wheat bread
=
15g carb

25g

these are just the simple complex carbs nga

accessible ra and dali ra mapalit sa market. You can
research more complex carbs if ganahan ka og la.in2x

imu kaonon. Trust the program bro but most

important, trust yourself. After 4 weeks continue
gihapon ang carb cut.