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Macronutrient Guidebook PDF
Macronutrient Guidebook PDF
Nutrition
Macronutrient
Guidebook
with Sample Meal Plans for Carbohydrate Cycling
Introduction .......................................................................... 1
Introduction
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Macronutrient Guidebook
Carbohydrate Cycling
The low carbohydrate days are the “fat burning days.” They
keep insulin levels low enough to allow for maximum fat
burning while retaining muscle.
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Macronutrient Guidebook
Sample Set-Up
Note that we lower protein on our high carb days and also
keep fat as low as possible.
1.25–1.5 0.15–0.35
Low to 0.5–1.5 grams
grams per grams per
moderate per pound of
pound of body pound of body
carb day body weight
weight weight
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Note that these values only take into account the protein in
protein foods, the fat in fat foods, and the carbs in carb
foods. In other words, don't count the fat and protein in oats,
for example, or the carbs and protein in peanut butter.
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Macronutrient Guidebook
Using the table above, a 250-lb male would follow a plan like
this:
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Macronutrient Guidebook
High day
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Macronutrient Guidebook
High day
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Macronutrient Guidebook
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Macronutrient Guidebook
Carbohydrates
20 grams carbs
⅓ cup oats (dry measure)
½ cup brown rice (cooked measure)
½ cup sweet potatoes (cooked measure)
30 grams carbs
½ cup oats (dry measure)
¾ cup brown rice (cooked measure)
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Shelby Starnes and Justin Harris
40 grams carbs
¾ cup oats (dry measure)
1 cup brown rice (cooked measure)
1 cup sweet potatoes (cooked measure)
50 grams carbs
1 cup oats (dry measure)
1 ¼ cup brown rice (cooked measure)
1 ¼ cup sweet potatoes (cooked measure)
60 grams carbs
1 ⅛ cup oats (dry measure)
1 ½ cup brown rice (cooked measure)
1 ½ cup sweet potatoes (cooked measure)
70 grams carbs
1 ¼ cup oats (dry measure)
1 ¾ cup brown rice (cooked measure)
1 ¾ cup sweet potatoes (cooked measure)
80 grams carbs
1 ½ cup oats (dry measure)
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Macronutrient Guidebook
90 grams carbs
1 ¾ cup oats (dry measure)
2 ¼ cups brown rice (cooked measure)
2 ¼ cups sweet potatoes (cooked measure)
Protein
18 grams protein
2 ¼ oz. (63 grams) chicken breast (cooked measure)
2 oz. (56 grams) eye of round steak (cooked measure)
1 ¾ oz. (49 grams) top round steak (cooked measure)
¾ cup egg whites (raw measure)
¾ scoop (70 cc) whey protein powder
22 grams protein
2 ¾ oz. (77 grams) chicken breast (cooked measure)
2 ½ oz. (70 grams) eye of round steak (cooked measure)
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28 grams protein
3 ½ oz. (98 grams) chicken breast (cooked measure)
3 oz. (84 grams) eye of round steak (cooked measure)
2 ¾ oz. (77 grams) top round steak (cooked measure)
1 cup egg whites (raw measure)
1 ¼ scoop (70 cc) whey protein powder
30 grams protein
3 ¾ oz. (105 grams) chicken breast (cooked measure)
3 ¼ oz. (91 grams) eye of round steak (cooked measure)
3 oz. (84 grams) top round steak (cooked measure)
1 ⅛ cup egg whites (raw measure)
1 ⅓ scoop (70 cc) whey protein powder
35 grams protein
4.25 oz. (119 grams) chicken breast (cooked measure)
4 oz. (112 grams) eye of round steak (cooked measure)
3 ½ oz. (98 grams) top round steak (cooked measure)
1 ⅓ cup egg whites (raw measure)
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Macronutrient Guidebook
40 grams protein
5 oz. (140 grams) chicken breast (cooked measure)
4 ½ oz. (126 grams) eye of round steak (cooked
measure)
4 oz. (112 grams) top round steak (cooked measure)
1 ½ cup egg whites (raw measure)
1 ¾ scoop (70 cc) whey protein powder
50 grams protein
6 ¼ oz. (175 grams) chicken breast (cooked measure)
5 ½ oz. (154 grams) eye of round steak (cooked
measure)
5 oz. (140 grams) top round steak (cooked measure)
2 cup egg whites (raw measure)
2 scoops (70 cc) whey protein powder
60 grams protein
7 ½ oz. (210 grams) chicken breast (cooked measure)
6 ⅔ oz. (187 grams) eye of round steak (cooked
measure)
6 oz. (168 grams) top round steak (cooked measure)
2 ⅓ cup egg whites (raw measure)
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70 grams protein
8 ¾ oz. (245 grams) chicken breast (cooked measure)
7 ¾ oz. (217 grams) eye of round steak (cooked
measure)
7 oz. (196 grams) top round steak (cooked measure)
2 ¾ cup egg whites (raw measure)
3 scoops (70 cc) whey protein powder
Fats
3 grams fat
½ teaspoon all-natural peanut butter
½ teaspoon healthy oil (olive, flax, walnut, safflower, etc.)
3 fish oil capsules or other encapsulated fats (make sure
they’re 1,000 mg each)
6 almonds or other nuts (medium-sized)
5 grams fat
1 teaspoon all-natural peanut butter
1 teaspoon healthy oil (olive, flax, walnut, safflower, etc.)
5 fish oil capsules or other encapsulated fats (make sure
they’re 1,000 mg each)
10 almonds or other nuts (medium-sized)
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Macronutrient Guidebook
8 grams fat
1 ½ teaspoons all-natural peanut butter
1 ½ teaspoons healthy oil (olive, flax, walnut, safflower,
etc.)
8 fish oil capsules or other encapsulated fats (make sure
they’re 1,000 mg each)
16 almonds or other nuts (medium-sized)
10 grams fat
2 teaspoons all-natural peanut butter
2 teaspoons healthy oil (olive, flax, walnut, safflower,
etc.)
10 fish oil capsules or other encapsulated fats (make
sure they’re 1,000 mg each)
20 almonds or other nuts (medium-sized)
15 grams fat
2 tablespoons all-natural peanut butter
1 tablespoon healthy oil (olive, flax, walnut, safflower,
etc.)
30 almonds (medium-sized)
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Macronutrient Guidebook
Shopping List
This is a basic
shopping list that
you can use to
make sure you
cover all the
dieting
necessities.
Not all of these items are required, but it’s a good list to work
from.
Protein sources
Boneless, skinless chicken breast
Top round steak
Eye of round steak
Protein powder (whey, casein, egg)
Fish (salmon, tuna, tilapia, orange roughy)
Fresh eggs
Carbohydrate sources
Old-fashioned oats
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Macronutrient Guidebook
Fat sources
All-natural peanut butter
Extra virgin olive oil
Fish oil capules
Almonds
Walnuts
Cashews
Flax oil
Vegetables
Broccoli
Cauliflower
Asparagus
Cucumbers
Pickles
Celery
Spinach
Mushrooms
Green salads
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Macronutrient Guidebook
Additional Tips
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Macronutrient Guidebook
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