Welcome to your personal diet template.

This is your BASE

Below are multiple options for your daily diet, based on both: diet. See other
a.) The amount of training you do on any given day (non-training, light, moderate, or hard) tabs for your
b.) The time during the day your workout occurs (first thing in the morning, all the way to late at night)
other diet phases.
Please scroll down to view all of the options

Scroll down for

more diet options
Non-Weight Training Day
Lean Protein Sources Veggies Healthy Fats Healthy Carbs Workout Shake Carbs
Any fish (tuna, salmon, etc…) Broccoli Small handful of any nuts Whole grain bread Gatorade
Any seafood (shrimp, scallops etc) Spinach 1/2 avocado Rice (any type) Lemonade
Chicken breast Lettuce 1 tbsp olive oil Whole wheat pasta Powerade
Turkey breast Onions 1 tbsp canola oil Oatmeal Coconut Water
Any meat 90% or leaner Tomatoes 2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
Egg whites (count in grams of protein, not ounces) Green Peppers 1 serving ≈ 15g fat Quinoa Kool Aid
7oz of lean meat ≈ 42g of protein Asparagus Any fruit Any Fruit Juice
8oz of lean meat ≈ 48g of protein Cabbage * grams of carbs FROM * grams of carbs FROM
Cauliflower healthy sources, not shake sources
Celery total weight of food
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Non-Weight Training Day

Meal: Time: Protein Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

Meal 1 Waking 8oz any lean protein source 2 small handfuls greens 1 serving healthy fats

Meal 2 3-5 hours after last meal 8oz any lean protein source 2 small handfuls greens 1 serving healthy fats

Meal 3 3-5 hours after last meal 8oz any lean protein source 2 small handfuls greens 1 serving healthy fats 45g healthy carbs

Meal 4 3-5 hours after last meal 8oz any lean protein source 2 small handfuls greens 2 servings healthy fats 45g healthy carbs

Meal 5 Bedtime 50g casein protein in water 2 servings healthy fats 45g healthy carbs

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more diet options
Light Training Day
Lean Protein Sources Veggies Healthy Fats Healthy Carbs Workout Shake Carbs
Any fish (tuna, salmon, etc…) Broccoli Small handful of any nuts Whole grain bread Gatorade
Any seafood (shrimp, scallops etc) Spinach 1/2 avocado Rice (any type) Lemonade
Chicken breast Lettuce 1 tbsp olive oil Whole wheat pasta Powerade
Turkey breast Onions 1 tbsp canola oil Oatmeal Coconut Water
Any meat 90% or leaner Tomatoes 2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
Egg whites (count in grams of protein, not ounces) Green Peppers 1 serving ≈ 15g fat Quinoa Kool Aid
7oz of lean meat ≈ 42g of protein Asparagus Any fruit Any Fruit Juice
8oz of lean meat ≈ 48g of protein Cabbage * grams of carbs FROM * grams of carbs FROM
Cauliflower healthy sources, not shake sources
Celery total weight of food
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Light Day First Thing Training

Meal: Time: Protein Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

Meal 1 Drink 2/3 of workout shake upon waking, 1/3 during workout 35g whey protein in water 55g workout carbs

Meal 2 20 minutes after workout is over 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 75g healthy carbs

Meal 3 2-4 hours after last meal 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 60g healthy carbs

Meal 4 3-5 hours after last meal 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 30g healthy carbs

Meal 5 3-5 hours after last meal 7oz any lean protein source 2 small handfuls greens 1 serving healthy fats 30g healthy carbs

Meal 6 Bedtime 35g casein protein in water 1 serving healthy fats

Light Day Training after 1 Meal

Meal: Time: Protein Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

Meal 1 1-3 hours before workout 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 60g healthy carbs

Meal 2 1/2 shake during workout, 1/2 right after 35g whey protein in water 25g workout carbs

Meal 3 40 minutes after workout is over 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 75g healthy carbs

Meal 4 2-4 hours after last meal 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 60g healthy carbs

Meal 5 3-5 hours after last meal 7oz any lean protein source 2 small handfuls greens 1 serving healthy fats 30g healthy carbs

Meal 6 Bedtime 35g casein protein in water 1 serving healthy fats

Light Day Training after 2 Meals

Meal: Time: Protein Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

Meal 1 Waking 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats

Meal 2 1-3 hours before workout 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 60g healthy carbs

Meal 3 1/2 shake during workout, 1/2 right after 35g whey protein in water 25g workout carbs

Meal 4 40 minutes after workout is over 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 75g healthy carbs

Meal 5 2-4 hours after last meal 7oz any lean protein source 2 small handfuls greens 1 serving healthy fats 60g healthy carbs

Meal 6 Bedtime 35g casein protein in water 1 serving healthy fats 30g healthy carbs

Light Day Training after 3 Meals:

Meal: Time: Protein Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

Meal 1 Waking 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats

Meal 2 3-5 hours after last meal 7oz any lean protein source 2 small handfuls greens 1 serving healthy fats 30g healthy carbs

Meal 3 1-3 hours before workout 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 60g healthy carbs

Meal 4 1/2 shake during workout, 1/2 right after 35g whey protein in water 25g workout carbs

Meal 5 40 minutes after workout is over 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 75g healthy carbs

Meal 6 Bedtime 35g casein protein in water 1 serving healthy fats 60g healthy carbs

Light Day Training after 4 Meals:

Meal: Time: Protein Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

Meal 1 Waking 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats

Meal 2 3-5 hours after last meal 7oz any lean protein source 2 small handfuls greens 1 serving healthy fats 30g healthy carbs

Meal 3 3-5 hours after last meal 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 30g healthy carbs

Meal 4 1-3 hours before workout 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 60g healthy carbs

Meal 5 1/2 shake during workout, 1/2 right after 35g whey protein in water 25g workout carbs

Meal 6 Bedtime 7oz any lean protein source 2 small handfuls greens 1 serving healthy fats 105g 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

Scroll down for

more diet options
Moderate Training Day
Lean Protein Sources Veggies Healthy Fats Healthy Carbs Workout Shake Carbs
Any fish (tuna, salmon, etc…) Broccoli Small handful of any nuts Whole grain bread Gatorade
Any seafood (shrimp, scallops etc) Spinach 1/2 avocado Rice (any type) Lemonade
Chicken breast Lettuce 1 tbsp olive oil Whole wheat pasta Powerade
Turkey breast Onions 1 tbsp canola oil Oatmeal Coconut Water
Any meat 90% or leaner Tomatoes 2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
Egg whites (count in grams of protein, not ounces) Green Peppers 1 serving ≈ 15g fat Quinoa Kool Aid
7oz of lean meat ≈ 42g of protein Asparagus Any fruit Any Fruit Juice
8oz of lean meat ≈ 48g of protein Cabbage * grams of carbs FROM * grams of carbs FROM
 Cauliflower healthy sources, not shake sources
Celery total weight of food
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Moderate Day First Thing Training

Meal: Time: Protein Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

Meal 1 Drink 2/3 of workout shake upon waking, 1/3 during workout 35g whey protein in water 90g workout carbs

Meal 2 20 minutes after workout is over 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 110g healthy carbs

Meal 3 2-4 hours after last meal 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 95g healthy carbs

Meal 4 3-5 hours after last meal 7oz any lean protein source 2 small handfuls greens 1 serving healthy fats 40g healthy carbs

Meal 5 3-5 hours after last meal 7oz any lean protein source 2 small handfuls greens 2 servings healthy fats 40g healthy carbs

Meal 6 Bedtime 35g casein protein in water 2 servings healthy fats

Moderate Day Training after 1 Meal

Meal: Time: Protein Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

Meal 1 1-3 hours before workout 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 95g healthy carbs

Meal 2 1/2 shake during workout, 1/2 right after 35g whey protein in water 35g workout carbs

Meal 3 40 minutes after workout is over 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 110g healthy carbs

Meal 4 2-4 hours after last meal 7oz any lean protein source 2 small handfuls greens 1 serving healthy fats 95g healthy carbs

Meal 5 3-5 hours after last meal 7oz any lean protein source 2 small handfuls greens 2 servings healthy fats 40g healthy carbs

Meal 6 Bedtime 35g casein protein in water 2 servings healthy fats

Moderate Day Training after 2 Meals

Meal: Time: Protein Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

Meal 1 Waking 7oz any lean protein source 2 small handfuls greens 1 serving healthy fats

Meal 2 1-3 hours before workout 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 95g healthy carbs

Meal 3 1/2 shake during workout, 1/2 right after 35g whey protein in water 35g workout carbs

Meal 4 40 minutes after workout is over 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 110g healthy carbs

Meal 5 2-4 hours after last meal 7oz any lean protein source 2 small handfuls greens 2 servings healthy fats 95g healthy carbs

Meal 6 Bedtime 35g casein protein in water 2 servings healthy fats 40g healthy carbs

Moderate Day Training after 3 Meals:

Meal: Time: Protein Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

Meal 1 Waking 7oz any lean protein source 2 small handfuls greens 2 servings healthy fats

Meal 2 3-5 hours after last meal 7oz any lean protein source 2 small handfuls greens 1 serving healthy fats 40g healthy carbs

Meal 3 1-3 hours before workout 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 95g healthy carbs

Meal 4 1/2 shake during workout, 1/2 right after 35g whey protein in water 35g workout carbs

Meal 5 40 minutes after workout is over 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 110g healthy carbs

Meal 6 Bedtime 35g casein protein in water 2 servings healthy fats 95g healthy carbs

Moderate Day Training after 4 Meals:

Meal: Time: Protein Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

Meal 1 Waking 7oz any lean protein source 2 small handfuls greens 2 servings healthy fats

Meal 2 3-5 hours after last meal 7oz any lean protein source 2 small handfuls greens 2 servings healthy fats 40g healthy carbs

Meal 3 3-5 hours after last meal 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 40g healthy carbs

Meal 4 1-3 hours before workout 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 95g healthy carbs

Meal 5 1/2 shake during workout, 1/2 right after 35g whey protein in water 35g workout carbs

Meal 6 Bedtime 7oz any lean protein source 2 small handfuls greens 1 serving healthy fats 165g 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

Scroll down for

more diet options
Hard Training Day
Lean Protein Sources Veggies Healthy Fats Healthy Carbs Workout Shake Carbs
Any fish (tuna, salmon, etc…) Broccoli Small handful of any nuts Whole grain bread Gatorade
Any seafood (shrimp, scallops etc) Spinach 1/2 avocado Rice (any type) Lemonade
Chicken breast Lettuce 1 tbsp olive oil Whole wheat pasta Powerade
Turkey breast Onions 1 tbsp canola oil Oatmeal Coconut Water
Any meat 90% or leaner Tomatoes 2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
Egg whites (count in grams of protein, not ounces) Green Peppers 1 serving ≈ 15g fat Quinoa Kool Aid
7oz of lean meat ≈ 42g of protein Asparagus Any fruit Any Fruit Juice
8oz of lean meat ≈ 48g of protein Cabbage * grams of carbs FROM * grams of carbs FROM
Cauliflower healthy sources, not shake sources
Celery total weight of food
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Hard Day First Thing Training

Meal: Time: Protein Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

Meal 1 Drink 2/3 of workout shake upon waking, 1/3 during workout 35g whey protein in water 125g workout carbs

Meal 2 20 minutes after workout is over 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 150g healthy carbs

Meal 3 2-4 hours after last meal 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 125g healthy carbs

Meal 4 3-5 hours after last meal 7oz any lean protein source 2 small handfuls greens 1 serving healthy fats 50g healthy carbs

Meal 5 3-5 hours after last meal 7oz any lean protein source 2 small handfuls greens 1 serving healthy fats 50g healthy carbs

Meal 6 Bedtime 35g casein protein in water 1 serving healthy fats

Hard Day Training after 1 Meal

Meal: Time: Protein Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

Meal 1 1-3 hours before workout 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 125g healthy carbs

Meal 2 1/2 shake during workout, 1/2 right after 35g whey protein in water 50 workout carbs

Meal 3 40 minutes after workout is over 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 150g healthy carbs

Meal 4 2-4 hours after last meal 7oz any lean protein source 2 small handfuls greens 1 serving healthy fats 125g healthy carbs

Meal 5 3-5 hours after last meal 7oz any lean protein source 2 small handfuls greens 1 serving healthy fats 50g healthy carbs

Meal 6 Bedtime 35g casein protein in water 1 serving healthy fats

Hard Day Training after 2 Meals

Meal: Time: Protein Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

Meal 1 Waking 7oz any lean protein source 2 small handfuls greens 1 serving healthy fats

Meal 2 1-3 hours before workout 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 125g healthy carbs

Meal 3 1/2 shake during workout, 1/2 right after 35g whey protein in water 50 workout carbs

Meal 4 40 minutes after workout is over 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 150g healthy carbs

Meal 5 2-4 hours after last meal 7oz any lean protein source 2 small handfuls greens 1 serving healthy fats 125g healthy carbs

Meal 6 Bedtime 35g casein protein in water 1 serving healthy fats 50g healthy carbs

Hard Day Training after 3 Meals:

Meal: Time: Protein Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

Meal 1 Waking 7oz any lean protein source 2 small handfuls greens 1 serving healthy fats

Meal 2 3-5 hours after last meal 7oz any lean protein source 2 small handfuls greens 1 serving healthy fats 50g healthy carbs

Meal 3 1-3 hours before workout 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 125g healthy carbs

Meal 4 1/2 shake during workout, 1/2 right after 35g whey protein in water 50 workout carbs

Meal 5 40 minutes after workout is over 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 150g healthy carbs

Meal 6 Bedtime 35g casein protein in water 1 serving healthy fats 125g healthy carbs

Hard Day Training after 4 Meals:

Meal: Time: Protein Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

Meal 1 Waking 7oz any lean protein source 2 small handfuls greens 1 serving healthy fats

Meal 2 3-5 hours after last meal 7oz any lean protein source 2 small handfuls greens 1 serving healthy fats 65g healthy carbs

Meal 3 3-5 hours after last meal 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 80g healthy carbs

Meal 4 1-3 hours before workout 7oz any lean protein source 2 small handfuls greens 1/2 serving healthy fats 125g healthy carbs

Meal 5 1/2 shake during workout, 1/2 right after 35g whey protein in water 50 workout carbs

Meal 6 Bedtime 7oz any lean protein source 2 small handfuls greens 1 serving healthy fats 180g 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