BLITZ - DIET Snbahr 1 PDF

“6 WEEKS BLITZ DIET”
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FAT LO S S I N ST R U C T I O N S/ N OT E S
THE SET-UP

SUNDAY & MONDAY : MEDIUM CALORIE DEFICIT / MID-CARBS

These 2 days are pretty much the average calories of the plan. Still it's low on calories, but there's still a bit of carbs to fill on energy.

TUESDAY & WEDNESDAY : LARGE CALORIE DEFICIT / LOW-CARBS

Here we deepen the deficit and lower carbs to a mere amount post workout. Expect to feel hungry…fight through it!

THURSDAY : LARGE CALORIE DEFICIT / REFEED AT NIGHT

Keep on rollin! We push through the deficit again for the most part of the day. This large sustained deficit will serve as a primer for the carbload you will get later in
the day. Make sure you get the same amount of carbs as your weight on the scale.

FRIDAY : HYPER DEFICIT / PROTEINS ONLY

Back to hard work! Did you enjoy your meal last night? Today we will use this off day as a control day.

SATURDAY : CARBLOAD + CHEAT MEAL

This is pay day! If you followed the plan properly (be honest!), you're probably flat as a pancake today. Time to refill these muscles! This day will create a crazy
anabolic spike and will help to recover, lower cortisol, and put some glycogen back into muscles. Enjoy it!
HOW TO PROGRESS

Let's be honest, this diet is a war against fat and your body is the battlefield. Just following this diet properly week after week will be enough to make you lose fat
at a costant rate. But for those with a lower body fat, they might need to so some tweaking over the weeks to continue the improvement after 3-4 weeks. A simple
trick we suggest is to cut out on some carbs from the big carbload day on Saturday. Start by cutting one carbs meal and replace those lost carbs by proteins. This
will reduce the weekly carbs consumption and give more time of lower insuline nevironnement in your body, which will benefits/help with fat loss. Do one carbs cut
per week when you don't see any improvement at the end of the week.

M A S S G A I N S I N ST R U C T I O N S/ N OT E S
THE SET-UP

MONDAY & TUESDAY & FRIDAY : CALORIE SURPLUS / BALANCED

So here you want to gain mass. Great! But you surely don't want to gain fat…don't you? Monday & Tuesday are what we call the ''average calories'' of your plan.
It's a balanced diet with a calorie surplus. Enough to build ample amount of muscle mass, but keeping things lean and hard.

WEDNESDAY: CALORIE SURPLUS / LOWER CARBS + CHEAT MEAL

Filling on calories days in-days out can quickly pass from fun to nightmare when your body homeostasis is hit. To make sure you don,t lose hunger, we will use the
most part of this day to lower carbs and prime your hunger for a cheat meal later that day. Make sure to consume equal your bodyweight in carbs(grams).

THURSDAY : MAINTENANCE CALORIES / LOW CARBS

Hey cowboy! You've been enjoying that meal last night? I understand you want to pile on muscle, but our goal is also to keep things under control so you don't pile
on fat instead. We will keep things at approx maintenance level and lower carbs a bit so you we control things and try to boost insulin sensitivity for the next day.

SATURDAY : CARBLOAD + CHEAT MEAL

Here we are! This is the day where you can fill on carbs and carbs gain. And as if it weren't enough, you have that big cheat meal later today. Trust me, today, you
are an anabolic machine.

SUNDAY: LOW CALORIES / LOW CARBS - DIGESTIVE REST

How do you feel today? Yesterday was a food party maybe, and pilling on food days after days can get heavy for your digestive system. So today is use as a rest
for your body. Off workout and way lower food. Trust me, you'll thanks us later.
HOW TO PROGRESS

We have 6 weeks to increase your muscle mass. That's not very long, but enough to build on something. If you are already eating a lot, you may need more calories
after 2-3 weeks. Pretty simple here. If you feel like you don't gain weight, switch the thursday ''maintenance calories / low carbs'' for a ',calorie surplus / balanced
day'' like Monday, Tuesday and Friday. This will help to increase the overall calorie and carbs and should do the trick. If you the weight you gain looks like it's only
water and bloat, or even fat, you may need to do a short fats loss phase to re-sensitize insuline and get a better response from higher calorie and carbs.

F O O D S U B ST I T U T I O N & VA R I AT I O N
14GR OF FATS QTY 22GR OF CARBS QTY 25GR OF PROTEINS QTY

EQUAL TO: EQUAL TO: EQUAL TO:
Olive oil 1 tbsp Rice (cooked) 1/2 cup Chicken breast 3oz
Avocado 3oz Potatos 6oz Lean turkey breast 3oz
Coconut oil 1 tbsp Green peas 9oz Beef steak (red 3oz
meat)
Almonds 1oz Carrots 2 cups Salmon (count fat) 4oz
Peanut butter 2 tbsp Wheat germs (dry) 1/2 cup Shrimp 4oz
Butter 1.25 tbsp Oats (dry) 1/2 cup Haddock 4,5oz
Egg yolk 3 egg yolks Banana 4oz Tuna 3,5oz
Pistachio 1oz Pasta 1/2 cup Egg white 1 cup
Dates 1,5 piece Whey approx 30gr
Orange 2 orange
(medium size)
FREE FOOD
Green veggies are considered as free food. So even thought we suggest quantity in the plan, you can add some more to your meal.
FAT LOSS PRESETS
/ BLITZ DIET 5
FAT LO S S P R E S E T S
MONDAY : TUESDAY & WEDNESDAY : THURSDAY : FRIDAY : SATURDAY : SUNDAY:

MORE THAN
MEDIUM CALORIE DEFICIT / LARGE CALORIE DEFICIT / LARGE CALORIE DEFICIT / HYPER DEFICIT / PROTEINS CARBLOAD + CHEAT MEAL MEDIUM CALORIE DEFICIT /
250 LBS
MID-CARBS LOW-CARBS REFEED AT NIGHT ONLY MID-CARBS
3 whole eggs cooked in 1 tsp 3 whole eggs cooked in 1 tsp 3 whole eggs cooked in 1 tsp 7oz beef steak sirloin (cooked) 1 whole eggs cooked in 1 tsp 3 whole eggs cooked in 1 tsp
coconut oil coconut oil coconut oil coconut oil coconut oil
3oz beef steak (sirloin) 3oz beef steak (sirloin) 3oz beef steak (sirloin) 2 cup baby spinach 1 scoop isolated whey proteins 3oz beef steak (sirloin)
BREAKFAST 2 cup baby spinach (raw) 2 cup baby spinach (raw) 2 cup baby spinach (raw) ½ cup cream of rice (dry 2 cup baby spinach (raw)
measured)
5oz strawberries (raw) 2 tbsp maple syrup 5oz strawberries (raw)
1 cup blueberry
7oz atlantic salmon (cooked) 7oz atlantic salmon (cooked) 7oz atlantic salmon (cooked) 7oz haddock (cooked) 7oz haddock (cooked) 7oz atlantic salmon (cooked)
1 tbsp extra virgin olive oil 2 cup broccoli 2 cup broccoli 2 cup broccoli 1,5 cup rice 1 tbsp extra virgin olive oil
2 cup broccoli 1 tbsp honey 2 cup broccoli

LUNCH
1 cup pineappel
6oz Chicken breast (cooked) 60z Chicken breast (cooked) This meal must be really high in 6oz Chicken breast (cooked) Cheat meal 60z Chicken breast (cooked)
carbs and low in fats as much as
possible
3oz avocado 3oz avocado Exemple: 2 cups green beans Eat whatever food you're craving 3oz avocado
for
1 cup chopped red peppers 1 cup chopped red peppers Sushi, pasta, rice, honey, maple 1 cup chopped red peppers
DINNER syrups, dates
consume the same amount of

carbs in grams as your weight in
pounds
/ BLITZ DIET 6

MORE THAN
MEDIUM CALORIE DEFICIT / LARGE CALORIE DEFICIT / LARGE CALORIE DEFICIT / HYPER DEFICIT / PROTEINS CARBLOAD + CHEAT MEAL MEDIUM CALORIE DEFICIT /
250 LBS
2 scoops isolated whey proteins 2 scoops isolated whey proteins 2 scoops isolated whey proteins 2 scoops isolated whey proteins 7oz sourdough bread (approx. 2-3 2 scoops isolated whey proteins
large slices)
SNACK
(EAT WHENEVER 2oz cashew, nuts (raw) 1oz walnuts (raw) 1oz walnuts (raw) (can ben taken twice for this day) 2 tbsp jam/preserved of choice 2oz cashew, nuts (raw)
HUNGRY)
2 tbsp all natural peanut butter
2 scoops isolated whey proteins 2 scoops isolated whey proteins 2 scoops isolated whey proteins No workout 1 scoops isolated whey proteins No workout
POST
1 cup white rice + 1 tbsp honey 2 tsp honey 2 tsp honey 2 cup orange juice
WORKOUT
3 dates, pitted (medjool)
/ BLITZ DIET 7
MASS GAIN PRESETS
/ BLITZ DIET 8
MASS GAIN PRESETS
MONDAY & TUESDAY: WEDNESDAY: THURSDAY : FRIDAY : SATURDAY : SUNDAY:

MORE THAN
CALORIE SURPLUS / CALORIE SURPLUS / LOWER MAINTENANCE CALORIES / CALORIE SURPLUS / CARBLOAD + CHEAT MEAL LOW CALORIES / LOW
250 LBS
BALANCED CARBS + CHEAT MEAL LOW CARBS BALANCED CARBS - DIGESTIVE REST
3 whole eggs cooked in 1 tsp 3 whole eggs cooked in 1 tsp 3 whole eggs cooked in 1 tsp 3 whole eggs cooked in 1 tsp 1 whole eggs cooked in 1 tsp 2 whole eggs cooked in 1 tsp
coconut oil+B4:B26 coconut oil coconut oil coconut oil coconut oil coconut oil
3oz beef steak (sirloin) 3oz beef steak (sirloin) 3oz beef steak (sirloin) 3oz beef steak (sirloin) 1 scoop isolated whey proteins 2oz beef steak (sirloin)
BREAKFAST 2 cup baby spinach (raw) 2 cup baby spinach (raw) 2 cup baby spinach (raw) 2 cup baby spinach (raw) ½ cup cream of rice (dry 2 cup baby spinach (raw)
measured)
5oz strawberries (raw) 5oz strawberries (raw) 5oz strawberries (raw) 5oz strawberries (raw) 2 tbsp maple syrup 5oz strawberries (raw)
1 cup oatmeal (dry measured) 1 cup oatmeal (dry measured) 1 cup blueberry
7oz atlantic salmon (cooked) 7oz atlantic salmon (cooked) 7oz atlantic salmon (cooked) 7oz atlantic salmon (cooked) 7oz haddock (cooked) 7oz atlantic salmon (cooked)
1 tbsp extra virgin olive oil 1 tbsp extra virgin olive oil 1 tbsp extra virgin olive oil 1 tbsp extra virgin olive oil 2 cup rice 2 cup broccoli
1/2 cup rice 1/2 cup rice 1 cup brocoli 1/2 cup rice 1 tbsp honey
LUNCH
1 cup brocoli 1 cup brocoli 1 cup brocoli 1 cup pineappel
7oz Chicken breast (cooked) Cheat meal 7oz Chicken breast (cooked) 7oz Chicken breast (cooked) Cheat meal 7oz Chicken breast (cooked)
4oz avocado 4oz avocado 4oz avocado Eat whatever food you're craving 1 cup baby kale
for
1 cup chopped red peppers Eat whatever you crave for 1 cup chopped red peppers 1 cup chopped red peppers 1 cup chopped red peppers
10oz baked sweet potatoes consume the same amount of 5oz sweet potatoes 10oz baked sweet potatoes
DINNER carbs in grams as your weight in
pounds
/ BLITZ DIET 9
MASS GAIN PRESETS

MORE THAN
250 LBS
2 scoops isolated whey proteins 2 scoops isolated whey proteins 2 scoops isolated whey proteins 2 scoops isolated whey proteins 7oz sourdough bread (approx. 2-3 2 scoops isolated whey proteins
large slices)
SNACK
(EAT WHENEVER 2oz cashew, nuts (raw) 2oz cashew, nuts (raw) 2oz cashew, nuts (raw) 2oz cashew, nuts (raw) 2 tbsp jam/preserved of choice
HUNGRY)
1/4 cup dried raisins 1/2 cup oatmeal (dry measured) 1/4 cup dried raisins 2 tbsp all natural peanut butter
2 scoops isolated whey proteins 2 scoops isolated whey proteins No workout 2 scoops isolated whey proteins 1 scoops isolated whey proteins No workout
POST
1 cup white rice + 1 tbsp honey 1 cup white rice + 1 tbsp honey 1 cup white rice + 1 tbsp honey 2 cup orange juice
WORKOUT
1 cup orange juice 1 cup orange juice 1 cup orange juice 3 dates, pitted (medjool)
/ BLITZ DIET 10
FAT LOSS PRESETS
/ BLITZ DIET 11

215-250 LBS MEDIUM CALORIE DEFICIT / LARGE CALORIE DEFICIT / LARGE CALORIE DEFICIT / HYPER DEFICIT / PROTEINS CARBLOAD + CHEAT MEAL MEDIUM CALORIE DEFICIT /
2 whole eggs cooked in 1 tsp 2 whole eggs cooked in 1 tsp 2 whole eggs cooked in 1 tsp 6oz beef steak sirloin (cooked) 1 whole eggs cooked in 1 tsp 2 whole eggs cooked in 1 tsp
3oz beef steak (sirloin) 3oz beef steak (sirloin) 3oz beef steak (sirloin) 2 cup baby spinach 1 scoop isolated whey proteins 3oz beef steak (sirloin)
BREAKFAST 2 cup baby spinach (raw) 2 cup baby spinach (raw) 2 cup baby spinach (raw) ½ cup cream of rice (dry 2 cup baby spinach (raw)
measured)
5oz strawberries (raw) 2 tbsp maple syrup 5oz strawberries (raw)
1 cup blueberry
1 tbsp extra virgin olive oil 2 cup broccoli 2 cup broccoli 2 cup broccoli 1,25 cup rice 1 tbsp extra virgin olive oil
2 cup broccoli 1 tbsp honey 2 cup broccoli

LUNCH
3/4 cup pineappel
5oz Chicken breast (cooked) 5oz Chicken breast (cooked) This meal must be really high in 5oz Chicken breast (cooked) Cheat meal 5oz Chicken breast (cooked)
possible
2oz avocado 2oz avocado Exemple: Sushi, pasta, rice, honey, 2 cups green beans Eat whatever food you're craving 2oz avocado
DINNER maple syrups, dates for
1 cup chopped red peppers 1 cup chopped red peppers consume the same amount of 1 cup chopped red peppers
pounds
/ BLITZ DIET 12

2 scoops isolated whey proteins 2 scoops isolated whey proteins 2 scoops isolated whey proteins 2 scoops isolated whey proteins 6oz sourdough bread (approx. 2 scoops isolated whey proteins
2-3 large slice)
SNACK
(EAT WHENEVER 1,5oz cashew, nuts (raw) 0,5oz walnuts (raw) 0,5oz walnuts (raw) (can ben taken twice for this day) 1,5 tbsp jam/preserved of choice 1,5oz cashew, nuts (raw)
HUNGRY)
1,5 tbsp all natural peanut butter
POST
WORKOUT 1 cup white rice + 1 tbsp honey 2 tsp honey 2 tsp honey 1,5 cup orange juice
/ BLITZ DIET 13
MASS GAIN PRESETS
/ BLITZ DIET 14
MASS GAIN PRESETS

215-250 LBS
coconut oil coconut oil coconut oil coconut oil coconut oil coconut oil
measured)
1 cup oatmeal (dry measured) 1 cup oatmeal (dry measured) 1 cup blueberry
1 tbsp extra virgin olive oil 1 tbsp extra virgin olive oil 1 tbsp extra virgin olive oil 1 tbsp extra virgin olive oil 1,5 cup rice 2 cup broccoli
LUNCH
1 cup brocoli 1 cup brocoli 1 cup brocoli 1 cup pineappel
for
pounds
/ BLITZ DIET 15
MASS GAIN PRESETS

215-250 LBS
2 scoops isolated whey proteins 2 scoops isolated whey proteins 2 scoops isolated whey proteins 2 scoops isolated whey proteins 5oz sourdough bread (approx. 2 2 scoops isolated whey proteins
large slices)
SNACK
(EAT WHENEVER 1,5oz cashew, nuts (raw) 1,5oz cashew, nuts (raw) 1,5oz cashew, nuts (raw) 1,5oz cashew, nuts (raw) 2 tbsp jam/preserved of choice
HUNGRY)
1/4 cup dried raisins 1/4 cup dried raisins 2 tbsp all natural peanut butter
POST
1 cup white rice + 1 tbsp honey 1 cup white rice + 1 tbsp honey 1 cup white rice + 1 tbsp honey 1,5 cup orange juice
WORKOUT
1 cup orange juice 1 cup orange juice 1 cup orange juice 3 dates, pitted (medjool)
/ BLITZ DIET 16
FAT LOSS PRESETS
/ BLITZ DIET 17

2 whole eggs cooked in 1 tsp 2 whole eggs cooked in 1 tsp 2 whole eggs cooked in 1 tsp 5oz beef steak sirloin (cooked) 1 scoop isolated whey proteins 2 whole eggs cooked in 1 tsp
coconut oil coconut oil coconut oil coconut oil
2oz beef steak (sirloin) 2oz beef steak (sirloin) 2oz beef steak (sirloin) 2 cup baby spinach 1/4 cup cream of rice (dry 2oz beef steak (sirloin)
measured)
BREAKFAST
2 cup baby spinach (raw) 2 cup baby spinach (raw) 2 cup baby spinach (raw) 1 tbsp maple syrup 2 cup baby spinach (raw)
3oz strawberries (raw) 1 cup blueberry 3oz strawberries (raw)
2 tsp extra virgin olive oil 2 cup broccoli 2 cup broccoli 2 cup broccoli 1 cup rice 2 tsp extra virgin olive oil
1,5 cup broccoli 1 tbsp honey 1,5 cup broccoli

LUNCH
1/2 cup pineappel
possible
2oz avocado 2oz avocado Exemple: 2 cups green beans Eat whatever food you're 2oz avocado
DINNER craving for
syrups, dates

pounds
/ BLITZ DIET 18

1,5 scoops isolated whey proteins 1,5 scoops isolated whey proteins 1,5 scoops isolated whey proteins 1,5 scoops isolated whey proteins 5oz sourdough bread (approx. 1,5 scoops isolated whey proteins
2-3 large slice)
SNACK
(EAT WHENEVER 1oz cashew, nuts (raw) 0,5oz walnuts (raw) 0,5oz walnuts (raw) (can ben taken twice for this day) 1 tbsp jam/preserved of choice 1oz cashew, nuts (raw)
HUNGRY)
POST
WORKOUT 3/4 cup white rice + 1 tbsp honey 1 tsp honey 1 tsp honey 1,5 cup orange juice
/ BLITZ DIET 19
MASS GAIN PRESETS
/ BLITZ DIET 20
MASS GAIN PRESETS

185-215 LBS
measured)
3/4 cup oatmeal (dry measured) 3/4 cup oatmeal (dry measured) 1 cup blueberry
2 tsp extra virgin olive oil 2 tsp extra virgin olive oil 2 tsp extra virgin olive oil 2 tsp extra virgin olive oil 1,25 cup rice 2 cup broccoli
LUNCH
1 cup brocoli 1 cup brocoli 1 cup brocoli 3/4 cup pineappel
for
pounds
/ BLITZ DIET 21
MASS GAIN PRESETS

185-215 LBS
1,5 scoops isolated whey proteins 1,5 scoops isolated whey proteins 1 scoops isolated whey proteins 1,5 scoops isolated whey proteins 5oz sourdough bread (approx. 2 1,5 scoops isolated whey proteins
large slices)
SNACK
HUNGRY)
1/4 cup dried raisins 1/4 cup dried raisins 1 tbsp all natural peanut butter
POST
3/4 cup white rice + 1 tbsp honey 3/4 cup white rice + 1 tbsp honey 3/4 cup white rice + 1 tbsp honey 1,25 cup orange juice
WORKOUT
3/4 cup orange juice 3/4 cup orange juice 3/4 cup orange juice 3 dates, pitted (medjool)
/ BLITZ DIET 22
FAT LOSS PRESETS
/ BLITZ DIET 23

measured)
BREAKFAST
1 tsp extra virgin olive oil 2 cup broccoli 2 cup broccoli 2 cup broccoli 1 cup rice 1 tsp extra virgin olive oil

LUNCH
1/2 cup pineappel
possible
1oz avocado 1oz avocado Exemple: 2 cups green beans Eat whatever food you're craving 1oz avocado
DINNER for
syrups, dates

pounds
/ BLITZ DIET 24

2-3 large slice)
SNACK
(EAT WHENEVER 1oz cashew, nuts (raw) 0,5oz walnuts (raw) 0,5oz walnuts (raw) (can ben taken twice for this day) 1 tbsp jam/preserved of choice 1oz cashew, nuts (raw)
HUNGRY)
POST
WORKOUT 3/4 cup white rice + 1 tbsp honey 1 tsp honey 1 tsp honey 1 cup orange juice
/ BLITZ DIET 25
MASS GAIN PRESETS
/ BLITZ DIET 26
MASS GAIN PRESETS

160-185 LBS
measured)
1 tsp extra virgin olive oil 1 tsp extra virgin olive oil 1 tsp extra virgin olive oil 1 tsp extra virgin olive oil 1,25 cup rice 2 cups broccoli
LUNCH
for
DINNER
pounds
/ BLITZ DIET 27
MASS GAIN PRESETS

160-185 LBS
1 scoops isolated whey proteins 1 scoops isolated whey proteins 1 scoops isolated whey proteins 1 scoops isolated whey proteins 5oz sourdough bread (approx. 2 1 scoop isolated whey proteins
large slices)
SNACK
HUNGRY)
1/2 cup oatmeal 1/2 cup oatmeal 1 tbsp all natural peanut butter
POST
WORKOUT
/ BLITZ DIET 28
FAT LOSS PRESETS
/ BLITZ DIET 29

measured)
BREAKFAST
1 tsp extra virgin olive oil 2 cup broccoli 2 cup broccoli 2 cup broccoli 3/4 cup rice 1 tsp extra virgin olive oil

LUNCH
1/2 cup pineappel
possible
1 cup chopped red peppers 1 cup chopped red peppers Exemple: 2 cups green beans Eat whatever food you're craving 1 cup chopped red peppers
DINNER for
1 cup baby kale 1 cup baby kale Sushi, pasta, rice, honey, maple 1 cup baby kale
syrups, dates

pounds
/ BLITZ DIET 30

2-3 large slice)
SNACK
(EAT WHENEVER (can ben taken twice for this day) 1 tbsp jam/preserved of choice
HUNGRY)
POST
WORKOUT 1/2 cup white rice + 1 tbsp honey 1 tsp honey 1 tsp honey 3/4 cup orange juice
/ BLITZ DIET 31
MASS GAIN PRESETS
/ BLITZ DIET 32
MASS GAIN PRESETS

125-160 LBS
2oz beef steak (sirloin) 2oz beef steak (sirloin) 2oz beef steak (sirloin) 2oz beef steak (sirloin) 1/2 scoop isolated whey proteins 2oz beef steak (sirloin)
BREAKFAST 2 cup baby spinach (raw) 2 cup baby spinach (raw) 2 cup baby spinach (raw) 2 cup baby spinach (raw) 1/4 cup cream of rice (dry 2 cup baby spinach (raw)
measured)
1 tsp extra virgin olive oil 1 tsp extra virgin olive oil 1 tsp extra virgin olive oil 1 tsp extra virgin olive oil 1 cup rice 2 cups broccoli
LUNCH
for
DINNER
5oz baked sweet potatoes consume the same amount of 5oz baked sweet potatoes
pounds
/ BLITZ DIET 33
MASS GAIN PRESETS

125-160 LBS
large slices)
SNACK
HUNGRY)
POST
WORKOUT
/ BLITZ DIET 34
FAT LOSS PRESETS
/ BLITZ DIET 35

LESS THAN MEDIUM CALORIE DEFICIT / LARGE CALORIE DEFICIT / LARGE CALORIE DEFICIT / HYPER DEFICIT / PROTEINS CARBLOAD + CHEAT MEAL MEDIUM CALORIE DEFICIT /
125 LBS MID-CARBS LOW-CARBS REFEED AT NIGHT ONLY MID-CARBS
measured)
BREAKFAST
1,5 cup broccoli 2 cup broccoli 2 cup broccoli 2 cup broccoli 1/2 cup rice 1,5 cup broccoli
1 tbsp honey
LUNCH
1/2 cup pineappel
possible
1 cup chopped red peppers 1 cup chopped red peppers Exemple: 2 cups green beans Eat whatever food you're craving 1 cup chopped red peppers
DINNER for
1 cup baby kale 1 cup baby kale Sushi, pasta, rice, honey, maple 1 cup baby kale
syrups, dates

pounds
/ BLITZ DIET 36

LESS THAN MEDIUM CALORIE DEFICIT / LARGE CALORIE DEFICIT / LARGE CALORIE DEFICIT / HYPER DEFICIT / PROTEINS CARBLOAD + CHEAT MEAL MEDIUM CALORIE DEFICIT /
125 LBS MID-CARBS LOW-CARBS REFEED AT NIGHT ONLY MID-CARBS
2-3 large slice)
SNACK
(EAT WHENEVER (can ben taken twice for this day) 1 tbsp jam/preserved of choice
HUNGRY)
POST
WORKOUT 1/2 cup white rice + 1 tbsp honey 1 tsp honey 1 tsp honey 1/2 cup orange juice
/ BLITZ DIET 37
MASS GAIN PRESETS
/ BLITZ DIET 38
MASS GAIN PRESETS

LESS THAN
125 LBS
1 whole eggs cooked in 1 tsp 1 whole eggs cooked in 1 tsp 1 whole eggs cooked in 1 tsp 1 whole eggs cooked in 1 tsp 1/2 scoop isolated whey proteins 1 whole eggs cooked in 1 tsp
2oz beef steak (sirloin) 2oz beef steak (sirloin) 2oz beef steak (sirloin) 2oz beef steak (sirloin) 1/4 cup cream of rice (dry 2oz beef steak (sirloin)
measured)
BREAKFAST
2 cup baby spinach (raw) 2 cup baby spinach (raw) 2 cup baby spinach (raw) 2 cup baby spinach (raw) 1 tbsp maple syrup 2 cup baby spinach (raw)
3oz strawberries (raw) 3oz strawberries (raw) 3oz strawberries (raw) 1 cup blueberry 3oz strawberries (raw)
1/4 cup oatmeal (dry measured) 1/4 cup oatmeal (dry measured)
1 tsp extra virgin olive oil 1 tsp extra virgin olive oil 1 tsp extra virgin olive oil 1 tsp extra virgin olive oil 1 cup rice 2 cups broccoli
1/2 cup rice 1-2 cups brocoli 1 cup brocoli 1/2 cup rice 1 tbsp honey
LUNCH
1 cup brocoli 1 cup brocoli 1/2 cup pineappel
for
DINNER
5oz baked sweet potatoes consume the same amount of 5oz baked sweet potatoes
pounds
/ BLITZ DIET 39
MASS GAIN PRESETS

LESS THAN
125 LBS
large slices)
SNACK
HUNGRY)
POST
1/2 cup white rice + 1 tbsp honey 1/2 cup white rice + 1 tbsp honey 3/4 cup white rice + 1 tbsp honey 1 cup orange juice
WORKOUT
/ BLITZ DIET 40

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“6 WEEKS BLITZ DIET”

© 2020 Ballistic Management Inc. All Rights Reserved

SUNDAY & MONDAY : MEDIUM CALORIE DEFICIT / MID-CARBS

MONDAY & TUESDAY & FRIDAY : CALORIE SURPLUS / BALANCED

14GR OF FATS QTY 22GR OF CARBS QTY 25GR OF PROTEINS QTY

Avocado 3oz Potatos 6oz Lean turkey breast 3oz

Almonds 1oz Carrots 2 cups Salmon (count fat) 4oz

Butter 1.25 tbsp Oats (dry) 1/2 cup Haddock 4,5oz

Egg yolk 3 egg yolks Banana 4oz Tuna 3,5oz

Pistachio 1oz Pasta 1/2 cup Egg white 1 cup

Dates 1,5 piece Whey approx 30gr

MONDAY : TUESDAY & WEDNESDAY : THURSDAY : FRIDAY : SATURDAY : SUNDAY:

5oz strawberries (raw) 2 tbsp maple syrup 5oz strawberries (raw)

2 cup broccoli 1 tbsp honey 2 cup broccoli

consume the same amount of

MONDAY : TUESDAY & WEDNESDAY : THURSDAY : FRIDAY : SATURDAY : SUNDAY:

MONDAY & TUESDAY: WEDNESDAY: THURSDAY : FRIDAY : SATURDAY : SUNDAY:

MONDAY & TUESDAY: WEDNESDAY: THURSDAY : FRIDAY : SATURDAY : SUNDAY:

MONDAY : TUESDAY & WEDNESDAY : THURSDAY : FRIDAY : SATURDAY : SUNDAY:

5oz strawberries (raw) 2 tbsp maple syrup 5oz strawberries (raw)

2 cup broccoli 1 tbsp honey 2 cup broccoli

MONDAY : TUESDAY & WEDNESDAY : THURSDAY : FRIDAY : SATURDAY : SUNDAY:

2 dates, pitted (medjool)

MONDAY & TUESDAY: WEDNESDAY: THURSDAY : FRIDAY : SATURDAY : SUNDAY:

MONDAY & TUESDAY: WEDNESDAY: THURSDAY : FRIDAY : SATURDAY : SUNDAY:

MONDAY : TUESDAY & WEDNESDAY : THURSDAY : FRIDAY : SATURDAY : SUNDAY:

3oz strawberries (raw) 1 cup blueberry 3oz strawberries (raw)

1,5 cup broccoli 1 tbsp honey 1,5 cup broccoli

consume the same amount of

MONDAY : TUESDAY & WEDNESDAY : THURSDAY : FRIDAY : SATURDAY : SUNDAY:

1 dates, pitted (medjool)

MONDAY & TUESDAY: WEDNESDAY: THURSDAY : FRIDAY : SATURDAY : SUNDAY:

MONDAY & TUESDAY: WEDNESDAY: THURSDAY : FRIDAY : SATURDAY : SUNDAY:

MONDAY : TUESDAY & WEDNESDAY : THURSDAY : FRIDAY : SATURDAY : SUNDAY:

3oz strawberries (raw) 1 cup blueberry 3oz strawberries (raw)

1,5 cup broccoli 1 tbsp honey 1,5 cup broccoli

consume the same amount of

MONDAY : TUESDAY & WEDNESDAY : THURSDAY : FRIDAY : SATURDAY : SUNDAY:

1 dates, pitted (medjool)

MONDAY & TUESDAY: WEDNESDAY: THURSDAY : FRIDAY : SATURDAY : SUNDAY:

MONDAY & TUESDAY: WEDNESDAY: THURSDAY : FRIDAY : SATURDAY : SUNDAY:

MONDAY : TUESDAY & WEDNESDAY : THURSDAY : FRIDAY : SATURDAY : SUNDAY:

3oz strawberries (raw) 1 cup blueberry 3oz strawberries (raw)

1,5 cup broccoli 1 tbsp honey 1,5 cup broccoli

consume the same amount of

MONDAY : TUESDAY & WEDNESDAY : THURSDAY : FRIDAY : SATURDAY : SUNDAY:

1 dates, pitted (medjool)

MONDAY & TUESDAY: WEDNESDAY: THURSDAY : FRIDAY : SATURDAY : SUNDAY:

MONDAY & TUESDAY: WEDNESDAY: THURSDAY : FRIDAY : SATURDAY : SUNDAY:

MONDAY : TUESDAY & WEDNESDAY : THURSDAY : FRIDAY : SATURDAY : SUNDAY:

3oz strawberries (raw) 1 cup blueberry 3oz strawberries (raw)

consume the same amount of

MONDAY : TUESDAY & WEDNESDAY : THURSDAY : FRIDAY : SATURDAY : SUNDAY:

1 dates, pitted (medjool)

MONDAY & TUESDAY: WEDNESDAY: THURSDAY : FRIDAY : SATURDAY : SUNDAY:

MONDAY & TUESDAY: WEDNESDAY: THURSDAY : FRIDAY : SATURDAY : SUNDAY:

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