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2536
Day 1 (Carbs: Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
80%-Fats-20%) (Carbs: 60%- (Carbs: 50%- (Carbs: (Carbs: (Carbs: (Carbs:
Fats-40%) Fats-50%) 50%-Fats- 20%- 20%- 50%-Fats-
50%) Fats- Fats- 50%)
80%) 80%)
Protein 281 g 281 g 281 g 281 g 281 g 281 g 281 g
Carbs 282 g 212g 177g 177g 71g 71g 177g
Fats 31 g 63g 78g 78g 126g 126g 78g
CARB OPTIONS
Serving Carb
Food Calories Protein Fats
Size s
Black Beans 1 oz 37 2g 7g 0g
Beans Cranberry
1 oz 38 3g 7g 0g
Style
Bread, Multi Grain 1 slice 69 3g 11g 1g
Brown Rice 1 oz 31 1g 7g 0g
Couscous 1 oz 31 1g 7g 0g
Granola 1 oz 137 4g 15g 7g
Grits 1 oz 17 0g 4g 0g
Lentils 1 oz 32 3g 6g 0g
Oatmeal 1 oz 20 1g 4g 0g
Oats Steel Cut 1 oz 109 5g 19g 2g
Peas (Green Split) 1 oz 23 2g 4g 0g
Potatoes 1 oz 26 1g 6g 0g
Quinoa 1 oz 34 1g 6g 1g
Whole Wheat Wrap 1 medium 104 3g 18g 2g
Yams 1 oz 32 0g 8g 0g
Alfalfa Sprouts 1 oz 6 1g 1g 0g
Asparagus 1 oz 6 1g 1g 0g
Bok-Choy 1 oz 3 0g 1g 0g
Broccoli 1 oz 10 1g 2g 0g
Cabbage 1 oz 7 0g 2g 0g
Carrots 1 oz 10 0g 2g 0g
Serving Calorie
Food Protein Carbs Fats
Size s
Cauliflower 1 oz 7 1g 1g 0g
Celery 1 oz 4 0g 1g 0g
Cucumber 1 oz 4 0g 1g 0g
Edamame 1 oz 34 3g 3g 1g
Eggplant 1 oz 7 0g 2g 0g
Green Beans 1 oz 9 1g 2g 0g
Iceberg Lettuce 1 oz 4 0g 1g 0g
Kale 1 oz 14 1g 3g 0g
Mushrooms 1 oz 7 1g 1g 0g
Onions 1 oz 11 0g 3g 0g
Peppers, Sweet
1 oz 6 0g 1g 0g
Green
Peppers, Sweet Red 1 oz 9 0g 2g 0g
Peppers, Rings
1 oz 10 0g 1g 0g
(Cento)
Peperoncini 1 oz 11 1g 3g 0g
Pickles 1 oz 3 0g 1g 0g
Romaine Lettuce 1 oz 5 0g 1g 0g
Spinach 1 oz 6 1g 1g 0g
Squash, Butternut 1 oz 13 0g 3g 0g
Tomatoes 1 oz 5 0g 1g 0g
Zucchini 1 oz 4 0g 1g 0g
Training
Running
Cycling
Rowing
Swimming
HIIT Options (8 sets 10sec x 10sec) (add additional exercise every cycle)
Treadmill sprint
Jump rope
Speed row
Kettlebell swing
High knees
Jump squat
Stair sprint
Crunch (15x3)
Week 1 (12-15 reps) Week 2 (8-10 reps) Week 3(6-8 reps) Week 4 (3-5 reps)
Cycle 1 (40 second rest between sets ) Cycle 2 (35 second rest between sets ) Cycle 3 (35 second rest
between sets ) Cycle 4 (30 second rest between sets )
Day2 (Chest & Abs & Calves & Cardio)
Barbell biceps curl (12-15 reps) + Skull crushers (12-15 reps) x 4 sets
Pull-ups (max) + triceps dips (max) x 4 sets
Dumbell concentration (12-15 reps) + 1 dumbbell overhead extension (12-15 reps) x 4sets
Biceps rope curl (12-15 reps) (triple drop set) + Biceps rope triceps extension (12-15 reps) (triple
drop set) x 4 sets
Barbell biceps curl (12-15 reps) + Skull crushers (12-15 reps) x 4 sets
Pull-ups (max) + triceps dips (max) x 4 sets
Dumbell concentration (12-15 reps) + 1 dumbbell overhead extension (12-15 reps) x 4sets
Biceps rope curl (12-15 reps) (triple drop set) + Biceps rope triceps extension (12-15 reps) (triple
drop set) x 4 sets