General Disclaimer

All information, programs and and tools presented within the site, ebooks and The
Metabolic Advantage Diet (or other) programs are intended for educational purposes
only.

Any health, diet or exercise advice is not intended as personal advice you should
follow without prior approval from your medical professional or dietician. No
information or recommendations are meant as a medical diagnosis or treatment for
illness or disease.

All nutritional and supplement plans are EXAMPLES ONLY and should not be followed
without approval from a certified dietician. If you think you have any type of medical
condition or other illness you must seek professional advice, even if you believe it
may be due to diet, food or exercise.

Rudy Mawer Consulting LLC and Mawer Consulting is not a medical institute and
therefore will not give any diagnosis or medical advice. By using our site, products or
downloading the program you agree to our terms and conditions.

Supplement Disclaimer

All supplements listed are for example and educational purposes. As with any dietary
or exercise alteration you should consult with a dietician and your medical advisor
before continuing.

Several supplements may have negative and serious side effects if dosed incorrectly
or taken when you have a medical contraindication.

Avoid supplements and consult with a doctor if you have any chronic health issue
such as diabetes, high blood pressure, cholesterol, heart condition etc
Copyright

Copyright © 2016 by Rudy Mawer Consulting LLC and Mawer Consulting

All rights reserved. No part of this publication or other related products purchased
may be reproduced, distributed, or transmitted in any form or by any means,
including photocopying, recording, or other electronic or mechanical methods,
without the prior written permission of the owner.
 Table of Contents

Part 1: Benefits & Background of a Ketogenic Diet

A. Ketogenic Diet 101

1. Defining a Ketogenic Diet
2. Paleo, Atkins, or Keto: What’s The Difference
3. How Does the Ketogenic Diet Work?

B. Health Benefits of the Ketogenic Diet

1. Treatment of Neurological Conditions
2. Obesity and Weight Management
3. Diabetes Treatment and Prevention
4. Cardiovascular Health
5. Cancer Treatment and Prevention
6. Possible Side Effects of the Ketogenic Dieting
7. Safety Concerns and the Keto Diet

C. Performance Effects of the Keto Diet

1. Keto Diets and Endurance Performance
2. Keto Diets, Resistance Training, and Muscle Building
Preface

As you may know, i’ve worked as a physique coach, nutritionist and personal trainer
for close to a decade. During this time, i’ve worked with over 500 clients and have a
further 5000 people on my online programs.

I’ve tried every single diet possible, both personally and with dozens of clients. If
you’ve read any of my work, you will quickly realize I don’t (and hate when people do)
preach one “best” diet that everyone should be on. I constant tell people it depends
and my famous line is:

“What works well for one person can be terrible for another”.

During this book, I will continually highlight the benefits of this diet, while also
highlighting where it won’t work so well, any side effects and who it may not be
suited for. If you’ve got this far, your either a coach or someone that wants to give it
a try and, unless you fall into 3 categories then this may just be an amazing diet and
experience for you! The 3 categories I do not recommend this diet for include:

• Elite Athletes that compete it high intensity sports and are mid-season or
close to competitions / important training events.

• “Hard Gainers” or top less bodybuilders who’s only priorities are gaining
maximal amounts of muscle with no aim to drop bodyfat.

• Those with a specific medical condition, who should seek further advice from a
doctor or medical professional before switching to ANY diet.

Now i’ve made that clear, lets continue. In this book, you will find a combination of
my 7 years coaching experience, my experience as a human performance researcher
testing the ketogenic diet and evidence from over 100 medical journals. This book will
provide you everything you ever wanted to know about the low-carb, ketogenic diet
along with my spin of the ketogenic diet, called “The Metabolic Advantage Diet”.
Defining a Ketogenic Diet

Low-carb diets have been around for a long time, perhaps even dating back to
paleolithic times (Ströhle & Hahn, 2011). However, while they share similarities, the
majority of time, ketogenic diets are DIFFERENT than the paleo and Atkins’ diets.

Paleo and Atkins are two forms of low-carb diets that sometimes classify as
ketogenic. But, more often than not, they aren’t a true keto diet, e.g. blood ketone
levels are not within nutritional ketosis range. To recognize the difference, you have
to first understand what a ketogenic diet is.

The definition of low-carb diets varies across the literature, but tends to be classified
as diets containing less than 30% of calories from carbs (Bueno et al., 2013;
Nordmann et al, 2006).

Whereas most low-carb diets contain 50-150 grams of carbs per day, athletes
sometimes have low carb diets that have over 200 grams of carbs, depending on their
calorie intake. For bodybuilders, low-carb could actually be 250 grams per day, which
for someone would be very high carb. As you can see, the term “low-carb” is quite
loose and varies depending on who you ask.

Although it depends on the plan, most low-carb set diets have the rest of the calories
in the diet coming from a higher protein intake and moderate-to-high fat intakes.

An example low carb diet may be: 30% carbs, 40% protein and 30% fat. While this sort
of carb in take may seem proportionally low compared to the western diet, where
many people eat over 400g per day, it’s certainly not ketogenic.

A well-formulated ketogenic diet is more constrained and VERY low-carb, usually

containing of a maximum of 30–50 grams of carbs per day, low to moderate protein
intake and a very, very high fat intake (Freeman et al., 2007).

Although we will break down the biology and metabolism in full later, this
macronutrient intake allows the body to start producing and utilizing fat as an
alternative fuel source, much like putting a different form of gasoline into your car.
Understanding this is vital, as most people who try ketogenic diets do it incorrectly,
normally getting the macros or food intake set up wrong. This means they never
make that “switch” and get into true ketosis and never truly appreciate the benefits
and power of a ketogenic diet (Westman et al., 2003).

This can be an extremely simple mistake, that makes the diet crumble from the
inside out. Unlike most diets where the odd mistake isn't an issue, its not the case
on a ketogenic diet. After all, your trying to change a fundamental process within the
body, forcing it to switch to using a new fuel source after maybe 30, 40 or even 50
years.

These common mistakes will be listed later, however, to give you an eye it could be
because you are consuming to many vegetables (which is only ever an issue in the
keto diet), not eating enough fat, eating to much protein, eating fruit etc.

As you can see, these common mistakes are all aspects that would be promoted in
any other diet. This makes it very hard for someone switching over from other diets,
as they have these healthy habits ingrained in their brain. While they are great for
any other diet, they can throw you off when on a ketogenic diet and must be
programmed appropriately.

As you can see, many people (including yourself perhaps) attempt a ketogenic diet
and make a few minor and innocent errors that can totally change the biological
process and completely alters the outcome of the diet. This often leaves people with
brain fog, weakness, head aches and causes bad or no results, along with all other
types of side effects.

When discussing the diet it is important to be aware of a few different types of

ketogenic diets. The specific macros and set up will be broken down into details later,
however, here is an overview.

For most, the standard ketogenic diet contains is a high fat, moderate protein, low
carb set up, which is usually (Freeman et al., 2007) :

• 75% fat,
• 20% protein,
• 5% carbohydrates.

The following pie charts show the difference in nutrient breakdown between fairly
common diets in today’s society.

While not scientifically classed as “true” ketogenic diets, new adaptions have been
created. The validity of these methods are still being debated, however, 2 other
approaches include:

• Cyclical Ketogenic Diet: Involving periods of higher-carb refeeds, such as 5

ketogenic days followed by 2 high-carb days

• Targeted Ketogenic Diet: Allows the addition add carbs, usually around
periods of intense exercise or workouts.

Now you have a basic understanding of what a ketogenic diet is and why the specific
set up is so important, lets breakdown the difference between a true ketogenic diet
and other similar diets.
Paleo, Atkins, or Keto: What’s the Difference?

It’s important to understand the paleo and Atkins diets, as mentioned they share
many similarities but also, some important differences.

Short for “paleolithic,” the paleo diet refers back to the diets of our ancestors
thousands and millions of years ago, when early humans stuck to foods they could
easily find in nature, such as meat, fruit and nuts.

Our ancestors could not walk out of their cave and hit a local supermarket for their
favorite ice cream cone, since dairy and processed foods were almost non-existent in
the past.

While paleo is often low carb, because all sugar except fruit is off limits, it’s still
unlikely to be a true ketogenic diet. This isn’t to say it won’t work, in fact, for some
people it can be a great diet for fat loss and health, however, if you are aiming for
ketosis, you must follow the guidelines in this book.

Similar to a paleo diet, the Atkins includes several phases of reduced carb intake. For
the bulk of the diet, you are told that you can eat whatever you want, with one
except, it must be low in carbohydrates.

When it comes to ketosis, only the crash course of the induction phase of Atkins is
typically keto.

1. Phase 1 (Induction): Under 20 grams of carbs per day for 2 weeks. Eat high-fat,
high-protein, with low-carb vegetables like leafy greens. This kick-starts the
weight loss.

2. Phase 2 (Balancing): Slowly add more nuts, low-carb vegetables and small
amounts of fruit back to your diet (the fruit will likely take you out of ketosis
now).

3. Phase 3 (Fine-Tuning): When you are very close to your goal weight, add more
carbs to your diet until weight loss slows down.
 4. Phase 4 (Maintenance): Here you can eat as many healthy carbs as your body
can tolerate without regaining weight. (Gunnars,2015)

After the rules of the induction phase are relaxed, there’s a very good chance that
Atkins dieters will leave the keto state as carbohydrates are added back into the diet.
As you can see, it you followed this diets you may get into the low carb zone, but you
will not reach or maintain true ketosis, which is a completely separate condition.1

This ketogenic state is so important, after all, if differentiates this diet to every other
diet and possibly provides a metabolic advantage over any other diet on the planet.
This next section breaks down the scientific details and gives you a very brief
overview of how it works.

How our Body Normally Uses Energy

All cells in your body need energy, just like a car, if we run out of energy for long
enough we stop working, or die.

A basic process of energy creation is via the break down of digested carbohydrates
which end up in our bodies most readily available and fundamental source of energy
- glucose. Following the creation of glucose, it will enter the blood stream and be
transported around the body, providing fuel and energy for all our cells and muscles.

Ultimately, the glucose is converted into the energy currency of adenosine

triphosphate (ATP). When we have an excess amount (e.g. from a large meal), the
other fates of excess glucose can be:

▪ Glycogenesis. Excess glucose will be converted to glycogen, and stored in your

liver and muscles.

▪ Lipogenesis. If there’s already enough glycogen in your muscles and liver, any
extra glucose will be converted into fats and stored.

This transportation and process is managed by a key hormone known as inuslin.

When working as designed, our body follows this basic step by step process:
1. Eat food,
2. Break food down,
3. Create glucose from this food,
4. Glucose enters blood stream,
5. Insulin is released inline with the increase of blood glucose,
6. Blood glucose moves around the body in the blood and the insulin drives it into the
cells,
7. When the excess blood glucose is moved into the cell and blood glucose levels
return to it’s resting / fasting levels insulin will go down,
8. Blood glucose remains stable and insulin is back to baseline until we eat a meal
again,

As you can see, its a fairly simple process, when working correctly. However, the
major issue for a lot of people (especially those who are overview or do not exercise)
is that this system is broken or dysfunctional.

Our body becomes resistant the to insulin, known as a serious condition called
Insulin Resistance, linked to fat gain and nearly every serious disease out there.
When this occurs, our body tends to store more blood glucose in the fat cells as
insulin can’t do its normal job of transporting it into the cells for energy.

When this occurs, a reduction in carbs and switch to a lower carb or ketogenic diet
can drastically improve health, help you lose fat and improve daily quality of life,
energy and brain function.

This not only provides certain metabolic advantages, over the long-term, it may also
improve insulin sensitivity and carbohydrate tolerance in the long-run. Not only is
this key for health and fat loss, it will likely reduce disease risk later in life.
How Does the Ketogenic Diet Work?

Uniquely, when carbohydrate or food intake is low, the body starts to shift fuel
sources. In a normal and safe reaction, the body starts to make unique molecules
called ketone bodies through the process called ketogenesis.

The first step of this involves a process called beta-oxidation, where the body breaks
down glycerol and fatty acids into acetyl-CoA. Under normal conditions, acetyl-CoA
would usually be further broken down into ATP through the Krebs Cycle and the
electron transport chain for fuel. However, due to an altered metabolic state, other
substances build up and shift the body to products a substance called acetoacetate.

From here, Acetoacetate is then converted into 2 other types of ketone bodies, our
new fuel source:

• Beta-hydroxybutyrate (BHB) – The ketogenic diets preferred fuel source by the

brain.
• Acetone – Can sometimes be metabolized into glucose, but is mostly excreted
as a waste product.
These ketone bodies can then be utilized to create ATP (our most basic form of
energy) by being reconverted into acetyl-COA and entering into the Krebs Cycle. So
although people believe we can’t get sufficient energy from a ketogenic diet we can.


As you can now see, we just reach the end result (ATP) via a different route. It’s just
like driving to a destination, even if you don’t take the main highway, you can still
reach that location via another route. This applies here, ultimately, if we couldn’t
produce enough ATP we would die.

For those who love the science, here is a breakdown of the process.

You can now see why we need to optimize the diet to make the body shift into this
new and altered metabolic process. If you don’t achieve this, or only achieve it some
of the time then you will never adapt. Just imagine trying to work on 2 completely
opposite projects at the same time, the constant shift means performance decreases
and the overall process is ineffective.

While it’s absolutely key that carbs are kept very low, a common mistake is eating to
much protein (after all, protein is an amazing nutrient). Away from all other diets
where I constantly recommend more protein, it does need to be controlled in the
ketogenic diet or it will prevent true ketosis.
This occurs for several reasons, firstly, protein can spike insulin, which drastically
reduces ketone levels. In addition, through the process of gluconeogenesis, amino
acids can be converted into glucose, signaling the body to not use ketone bodies for
fuel (Veldhorst et al., 2009).

Now you briefly understand how a ketogenic diet alters our bodies fuel utilization we
will break down the numerous benefits this creates. As you will see in the following
chapters, the change in fuel utilization is only ONE of many benefits and processes
that can improve health, help you lose fat and decrease disease risk.

As you can see, the Ketogenic diet is unlike many other diet approaches. It
essentially changes the way your body operates. However, as you will see in the next
chapters… that is not a bad thing and actually provides certain unique metabolic
benefits.



Health Benefits of the

Ketogenic Diet
The mainstream approach to diet and nutrition includes keeping fat to under 30% of
total calorie intake per day. However, evidence is building in favor of utilizing the
ketogenic approach to support optimal health, fight disease, and promote longevity.

Ketogenic Diets for the Treatment of

Neurological (Brain) Conditions

The original therapeutic use of the ketogenic diet was to treat epilepsy, with initial
research dating back several decades (Paoli et al., 2013).

Initial research investigating the effect of the ketogenic diet on the treatment of
epileptic related seizures observed reductions in the number of seizures in 75.8% of
patients after only one month of treatment.

The results from this study are truly astounding.

After 6 months, 25% of subjects reported total emission of seizures, while 50% of
the patients had at least a 90.0% decrease in seizure frequency.

One year after completing the diet, 5 of the 29 participants remained totally seizure
free and several of the participants reduced or completely stopped their anti-seizure
medication (Martins et al., 2012).
In addition to treatment of epilepsy, the ketogenic diet has been used to treat and/or
reduce symptoms of many other brain diseases, these include:

• Alzheimer’s Disease: A ketogenic diet may help reduce neuronal

degeneration and the accumulation of abnormal or unwanted cellular
products such as fibrillary plaques and tangles (Kapogiannis and Mattson,
2011), as well as decreases in neuronal excitability (Roberson et al., 2011).

• Parkinson’s Disease: A ketogenic diet may help with the restoration of

dopaminergic neurons in the substantia nigra, leading to improved
functioning in movement, cognition and other cortical functions (Vanitallie
et al., 2005).

• ALS: A ketogenic diet can provide protection of the neurons in the spinal cord
and maintenance of strength and physical function (Siva, 2006), depression
(Murphy et al., 2004), and autism (Evangeliou et al., 2003).

• Aging: Studies on the ketogenic diet even suggest that rates of degeneration
of certain neural structures and functions might be slowed, reducing cellular
aging (Balietti et al., 2010)
In addition to these diseases, extensive clinical evidence is still needed but initial
research has proposed that the ketogenic diet may be used in treatment of strokes
and brain trauma (Tai et al., 2009; Appelberg et al., 2009).

The mechanisms by which ketone bodies may positively affect neuronal functioning
and maintenance are multifaceted and still not clearly understood, but may be
related to:

• Alternative fuel source for brain metabolism (Key in Parkinson’s and

Alzheimer disease).
• Decrease in oxidative stress and action as an antioxidant.
• Improvements and increases in mitochondrial efficiency.
• Neurotransmitter and Ion channel regulation.
(Paoli et al., 2014; Yudkoff et al., 2005)

As you can see, the health benefits of a ketogenic diet are extremely impressive and
rival pretty much any other diet for the brain related improvements in disease.

More recently, the ketogenic diet has also become a popular tool to treat and
prevention of metabolic disease and the associated detrimental health conditions. In
this next section you will see the potential benefits of a ketogenic diet for fat loss,
which will will develop on throughout the book.
Ketogenic Diets Fight Obesity and Weight
Management

It’s finally becoming mainstream news that fat is not the devil or the sole cause for
our current obesity epidemic. Several research articles have highlighted the flaws in
these old school recommendations.

While processed and unnatural fat is obviously bad, natural fats that we focus on in
this diet and book provide numerous health benefits. The real cause for a rise in
obesity is a multitude of poor lifestyle choices, such as decreased daily movement,
exercise, increased calorie intake, sugar and processed food.

Combined, it is ultimate a decrease in calories / energy out combined with an

increase in calories / energy in from food.

Since the low fat recommendations came in obesity has actually got worse. Back in
1970, Americans were recommended to adhere to a low-fat diet to apparently improve
health and longevity. As shown below, at the same time as this recommendation
came in, the numbers of overweight and obese people started to rise to a greater
proportion of the population

National Center for Health Statistics (US). Health, United States, 2008: With Special Feature on the
Health of Young Adults.
But it’s not just the sugar / carbs fault, ultimately total daily calorie intake has rose
during the same time period, as shown in the graph below. Ultimately, its the
excessive calories that caused the weight gain, however, it is likely that the higher
sugar and carb intake plays a key role in this over consumption.

Dr. Stephan Guyenet. The American Diet. 2012.

But fear not, a ketogenic diet has been repeatedly proven to combat obesity, with
several research studies finding it to be a superior method when compared to the
current dietary guidelines (Paoli, 2014, Brehm et al., 2003; Yancy et al., 2004; Bazzano
et al., 2014).

In the graph below, you will see that ketogenic diet led to greater weight loss than
the recommended low-fat diet.
Some are numerous mechanisms or reason as to why a ketogenic diet may be
advantageous. They include:

• Increase in fat burning and less fat storage (Veldhorst et al., 2009; Cahill Jr., 2006).

• Drop in appetite due to the effect on appetite controlling hormones (Sumitrahn et

al., 2013).

• Possible direct appetite suppressant action of the ketone bodies (Johnstone et al.,
2008).

• Greater metabolic efficiency as evidenced by decrease in the resting respiratory

quotient (Paoli et al, 2012; Tagliabue et al., 2012).

• Increased energy expenditure due to thermic effect of protein and increased fat
burning (Feinman & Fine, 2007; Fine, 2006).

• Sparing of muscle or lean mass, which allows for pure fat loss (Manninen, 2006;
Cahill Jr., 2006).

• Limiting the amount of carbohydrates (i.e. cutting out a whole food group and many
sweets / energy dense foods) in the diet can drastically reduce calorie intake, which
is key for fat loss (Feinman & Fine, 2007)
Additionally, it’s worth noting that while low carbohydrate or ketogenic diets
promote weight loss in overweight individuals, they are also known to spare muscle
wasting during conditions of energy restriction and starvation.

This can be of particular important for an athlete or those with physique based goals.
While i’ll be the first to say a ketogenic diet is probably not “optimiaL” for muscle
mass, it can certainly help you retain it during a fat loss diet (more on this later)
(Manninen, 2006; Cahill Jr., 2006).


Out of all the mechanisms listed above, one particular benefit of the ketogenic diet
will play a noticeable and beneficial role in your daily life. This is the role of a
ketogenic diet and hunger.

Ketogenic Diets and Hunger

A major threat to weight loss success on a diet is the constant battle with hunger.
Even those with some pretty strong willpower can succumb on occasion to the
extreme hunger pangs of that occurs when reducing calorie intake.

Ketogenic diets have been shown to improve satiety or the feeling of fullness, which
is key for real world (outside of a study) dieting success, especially if you want to
keep the weight off in the long-term (Gibson et al., 2015).

Therefore, any good diet will focus on the minimization of perceived hunger should
be emphasized when dieting, as it will help the process become more sustainable
and enjoyable (Meule et al., 2011).

A recent study looked at the effect of a ketogenic versus moderate-carb diet on

hunger levels and weight loss. Despite equal calorie and protein intakes, the
ketogenic group reported lower levels of hunger throughout the day and lost 6.34 kg
compared with the 4.35 kg for the moderate-carb diet (Johnstone et al., 2008).
Reducing hunger throughout the day will most likely lower your total daily calories,
as I continually emphasize, this is the key factor in weight loss (Eifhag et al., 2007;
Johnstone et al., 2008).

The beneficial effects of ketogenic dieting on levels of satiety may be a result of

positive changes in hunger hormones, including ghrelin and leptin. In addition, it may
also be due to a reduction in high energy dense foods, or an increase in low calorie
foods such as meat and vegetables (Sumithran et al., 2013).

Ketogenic Diet and The Hunger Hormone: Ghrelin

The hunger hormone Ghrelin, also referred to as the “hunger hormone”, is a critical
hormone when it comes to weight loss (Sumithran et al., 2013). When dieting or
restricting calorie, ghrelin levels tend to rise, which increases hunger and food
cravings (Hays et al., 2002).

Therefore, If elevations in ghrelin can be prevented you will be less hungry, find your
diet easier, crave bad food less and ultimately achieve greater long-term dieting
success (Hays et al., 2002; Johnstone et al., 2008).
A recent study tracked ghrelin levels before and after an 8 week very low-calorie
ketogenic diet, that was followed by a 2 week high-carb refeed (Sumithran et al.,
2013).

Ghrelin levels remained stable from week 0 to 8, even with an aggressive calorie
deficit. This is very rare, with many other dieting studies showing that when people
are on a regular (non ketogenic) diet ghrelin levels quickly rise up, inline with
increased hunger.

Interestingly, this study was followed with a 2 week higher-carb refeed, ghrelin levels
actually increased, matching increases in the participants’ perceived hunger levels
and calorie intake.

This is one way the ketogenic diet is unique, it can actually control the hunger
hormone ghrelin, which usually wrecks havoc in a normal diet!
Ketogenic Diet and The Hunger Hormone: Leptin

The primary physiological role of leptin is to communicate to the brain how much
available energy we have stored. Depending on Leptin levels, this can help us to
reduce food intake and induce energy expenditure (Sáinz et al., 2015).

One way to look at leptin is the “control center” for bodyweight and energy within
the body. If we take in to much energy or calories from food our leptin levels will
signal our brain to stop eating. Over the long-term, if we have plenty of stored energy
as body fat, leptin levels will also increase to try and tell our body to reduce food
intake and lose weight.


As you can see, leptin is actually a beneficial hormone trying to keep our food intake
and body fat levels in check.

Absence, or more often resistance to leptin, a condition where our body stops
receiving the signals from leptin can lead to increased appetite and food intake. As a
result this often results in weight gain and is usually associated with obesity (Sáinz
et al., 2015; Frederich et al., 1995).

You may wonder why leptin doesn’t stop excessive weight gain and obesity. This is
known as leptin resistance, as mentioned, our brain stops receiving the signal from
leptin. In other words, our control center breaks down, which allows us to drastically
over eat and continue to gain weight.

High fat diets may help to improve leptin production when it is dysfunctional, or
restore leptin sensitivity when our body’s become resistance to the leptin signals
(Kennedy et al., 2007, Kinzig et al., 2010).

One study when mice were put onto a high-fat, ketogenic diet investigated this. Their
leptin sensitivity increased to a level that was 59.75% greater than animals on the
standard diet, which is extremely beneficial for dieting success and easy, hassle free
weight control.
Ketogenic Diet for Diabetes Treatment and
Prevention

Diabetes is one of the most common chronic diseases in the world, affecting
approximately 387 million people worldwide and costing $612 billion dollars in health-
related costs. (Aguiree et al., 2013).

Unmanaged levels high blood sugar in diabetics can wreak havoc on blood vessels
and increase risks of a variety of illnesses. The risk of cardiovascular diseases such as
coronary artery diseases and stroke may be doubled, in addition to the increased
prevalence of complications such as blindness and kidney disease. (Emerging Risk
Factors, 2010; , O’Gara et al., 2013).

Diabetes is primarily a lifestyle disease related to high body weight, poor exercise
and eating habits (Bantle et al., 2006). Specific to diet, years of a high-carb diet
combined with poor insulin sensitivity can lead to elevated blood sugar levels, pre
diabetes and increased disease risks (Dashti et al., 2007; Jornayvaz et al., 2010)

As the increasing prevalence, cost-burden, and long-term implications of diabetes are

becoming clearer, more effective prevention and treatment methods are being
sought out.

Current evidence suggests that the use of low-carbohydrate diets represents the best
documented, least controversial approach to aiding medication and treating diabetes.
There are numerous studies supporting the use of a ketogenic diet for the treatment
of diabetes, elevated blood sugar levels and related metabolic diseases. (Feinman et
al., 2015).

Here is just a snap shot of the research:

During a 16-week study using obese participants, reducing carbohydrates to below 20

grams per day resulted in 16% decrease in Hemoglobin Ac (a key marker of blood
sugar levels, linked to health and disease risk) and a drop in body weight of 19.2 lbs.
For total blood glucose levels there was a similar 16.6% decrease and most noticeable
of all was triglyceride levels (fat in the blood, also linked to heart disease and most
other diseases), which went down by a whopping 41.6%. (Yancy et al., 2005).

In addition to all those benefits, most subjects reduced or even completely

discontinued their diabetes medications after the intervention!

Another ketogenic diet study found insulin sensitivity improved by 75% and
reductions of fasting blood glucose levels went down from 7.5 mmol/l to 6.2 mmol/l in
only 2 weeks (Boden et al., 2005).

Finally, another ketogenic diet study witnessed decreases in triglycerides by

39.9% and in insulin levels by 33.6% (Noakes et al., 2006). In addition, this study
noted that the ketogenic diet was “more effective in improving triglycerides, HDL
cholesterol, fasting and post-meal glucose and insulin concentrations” than the
control (higher carb) diet.
The Ketogenic Diet and Cardiovascular Health
One of the main criticisms of a high fat diet that you will hear is that eating fat will
clog up your arteries and cause heart disease. But, real research has highlighted this
isn’t the case for a ketogenic diet, or any other higher fat diet that focuses on
natural, healthy fats.

In fact, as you will see below, the ketogenic diet has numerous benefits for
cardiovascular health, especially when combined with weight loss.

The main reason people believe a ketogenic diet can be “unhealthy” or lead to heart
disease is because of elevated triglyceride levels. Your body stores fat in the form of
triglycerides, which are then broken down as fuel for the body when needed.

While it is true, the threat of developing diabetes, cardiovascular illnesses, and other
life-threatening diseases may be increased with elevated levels of triglycerides in the
blood, this isn’t the case for a ketogenic diet because of the shift in fuel utilization.
In other words, the body becomes way more efficient and reliant on burning these
triglycerides as soon as they enter the body. Remember, fat is now the main fuel
source, meaning anyone on a ketogenic diet will burn through those triglycerides
before they build up and become a health issue. As shown above, the ketogenic diet
is actually extremely effective at lower elevated triglycerides in the body, so not only
will it not lead to heart disease, it will actually improve a key risk factor (Miller et al.,
2011).

Another confusing issue in heart disease is cholesterol. Dietary cholesterol from fatty
foods has beneficial functions in regulation of hormones like estrogen and
testosterone, improving the absorption of vitamins, and maintaining the integrity of
cell membranes.

The big problem with cholesterol is people assume increased dietary cholesterol
means higher cholesterol in the body. This isn't the case, with your dietary
cholesterol intake actually playing a very small role in the bodies formation and
storage of potentially harmful cholesterol.

Following digestion, cholesterol is most commonly transported in the blood by

molecules composed of fat and protein called lipoproteins. Although they come
lipoproteins come in five forms, the spotlight in health markers usually gets put on
high density lipoprotein (HDL), low density lipoprotein (LDL), and very low density
lipoproteins (VLDL).

HDL cholesterol is commonly referred to as “good” cholesterol because it scavenges

cholesterol that is not being used by cells and brings them back to the liver to be
recycled or destroyed. In other words, it controls your bodies cholesterol and makes
sure we don’t store an excessive level of bad cholesterol. Increased HDL is actually a
sign of GOOD health.

In contrast, LDL particles originate from the liver and carry cholesterol that is
produced there. These particles move slowly at a slower rate, and can become
oxidized by “free radicals”. Once oxidized, LDL can starts to clog arteries by burrowing
itself into the lining and inducing inflammation in the arteries, which is why it is
referred to as the “bad cholesterol”.
As you can see, HDL is good and LDL is bad. To reduce the risk of heart disease we
obviously want to improve our HDL levels and reduce our LDL levels.

Now you understand these basics you can quickly see a ketogenic diet is certainly
not detrimental and may actually improve our HDL levels. One research, the
ketogenic diet incase HDL to a greater extent than a low-fat high carb diets (Bueno
et al., 2013; Brinkworth et al., 2009).

In addition, the research on ketogenic diets suggests it will not raise LDL levels up, in
fact, some studies have shown it can decrease LDL particle concentrations and
increase the size of the LDL cholesterol (which is a good thing - Don’t confuse size
with “amount” and think its bad!) (Wood et al., 2006, Westman et al., 2006).

In addition to these changes which directly effect your cardiovascular health, we’ve
seen that ketogenic diets can help maximize weight loss and other metabolic
markers of health such has elevated blood sugar.

This factors also play a MAJOR role in heart disease, therefore, the reduction in body
fat and blood sugar levels caused by a successful ketogenic diet will probably have
the biggest impact on your health.

Cancer Treatment and Prevention

In the 1930’s, Otto Warburg observed that all cancers expressed high rates of activity
in the presence of oxygen (Warbug et al., 1956). Further research combined that
discovery with the knowledge that cancer was a result of dysfunction of the
mitochondria, the energy producing machine in our cells. (Seyfried & Shelton, 2010).

These days it is recognized that cancer cells rely and thrive solely on glucose (broken
down carbohydrates) for fuel. In addition, cancer cells cannot effectively use ketones
for fuel, as they are missing a key enzyme for the utilization of ketone bodies (Tisdale
& Brennan, 1963).

To simplify the above, research has basically shown that cancer cells use glucose as a
many form of energy. So, if we go on a ketogenic diet and remove carbs, therefore
removing new carbs and glucose we can basically starve the cancer cell. In addition,
unlike our other cells that function well on the new fuel source (ketones), cancer
cells cannot. So, while the rest of our body thrives and continues as normal, the
cancer cells virtually starve.

Medical interventions like radiation and chemotherapy for cancer often focus on
targeting tumor cell growth at the expense of the health of healthy body cells which
often has a negative impact on the quality of life and overall vitality of the individual
(Zhou et al., 2007).

In comparing a normal diet (shown as SD-UR) against a higher-calorie (KD-UR) and

calorie-restricted ketogenic meal replacement (KD-R) mice with brain cancer, it was
found that tumor size was reduced by 65% and 35% in the calorie-restricted
ketogenic group (KD-R). Interestingly, there was no benefit for the non calorie
restricted group, which highlights the importance of reducing total energy intake
along with carbohydrate restriction (Zhou et al., 2007).

Additionally, another study used mice with brain tumors, giving them either a
standard high-carb diet or ketogenic diet in combination with radiation therapy
(Abdelwahab et al., 2012).
By day 40, the all of the mice on the standard diet had died, whereas 9 of the 11
ketogenic mice reduced tumor size to a non detectable amount and survived
(Abdelwahab et al., 2012). Amazingly, even after returning to a standard diet the keto
group’s tumor showed no evidence of return.

Finally, mice were implanted with a systematic cancer and either provided a standard
diet or ketogenic diet. The ketogenic diet alone significantly decreased blood glucose
levels, slowed tumor growth, and increased average survival time by 56.7% (Poff et al.,
2013).
Even though the ketogenic diet was ad libitum (all you can eat), it is important to
note that animals lost approximately 10% of their body weight over the course of the
study, which again highlights the potential of the diet to contribute to weight loss
because of it’s mechanisms on reducing food intake.

Although data is still lacking in humans (for political and ethical reasons), when
given as an additional treatment to advanced cancer patients, the ketogenic diet
improves quality of life and enhances the effectiveness of chemotherapy treatment
(Schmidt et al., 2011).

Potential Side Effects of Ketogenic Dieting

Although the ketogenic diet is safe for a healthy individual, the initial transition into
ketosis may be accompanied by short term side effects, which is commonly referred
to as the “keto flu”. It’s important to be aware of these, so you can be prepared and
tailor your diet / lifestyle to limit any potential negatives.

In short, potential side effects include:

• Low energy levels,
• Mental fogginess,
• Increased hunger,
• Disturbed sleep,
• Nausea,
• Gastro-intestinal discomfort,
• Decreased high intensity exercise performance.

While many of these only occur in the first 1 - 4 weeks (depending on the individual)
it can make people believe the diet is not for them or doesn’t work. This is clearly not
the case, it just requires a “transition” period and a little bit of patience. After all,
your body has been burning carbohydrates and glucose for maybe 20, 30, 40 or even
50 years…

People also forget, many of these side effects would be present in the first few
weeks of any “normal” higher carb diet. After all, you are drastically reducing your
bodies energy supply and asking it to function like normal. If this is paired with a
rapid increase in exercise (which is common), it’s no surprise that you get certain
side effects.

With that being said, our body is a remarkable survival machine. After all, we’ve
survived for so many centuries because we can adapt. So fear not, your body will
adapt (for the better) after a few weeks. Stick to the plan, make sure you are
following it to the letter (remember, it’s key you get it right to switch fuel sources!)
and be consistent!

In addition, there are some tools and tricks i’ve used with clients to reduce these
unwanted side effects, which I will breakdown below.
Safety Concerns and Keto Diets

A common misconception is that ketosis is an unsafe state for your body to be in.
However, key difference make nutritional ketosis and ketoacidosis two completely
different conditions (which sadly share a similar name).

Nutritional or Dietary Ketosis is a regulated process which results in a mild release

of fatty acids and ketone body production in response to low glucose availability and
high fat consumption.

Ketone levels under nutritional ketosis levels are typically 0.5 to 3.0 mM (Volek
and Phinney, 2013).

Ketoacidosis is a condition in which abnormal quantities of ketones are produced in

an unregulated state resulting from a lack of production of enough insulin.

Without insulin, your body will not regulate the flow of fatty acids and the creation
of ketone bodies, leading to excessively high levels of ketones in the blood.

Ketone levels during ketoacidosis are typically >20 mM, sometimes even in the
range of 50-100 mM.

Because ketone bodies are slightly acidic in nature, the resulting buildup of excessive
amount of ketones overwhelms the body’s buffering system, leading to acidosis.

As you can see, the ketone levels witnessed in ketoacidosis are around 10 - 50 times
higher than those witnessed during a ketogenic diet. In addition, during a ketogenic
diet your body is efficient at utilizing and burning the ketones for fuel, this means
they will never become elevated to a level close to that witnessed in ketoacidosis.
Ketogenic Diets & Exercise
Keto Diets and Endurance Performance

A basic premise of exercise physiology and sports nutrition is known as the

“crossover effect”. It has nothing to do with Michael Jordan or LeBron James, but all
to do with what fuel your body is using to provide energy for activity.

During exercise, at lower intensities fat provides more energy, whereas carbohydrate
tes provide more energy at higher intensities. As fat usage increases, reliance on
carbohydrate decreases, and vice versa (Brooks & Mercier, 1984).

(The Science of Sport)

Based on this concept, researchers have proposed that the shift to fatty acids and
ketones as primary fuels with dietary carbohydrate restriction could be of benefit for
some athletes, especially those involved in endurance activities that are done at low
intensities (Volek, Noakes, & Phinney, 2015)

Recent research has sought to answer the question on whether high fat, ketogenic
diets may be beneficial for exercise performance (Volek, Noakes, & Phinney, 2015;
Keins & Astrup, 2015; Volek et al., 2016)

In the most recent investigation, researchers found that ketogenic athletes

experienced peak fat burning all the way up to 70% of max intensity, whereas that
level could only be achieved up to 55% of max intensity in the high-carb athletes. The
levels of fat burning were the highest ever recorded in a research setting (Volek et al.,
2016).

Although the results are astounding, caution may need to be taken. It has been
shown that fat may not be able to fuel elite athlete’s muscles fast enough to meet
their competitive demands. As always, it depends on the individual and their goals.
While a ketogenic diet may be fine for recreational athletes wanting to drop fat, it’s
yet to be confirmed for elite high intensity athletes wanting to optimize that 1% of
performance (Brooks & Mercier, 1984; , Sherman, 1995; Gollnick, 1985).

With that being said, studies have found that low-carb diets can help delay fatigue
during prolonged exercise at low to moderate intensities. (Walburg et al., 1988;
Phinney et al., 1980; Brinkworth et al., 2009).

Additionally, these diets can help you preserve muscle glycogen during exercise as a
result of greater fat oxidation, this can be important for marathon runners or those
participating in ultra distance events where muscle glycogen becomes a limiting
factor (3 hours +) (Volek et al., 2016).

While a ketogenic diet may not be optimal for an elite athlete, it can be great for a
normal person trying to improve their health, physique, lose fat and build a
sustainable plan.

It is very important to consider that this diet can be used as a “tool” to shred fat and
improve important markers such as insulin sensitivity and fat utilization. In turn, this
can improve performance when looking at a bigger picture, here is one example.
A high level athlete is at 20% body fat, by dropping down to 12% body fat they may
perform 3-5% better. While this may not sound like much, the difference in many high
end events between 1st and 20th is less than 1%. So, if a 4 month ketogenic diet
helps them drop 8% body fat and improve fat oxidation, it could have a significant
impact on long-term performance.

There performance may be slightly decreased or atleast not “optimial” during this
time, however, if it is positioned in the off season away from any races / matches or
events then it makes little difference. As you can see in this example, a ketogenic
diet could be a very beneficial tool to drop fat fast, if used correctly.
 References

• Abdelwahab, M. G., Fenton, K. E., Preul, M. C., Rho, J. M., Lynch, A., Stafford, P.,
& Scheck, A. C. (2012). The ketogenic diet is an effective adjuvant to radiation
therapy for the treatment of malignant glioma. PloS one,7(5), e36197.
• Aguiree, F., Brown, A., Cho, N. H., Dahlquist, G., Dodd, S., Dunning, T., ... &
Scott, C. (2013). IDF diabetes atlas.
• Bantle, J. P., Wylie-Rosett, J., Albright, A. L., & Apovian, C. M. (2006). Nutrition
recommendations and interventions for diabetes-2006: a position statement
of the American Diabetes Association. Diabetes care, 29(9), 2140.
• Bueno, N. B., de Melo, I. S. V., de Oliveira, S. L., & da Rocha Ataide, T. (2013).
Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight
loss: a meta-analysis of randomised controlled trials. British Journal of
Nutrition, 110(07), 1178-1187.
• Brehm, B. J., Seeley, R. J., Daniels, S. R., & D’Alessio, D. A. (2003). A randomized
trial comparing a very low carbohydrate diet and a calorie-restricted low fat
diet on body weight and cardiovascular risk factors in healthy women. The
Journal of Clinical Endocrinology & Metabolism, 88(4), 1617-1623.
• Brinkworth, G. D., Noakes, M., Buckley, J. D., Keogh, J. B., & Clifton, P. M.
(2009). Long-term effects of a very-low-carbohydrate weight loss diet
compared with an isocaloric low-fat diet after 12 mo. The American journal of
clinical nutrition, 90(1), 23-32.
• Brooks, G. A., & Mercier, J. (1994). Balance of carbohydrate and lipid utilization
during exercise: the" crossover" concept. Journal of Applied Physiology, 76(6),
2253-2261.
• Brinkworth, G. D., Noakes, M., Clifton, P. M., & Buckley, J. D. (2009). Effects of a
low carbohydrate weight loss diet on exercise capacity and tolerance in obese
subjects. Obesity, 17(10), 1916-1923.
• Boden, G., Sargrad, K., Homko, C., Mozzoli, M., & Stein, T. P. (2005). Effect of a
low-carbohydrate diet on appetite, blood glucose levels, and insulin
resistance in obese patients with type 2 diabetes. Annals of internal
medicine, 142(6), 403-411.
• Cahill Jr, G. F. (2006). Fuel metabolism in starvation. Annu. Rev. Nutr., 26, 1-22.
• Carlsohn, A. (2016). Recent Nutritional Guidelines for Endurance
Athletes.Deutsche Zeitschrift für Sportmedizin, 67(1).
• Dashti, H. M., Mathew, T. C., Khadada, M., Al-Mousawi, M., Talib, H., Asfar, S. K.,
... & Al-Zaid, N. S. (2007). Beneficial effects of ketogenic diet in obese diabetic
subjects. Molecular and cellular biochemistry, 302(1-2), 249-256.
• Elfhag, K., & Rössner, S. (2005). Who succeeds in maintaining weight loss? A
conceptual review of factors associated with weight loss maintenance and
weight regain. Obesity reviews, 6(1), 67-85.
• Emerging Risk Factors Collaboration. (2010). Diabetes mellitus, fasting blood
glucose concentration, and risk of vascular disease: a collaborative meta-
analysis of 102 prospective studies. The Lancet, 375(9733), 2215-2222.
• Exercise and weight loss, Part 3: Fat | The Science of Sport. (2010, January 20).
Retrieved March 06, 2016, from http://sportsscientists.com/2010/01/exercise-
and-weight-loss-part-3-fat/
• Fine, E. J., & Feinman, R. D. (2004). Thermodynamics of weight loss
diets.Nutrition & metabolism, 1(1), 1.
• Feinman, R. D., & Fine, E. J. (2007). Nonequilibrium thermodynamics and
energy efficiency in weight loss diets. Theoretical Biology and Medical
Modelling, 4(1), 1-13.
• Feinman, R. D., Pogozelski, W. K., Astrup, A., Bernstein, R. K., Fine, E. J.,
Westman, E. C., ... & Nielsen, J. V. (2015). Dietary carbohydrate restriction as
the first approach in diabetes management: critical review and evidence
base. Nutrition, 31(1), 1-13.
• Freeman, J. M., Kossoff, E. H., & Hartman, A. L. (2007). The ketogenic diet: one
decade later. Pediatrics, 119(3), 535-543.
• Gunnars, Kris. (2015, November). The Atkins Diet: Everything You Need to Know
(Literally). Retrieved February, 2016, from http://authoritynutrition.com/atkins-
diet-101/)
• Gibson, A. A., Seimon, R. V., Lee, C. M. Y., Ayre, J., Franklin, J., Markovic, T. P., ...
& Sainsbury, A. (2015). Do ketogenic diets really suppress appetite? A
systematic review and meta-analysis. Obesity Reviews, 16(1), 64-76.
• Gollnick, P. D. (1985, February). Metabolism of substrates: energy substrate
metabolism during exercise and as modified by training. In Federation
proceedings (Vol. 44, No. 2, pp. 353-357).
• Hays, N. P., Bathalon, G. P., McCrory, M. A., Roubenoff, R., Lipman, R., &
Roberts, S. B. (2002). Eating behavior correlates of adult weight gain and
obesity in healthy women aged 55–65 y. The American journal of clinical
nutrition, 75(3), 476-483.
• Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based
recommendations for natural bodybuilding contest preparation: nutrition and
supplementation. J Int Soc Sports Nutr, 11(1), 20.
• Johnstone, A. M., Horgan, G. W., Murison, S. D., Bremner, D. M., & Lobley, G. E.
(2008). Effects of a high-protein ketogenic diet on hunger, appetite, and
weight loss in obese men feeding ad libitum. The American journal of clinical
nutrition, 87(1), 44-55.
• Jornayvaz, F. R., Samuel, V. T., & Shulman, G. I. (2010). The role of muscle
insulin resistance in the pathogenesis of atherogenic dyslipidemia and
nonalcoholic fatty liver disease associated with the metabolic
syndrome.Annual review of nutrition, 30, 273.
• Kennedy, A. R., Pissios, P., Otu, H., Xue, B., Asakura, K., Furukawa, N., ... &
Maratos-Flier, E. (2007). A high-fat, ketogenic diet induces a unique metabolic
state in mice. American Journal of Physiology-Endocrinology and
Metabolism, 292(6), E1724-E1739.
• Kiens, B., & Astrup, A. (2015). Ketogenic Diets for Fat Loss and Exercise
Performance: Benefits and Safety?. Exercise and sport sciences reviews,43(3),
109.
• Kinzig, K. P., Honors, M. A., Hargrave, S. L., Davenport, B. M., Strader, A. D., &
Wendt, D. (2010). Sensitivity to the anorectic effects of leptin is retained in
rats maintained on a ketogenic diet despite increased
adiposity.Neuroendocrinology, 92(2), 100-111.
• National Center for Health Statistics (US). Health, United States, 2008: With
Special Feature on the Health of Young Adults. Hyattsville (MD): National
Center for Health Statistics (US); 2009 Mar. Chartbook.
• Noakes, M., Foster, P. R., Keogh, J. B., James, A. P., Mamo, J. C., & Clifton, P. M.
(2006). Comparison of isocaloric very low carbohydrate/high saturated fat and
high carbohydrate/low saturated fat diets on body composition and
cardiovascular risk. Nutrition & metabolism, 3(1), 1.
• Manninen, A. H. (2006). Very-low-carbohydrate diets and preservation of
muscle mass. Nutrition & metabolism, 3(1), 1.
• Martins, L. D., Terra, V. C., Nicoletti, C. F., Chiarello, P. G., Marchini, J. S.,
Sakamoto, A. C., & Nonino-Borges, C. B. (2012). Effect of the classic ketogenic
diet on the treatment of refractory epileptic seizures. Revista de
Nutrição, 25(5), 565-573.
• Meule, A., Westenhöfer, J., & Kübler, A. (2011). Food cravings mediate the
relationship between rigid, but not flexible control of eating behavior and
dieting success. Appetite, 57(3), 582-584.
• Miller, M., Stone, N. J., Ballantyne, C., Bittner, V., Criqui, M. H., Ginsberg, H.
N., ... & Lennie, T. A. (2011). Triglycerides and cardiovascular disease a scientific
statement from the American Heart Association. Circulation,123(20), 2292-2333.
• Nordmann, A. J., Nordmann, A., Briel, M., Keller, U., Yancy, W. S., Brehm, B. J., &
Bucher, H. C. (2006). Effects of low-carbohydrate vs low-fat diets on weight
loss and cardiovascular risk factors: a meta-analysis of randomized controlled
trials. Archives of internal medicine, 166(3), 285-293.
• O'Gara, P. T., Kushner, F. G., Ascheim, D. D., Casey, D. E., Chung, M. K., De
Lemos, J. A., ... & Granger, C. B. (2013). 2013 ACCF/AHA guideline for the
management of ST-elevation myocardial infarction: a report of the American
College of Cardiology Foundation/American Heart Association Task Force on
Practice Guidelines. Journal of the American College of Cardiology, 61(4), e78-
e140.
• Paoli, A., Grimaldi, K., Bianco, A., Lodi, A., Cenci, L., & Parmagnani, A. (2012,
June). Medium term effects of a ketogenic diet and a Mediterranean diet on
resting energy expenditure and respiratory ratio. In BMC Proceedings(Vol. 6,
No. Suppl 3, p. P37). BioMed Central Ltd.
• Paoli, A., Rubini, A., Volek, J. S., & Grimaldi, K. A. (2013). Beyond weight loss: a
review of the therapeutic uses of very-low-carbohydrate (ketogenic)
diets. European journal of clinical nutrition, 67(8), 789-796.
• Paoli, A. (2014). Ketogenic diet for obesity: friend or foe?. International journal
of environmental research and public health, 11(2), 2092-2107.
• Paoli, A., Bianco, A., Damiani, E., & Bosco, G. (2014). Ketogenic diet in
neuromuscular and neurodegenerative diseases. BioMed research
international, 2014.
• Phinney, S. D., Horton, E. S., Sims, E. A., Hanson, J. S., Danforth Jr, E., &
Lagrange, B. M. (1980). Capacity for moderate exercise in obese subjects after
adaptation to a hypocaloric, ketogenic diet. Journal of Clinical
Investigation, 66(5), 1152.
• Poff, A. M., Ari, C., Seyfried, T. N., & D’Agostino, D. P. (2013). The ketogenic diet
and hyperbaric oxygen therapy prolong survival in mice with systemic
metastatic cancer. PloS one, 8(6), e65522.
• Sáinz, N., Barrenetxe, J., Moreno-Aliaga, M. J., & Martínez, J. A. (2015). Leptin
resistance and diet-induced obesity: central and peripheral actions of
leptin. Metabolism, 64(1), 35-46.
• Sumithran, P., Prendergast, L. A., Delbridge, E., Purcell, K., Shulkes, A.,
Kriketos, A., & Proietto, J. (2013). Ketosis and appetite-mediating nutrients and
hormones after weight loss. European journal of clinical nutrition, 67(7),
759-764.
• Seyfried, T. N., & Shelton, L. M. (2010). Cancer as a metabolic disease.Nutrition
& metabolism, 7(1), 1.
• Schmidt, M., Pfetzer, N., Schwab, M., Strauss, I., & Kämmerer, U. (2011). Effects
of a ketogenic diet on the quality of life in 16 patients with advanced cancer:
A pilot trial. Nutrition & metabolism, 8(1), 1.
• Sherman, W. M. (1995). Metabolism of sugars and physical performance.The
American journal of clinical nutrition, 62(1), 228S-241S.
• Tagliabue, A., Bertoli, S., Trentani, C., Borrelli, P., & Veggiotti, P. (2012). Effects
of the ketogenic diet on nutritional status, resting energy expenditure, and
substrate oxidation in patients with medically refractory epilepsy: A 6-month
prospective observational study. Clinical nutrition, 31(2), 246-249.
• Tisdale, M. J., & Brennan, R. A. (1983). Loss of acetoacetate coenzyme A
transferase activity in tumours of peripheral tissues. British journal of cancer,
47(2), 293.
• Walberg, J. L., Ruiz, V. K., Tarlton, S. L., Hinkle, D. E., & Thye, F. W. (1988).
Exercise capacity and nitrogen loss during a high or low carbohydrate
diet.Medicine and science in sports and exercise, 20(1), 34-43.
• Warburg, O. (1956). On the origin of cancer cells. Science, 123(3191), 309-314.
• Westman, E. C., Yancy, W. S., Olsen, M. K., Dudley, T., & Guyton, J. R. (2006).
Effect of a low-carbohydrate, ketogenic diet program compared to a low-fat
diet on fasting lipoprotein subclasses. International journal of
cardiology, 110(2), 212-216.
• Westman, E. C., Mavropoulos, J., Yancy Jr, W. S., & Volek, J. S. (2003). A review
of low-carbohydrate ketogenic diets. Current atherosclerosis reports,5(6),
476-483.
• Veech, R. L., Chance, B., Kashiwaya, Y., Lardy, H. A., & Cahill, G. F. (2001).
Ketone bodies, potential therapeutic uses. IUBMB life, 51(4), 241-247.
• Veldhorst, M. A., Westerterp-Plantenga, M. S., & Westerterp, K. R. (2009).
Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-
free diet. The American journal of clinical nutrition, 90(3), 519-526.
• Volek, J., & Phinney, S. D. (2012). The art and science of low carbohydrate
performance: A revolutionary program to extend your physical and mental
performance envelope. Lexington, KY: Beyond Obesity.
• Volek, J. S., Noakes, T., & Phinney, S. D. (2015). Rethinking fat as a fuel for
endurance exercise. European journal of sport science, 15(1), 13-20.
• Volek, J. S., Freidenreich, D. J., Saenz, C., Kunces, L. J., Creighton, B. C., Bartley,
J. M., ... & Lee, E. C. (2016). Metabolic characteristics of keto-adapted ultra-
endurance runners. Metabolism, 65(3), 100-110.
• Yancy, W. S., Olsen, M. K., Guyton, J. R., Bakst, R. P., & Westman, E. C. (2004). A
low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and
hyperlipidemia: a randomized, controlled trial. Annals of internal
medicine, 140(10), 769-777.
• Yancy, W. S., Foy, M., Chalecki, A. M., Vernon, M. C., & Westman, E. C. (2005). A
low-carbohydrate, ketogenic diet to treat type 2 diabetes. Nutrition &
metabolism, 2(1), 1.
• Yudkoff, M., Daikhin, Y., Nissim, I., Horyn, O., Lazarow, A., Luhovyy, B., ... &
Nissim, I. (2005). Response of brain amino acid metabolism to
ketosis.Neurochemistry international, 47(1), 119-128.
• Zhou, W., Mukherjee, P., Kiebish, M. A., Markis, W. T., Mantis, J. G., & Seyfried,
T. N. (2007). The calorically restricted ketogenic diet, an effective alternative
therapy for malignant brain cancer. Nutrition & metabolism, 4(1), 1.
TITLE PAGE
Copyright

Copyright © 2016 by Rudy Mawer Consulting LLC and Mawer Consulting

All rights reserved. No part of this publication or other related products purchased
may be reproduced, distributed, or transmitted in any form or by any means,
including photocopying, recording, or other electronic or mechanical methods,
without the prior written permission of the owner.

Abbreviations

BCAA = Branch Chain Amino Acids

Keto = Ketosis / Ketogenic
Ketones = Blood Ketones
Whey = Whey Protein Powder
Cal or Kcal = Calories
Carb = Carbohydrates
Pro = Protein
PRS = Perceived Recovery Scale
Macros = Macronutrients (Carbs, Fats, Protein)
DB = Dumbbell
BB = Barbell
PWO = Post Workout
Glutes = Bum Muscles
LDL = Low Density Lipoproteins (bad cholesterol)
HDL = High Density Lipoproteins (good cholesterol)
 Table of Contents

1. Determining Calorie Needs

2. Keto Diet Starting Blocks
3. Keto Foods Lists
4. Example Meals
5. Example 7-Day Meal Plan
6. Keto Supplements
7. Eating Keto On-the-Go or On-the-Road
The Metabolic Advantage Diet

“It’s like a ketogenic diet on steroids”

J. Hall, Personal Trainer and Metabolic Advantage Diet user.

“It’s removed all the issues I use to face on normal ketogenic diet and other diets
to help me lose fat faster than ever, while also feeling great!”
E. Shaw, BSc Exercise Science, Bikini Competitor and Metabolic Advantage Dieter.

“Finally, a Ketogenic Diet that actually works for people who lift weights!”
M. Shaman, Bodybuilder and Metabolic Advantage Diet user.

“After being in fitness for over 15 years, I can say this is the best diet and training
plan i’ve ever purchased or tried.”
B. Farman, Personal Trainer and Metabolic Advantage Diet user.

“I’ve used a low carb and ketogenic diet for several years, so far I’ve lost over 50LB
but the Metabolic Advantage has finally helped me lose the final 15LB of stubborn
fat while adding muscle. Thanks Rudy!!”
J. Beezer, Metabolic Advantage Diet user.

The Metabolic Advantage Diet follows very similar principles to the regular ketogenic
diet, providing all the benefits discussed in the other ebook “Ketogenic Benefits &
Research 101”.

Along with following very similar guidelines, the Metabolic Advantage Diet has some
important add-ons that essentially “biohacks” your system to further enhance your
anabolic hormones and help you optimize body composition.

Originally, the ketogenic diet was designed for the treatment of disease nearly a
century ago. Since then, it has been used successfully for weight loss, however, until
recently it was ignored or performed incorrectly by bodybuilders or those in the
fitness industry.
As i’ve worked clients and physique athletes for nearly a decade, I continually
tweaked and tailored a normal low-carb ketogenic diet to create the Metabolic
Advantage Diet, which is basically a ketogenic diet on steroids.

These “biohacks” which are unique to the Metabolic Advantage Diet and separate a
normal ketogenic diet to one that can be optimized for those wishing to enhance
their physique.

By manipulate variables such as carb intake, calorie shifting, intermittent fasting and
refeeds, the Metabolic Advantage Diet can help you rapidly shred the fat, while
maintaining hormonal health and muscle mass.
 Quick Start Guide

Read this guide in full

Go through the workout plans and
search on my Youtube page for any
exercises you are unfamiliar with.
Find a diet plan based on your
bodyweight and calorie needs (if
known).
Tailor the diet plan to your
preferences (i.e. remove any meals
you dislike, can’t prepare or do not
fit your dietary principles).
Order any supplements that I
recommend and you wish to take.
Print or download the shopping list
and head to the grocery store to
stock up.

The next morning, take all your

progress photos and measurements.

Note down the refeed dates.

Questions?
Check the FAQ document.

Start the workouts and diet from

Day One. Train hard, eat well!

BE CONSISTENT, ALL DAY, EVERYDAY!

Establishing Priorities & The Hierarchy of
Importance

I designed the Hierarchy graph to illustrate the importance of different variables and
aspects of programming. I emphasize this with every single client or coach I work
with, while including it in all my programs.

For most people reading this now, simply understanding, changing your mindset and
focusing on these basics will literally transform the results you get going forward -
regardless of sexy supplements, super foods or 5 minute ab workouts.

Just like anything in life or business, if you focus all your efforts on the factors that
make up 90% of success, you will achieve greatness. Sadly, in diet, weight loss,
muscle growth, business or life in general, most people focus 90% of their efforts and
energy to that extra 10%, that doesn’t really make much difference and just wastes
your time, or diverts your attention from the fundamental factors.

As you can see below, some variables such as calorie intake and adherence play a
massive role, where as other aspects such as eliminating GMO play a much smaller
role. Master these, then and ONLY then work up the list as you become 100%
consistent with the basics.

If you are not losing weight or achieving your goals, always come back to this,
chances are there is an issue with one of the bottom 5-6 variables.
 Contribution of Variables to Physique Transformation During
the Metabolic Advantage Diet

As you can see, aspects such as adherence, calorie intake, training plan, macro
intake, sleep and staying in ketosis are going to the the deciding factors in your
success. Optimize these aspects and I GUARANTEE you will rapidly transform your
physique.

Look at it this way, imagine you had 11 different businesses, like we have 11 different
variables / aspects above. Now, when combined say 6 of those business are making
you 90% of your profit or $90,000 total per year. However, the other 5 business are
only making 10% or $10,000 total per year.

Would you spend MORE time, money and energy on those 5 businesses making you
only $10,000 per year, or would you spend that time and energy on the successful
business which clearly have a good market, product and are making you lots of
money?
The answer is clear. You would ignore or end those 5 business that aren’t working
and focus on the successful and most important businesses, take them further and
making even more money!

The exact same philosophy applies to your diet! Do you waste time, energy and effort
on those other 5 factors that really make NO difference to your physique and
success? Or, do you spent all your time, energy and effort on the most important 6
aspects…
Metabolic Advantage Diet Starting Point

As with any program / plan it's important to record and monitor progress. Firstly, you
must do this to see how it is working and make adjustments as necessary. Secondly,
when you achieve eye catching results you will kick yourself for not having progress /
starting measurements and photos (trust me!).

On Day 1 you will complete the first column (week 0) and take clear, good quality
photos of yourself. Ideally, this will be in a minimal clothing, such as underwear,
sports wear or as little clothing as comfortable. All photos should be taken against a
white wall or plain background as well, in the same lighting so it is very easy to
compare in future weeks.

Don't worry if this is uncomfortable and you dislike your image right now, most
people do. However, only you can see these photos and they will be very beneficial
and motivational going forward.

Every 2 weeks you will take the same measurements and photos. Again, make sure
they are taken first thing in the morning and photos should be taken in the same
place. It's also important that the measurements are taken in the same place, an inch
higher or lower can totally change the outcome.

Week 0 Week 2 Week 4 Week 6

Scale Weight

Belly Button Measure

Hip Bone Measure

Bum Measure

Right Arm Measure (Tensed)

Right Leg Measure

(20cm Up From Knee)

Front, Side & Back Photo Taken

Ketone Levels
 Week 8 Week 10 Week 12

Scale Weight

Belly Button Measure

Hip Bone Measure

Bum Measure

Right Arm Measure (Tensed)

Right Leg Measure

(20cm Up From Knee)

Front, Side & Back Photo Taken

Ketone Levels

Goal Setting

1 Month Goal

Goal 1:

Goal 2:

Goal 3:

2 Month Goal

Goal 1:

Goal 2:

Goal 3:
 3 Month Goal

Goal 1:

Goal 2:

Goal 3:

Example Goals:

> Lose 8lbs of fat in 30 days

> Reduce waist circumference measurement by 2cm in 30 days
> Add 10 LB to my squat 10 rep max in 30 days
> Reduce a dress size in 30 days
> Lose 20 LB fat in 3 months
> Drop 3 dress sizes in 2 months
> Workout 5 times per week consistently for 1, 6 or 12 months
> Only have 5 cheat meals over a 3 month period
> Stick with my diet and the diet plans over the long-term
> Improve ………. marker of health in X months
How to Reduce the Side Effects of Ketogenic
Dieting

In order to minimize side effects, some will choose to start on a regular low-carb diet
(around 20% carbs) for the first few weeks which acts as a stepping stone and teach
your body to burn more fat before completing eliminating carbs.

While this certainly isn’t necessary, I have noticed people adapt far better if they
have done other lower carb diets in the past. If you want to dive right in, which I still
recommend, just make sure you follow every aspect of the plan to the letter and keep
carbs very low to allow for the energy shift.

One other important strategy is to add extra salt to meals and supplementing with
an electrolyte supplement is key for reducing the side effects. This is because there is
a rapid and large change in your bodily and cells water and mineral content when you
switch from a high carb to a ketogenic diet. By adding additional electrolytes you can
combat a lot of these issues and help maintain a normal water and mineral balance.

When taking supplements, it is recommended to obtain 4000 mg sodium, 1000 mg

potassium and 300 mg magnesium per day.

Sodium
Potassium
Magnesium

If you want to also increase electrolytes levels through whole foods, here are some
suggestions:
Sodium: Add salt liberally to foods, choose salty foods like pickles, pork rinds, bone
broth, etc.
Potassium: Eat high fat, low carb options like avocados, mushrooms, and fatty fish.
Magnesium: Consume a serving of nuts per day, especially brazil nuts or walnuts.

In addition, another common mistake is people to eat only high fat, energy dense
foods and ignore the importance of vegetables. In a ketogenic diet, vegetables are
aways going to form the base of your meals. While they always play an important
role, they are even more important in a ketogenic diet to bulk up your meals as you
won’t be eating other foods like rice, potatoes or bread.

As we will discuss later, even some vegetables can be to high in carbs so stick to the
list provided and aim for atleast 3 portions per meal.

What’s Next?
In theory you can stay on the ketogenic diet for several months or even years,
depending on your goal of course.

While I will often state that the ketogenic diet isn’t optimal for sports performance
or muscle mass, if your main goal is just staying lean, maintaining good health or
reducing the risk of certain metabolic diseases then a ketogenic diet could be great
for the long-run.

Ofcourse, it depends on your preferences, for many people this type of diet will be
perfect shredding body fat over a few weeks or months. From there, you can take
your pick and revert back to a normal health, high protein diet.

If / when you’ve successfully used the Metabolic Diet to shred body fat and reach
your goals, you have a few programs moving forward, depending on your goals.

Best of all, as a current member, you will save between 80 - 85% on all my core
products. Here’s a summary of each.

References

• Abdelwahab, M. G., Fenton, K. E., Preul, M. C., Rho, J. M., Lynch, A., Stafford, P.,
& Scheck, A. C. (2012). The ketogenic diet is an effective adjuvant to radiation
therapy for the treatment of malignant glioma. PloS one,7(5), e36197.
• Aguiree, F., Brown, A., Cho, N. H., Dahlquist, G., Dodd, S., Dunning, T., ... &
Scott, C. (2013). IDF diabetes atlas.
• Bantle, J. P., Wylie-Rosett, J., Albright, A. L., & Apovian, C. M. (2006). Nutrition
recommendations and interventions for diabetes-2006: a position statement
of the American Diabetes Association. Diabetes care, 29(9), 2140.
• Bueno, N. B., de Melo, I. S. V., de Oliveira, S. L., & da Rocha Ataide, T. (2013).
Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight
loss: a meta-analysis of randomised controlled trials. British Journal of
Nutrition, 110(07), 1178-1187.
• Brehm, B. J., Seeley, R. J., Daniels, S. R., & D’Alessio, D. A. (2003). A randomized
trial comparing a very low carbohydrate diet and a calorie-restricted low fat
diet on body weight and cardiovascular risk factors in healthy women. The
Journal of Clinical Endocrinology & Metabolism, 88(4), 1617-1623.
• Brinkworth, G. D., Noakes, M., Buckley, J. D., Keogh, J. B., & Clifton, P. M.
(2009). Long-term effects of a very-low-carbohydrate weight loss diet
compared with an isocaloric low-fat diet after 12 mo. The American journal of
clinical nutrition, 90(1), 23-32.
• Brooks, G. A., & Mercier, J. (1994). Balance of carbohydrate and lipid utilization
during exercise: the" crossover" concept. Journal of Applied Physiology, 76(6),
2253-2261.
• Brinkworth, G. D., Noakes, M., Clifton, P. M., & Buckley, J. D. (2009). Effects of a
low carbohydrate weight loss diet on exercise capacity and tolerance in obese
subjects. Obesity, 17(10), 1916-1923.
• Boden, G., Sargrad, K., Homko, C., Mozzoli, M., & Stein, T. P. (2005). Effect of a
low-carbohydrate diet on appetite, blood glucose levels, and insulin
resistance in obese patients with type 2 diabetes. Annals of internal
medicine, 142(6), 403-411.
• Cahill Jr, G. F. (2006). Fuel metabolism in starvation. Annu. Rev. Nutr., 26, 1-22.
• Carlsohn, A. (2016). Recent Nutritional Guidelines for Endurance
Athletes.Deutsche Zeitschrift für Sportmedizin, 67(1).
• Dashti, H. M., Mathew, T. C., Khadada, M., Al-Mousawi, M., Talib, H., Asfar, S. K.,
... & Al-Zaid, N. S. (2007). Beneficial effects of ketogenic diet in obese diabetic
subjects. Molecular and cellular biochemistry, 302(1-2), 249-256.
• Elfhag, K., & Rössner, S. (2005). Who succeeds in maintaining weight loss? A
conceptual review of factors associated with weight loss maintenance and
weight regain. Obesity reviews, 6(1), 67-85.
• Emerging Risk Factors Collaboration. (2010). Diabetes mellitus, fasting blood
glucose concentration, and risk of vascular disease: a collaborative meta-
analysis of 102 prospective studies. The Lancet, 375(9733), 2215-2222.
• Exercise and weight loss, Part 3: Fat | The Science of Sport. (2010, January 20).
Retrieved March 06, 2016, from http://sportsscientists.com/2010/01/exercise-
and-weight-loss-part-3-fat/
• Fine, E. J., & Feinman, R. D. (2004). Thermodynamics of weight loss
diets.Nutrition & metabolism, 1(1), 1.
• Feinman, R. D., & Fine, E. J. (2007). Nonequilibrium thermodynamics and
energy efficiency in weight loss diets. Theoretical Biology and Medical
Modelling, 4(1), 1-13.
• Feinman, R. D., Pogozelski, W. K., Astrup, A., Bernstein, R. K., Fine, E. J.,
Westman, E. C., ... & Nielsen, J. V. (2015). Dietary carbohydrate restriction as
the first approach in diabetes management: critical review and evidence
base. Nutrition, 31(1), 1-13.
• Freeman, J. M., Kossoff, E. H., & Hartman, A. L. (2007). The ketogenic diet: one
decade later. Pediatrics, 119(3), 535-543.
• Gunnars, Kris. (2015, November). The Atkins Diet: Everything You Need to Know
(Literally). Retrieved February, 2016, from http://authoritynutrition.com/atkins-
diet-101/)
• Gibson, A. A., Seimon, R. V., Lee, C. M. Y., Ayre, J., Franklin, J., Markovic, T. P., ...
& Sainsbury, A. (2015). Do ketogenic diets really suppress appetite? A
systematic review and meta-analysis. Obesity Reviews, 16(1), 64-76.
• Gollnick, P. D. (1985, February). Metabolism of substrates: energy substrate
metabolism during exercise and as modified by training. In Federation
proceedings (Vol. 44, No. 2, pp. 353-357).
• Hays, N. P., Bathalon, G. P., McCrory, M. A., Roubenoff, R., Lipman, R., &
Roberts, S. B. (2002). Eating behavior correlates of adult weight gain and
obesity in healthy women aged 55–65 y. The American journal of clinical
nutrition, 75(3), 476-483.
• Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based
recommendations for natural bodybuilding contest preparation: nutrition and
supplementation. J Int Soc Sports Nutr, 11(1), 20.
• Johnstone, A. M., Horgan, G. W., Murison, S. D., Bremner, D. M., & Lobley, G. E.
(2008). Effects of a high-protein ketogenic diet on hunger, appetite, and
 weight loss in obese men feeding ad libitum. The American journal of clinical
nutrition, 87(1), 44-55.
• Jornayvaz, F. R., Samuel, V. T., & Shulman, G. I. (2010). The role of muscle
insulin resistance in the pathogenesis of atherogenic dyslipidemia and
nonalcoholic fatty liver disease associated with the metabolic
syndrome.Annual review of nutrition, 30, 273.
• Kennedy, A. R., Pissios, P., Otu, H., Xue, B., Asakura, K., Furukawa, N., ... &
Maratos-Flier, E. (2007). A high-fat, ketogenic diet induces a unique metabolic
state in mice. American Journal of Physiology-Endocrinology and
Metabolism, 292(6), E1724-E1739.
• Kiens, B., & Astrup, A. (2015). Ketogenic Diets for Fat Loss and Exercise
Performance: Benefits and Safety?. Exercise and sport sciences reviews,43(3),
109.
• Kinzig, K. P., Honors, M. A., Hargrave, S. L., Davenport, B. M., Strader, A. D., &
Wendt, D. (2010). Sensitivity to the anorectic effects of leptin is retained in
rats maintained on a ketogenic diet despite increased
adiposity.Neuroendocrinology, 92(2), 100-111.
• National Center for Health Statistics (US). Health, United States, 2008: With
Special Feature on the Health of Young Adults. Hyattsville (MD): National
Center for Health Statistics (US); 2009 Mar. Chartbook.
• Noakes, M., Foster, P. R., Keogh, J. B., James, A. P., Mamo, J. C., & Clifton, P. M.
(2006). Comparison of isocaloric very low carbohydrate/high saturated fat and
high carbohydrate/low saturated fat diets on body composition and
cardiovascular risk. Nutrition & metabolism, 3(1), 1.
• Manninen, A. H. (2006). Very-low-carbohydrate diets and preservation of
muscle mass. Nutrition & metabolism, 3(1), 1.
• Martins, L. D., Terra, V. C., Nicoletti, C. F., Chiarello, P. G., Marchini, J. S.,
Sakamoto, A. C., & Nonino-Borges, C. B. (2012). Effect of the classic ketogenic
diet on the treatment of refractory epileptic seizures. Revista de
Nutrição, 25(5), 565-573.
• Meule, A., Westenhöfer, J., & Kübler, A. (2011). Food cravings mediate the
relationship between rigid, but not flexible control of eating behavior and
dieting success. Appetite, 57(3), 582-584.
• Miller, M., Stone, N. J., Ballantyne, C., Bittner, V., Criqui, M. H., Ginsberg, H.
N., ... & Lennie, T. A. (2011). Triglycerides and cardiovascular disease a scientific
statement from the American Heart Association. Circulation,123(20), 2292-2333.
• Nordmann, A. J., Nordmann, A., Briel, M., Keller, U., Yancy, W. S., Brehm, B. J., &
Bucher, H. C. (2006). Effects of low-carbohydrate vs low-fat diets on weight
loss and cardiovascular risk factors: a meta-analysis of randomized controlled
trials. Archives of internal medicine, 166(3), 285-293.
• O'Gara, P. T., Kushner, F. G., Ascheim, D. D., Casey, D. E., Chung, M. K., De
Lemos, J. A., ... & Granger, C. B. (2013). 2013 ACCF/AHA guideline for the
management of ST-elevation myocardial infarction: a report of the American
College of Cardiology Foundation/American Heart Association Task Force on
Practice Guidelines. Journal of the American College of Cardiology, 61(4), e78-
e140.
• Paoli, A., Grimaldi, K., Bianco, A., Lodi, A., Cenci, L., & Parmagnani, A. (2012,
June). Medium term effects of a ketogenic diet and a Mediterranean diet on
resting energy expenditure and respiratory ratio. In BMC Proceedings(Vol. 6,
No. Suppl 3, p. P37). BioMed Central Ltd.
• Paoli, A., Rubini, A., Volek, J. S., & Grimaldi, K. A. (2013). Beyond weight loss: a
review of the therapeutic uses of very-low-carbohydrate (ketogenic)
diets. European journal of clinical nutrition, 67(8), 789-796.
• Paoli, A. (2014). Ketogenic diet for obesity: friend or foe?. International journal
of environmental research and public health, 11(2), 2092-2107.
• Paoli, A., Bianco, A., Damiani, E., & Bosco, G. (2014). Ketogenic diet in
neuromuscular and neurodegenerative diseases. BioMed research
international, 2014.
• Phinney, S. D., Horton, E. S., Sims, E. A., Hanson, J. S., Danforth Jr, E., &
Lagrange, B. M. (1980). Capacity for moderate exercise in obese subjects after
adaptation to a hypocaloric, ketogenic diet. Journal of Clinical
Investigation, 66(5), 1152.
• Poff, A. M., Ari, C., Seyfried, T. N., & D’Agostino, D. P. (2013). The ketogenic diet
and hyperbaric oxygen therapy prolong survival in mice with systemic
metastatic cancer. PloS one, 8(6), e65522.
 Metabolic Advantage Diet
Monitor Ketone Levels & Optimizing Ketosis

Throughout the Metabolic Advantage Diet I recommend you monitor blood ketone
levels. Initially, this is more important, just to make sure you are optimizing the diet
and getting your macros right.

Remember, the nutritional state of ketosis is the whole reason you are on this diet
and provides all the benefits discussed in the first half of the book. At first, you may
want to ketone levels everyday.

As you progress and become 100% accurate with your diet, this can drop back to
weekly measurements or/and measurements around the Targeted Carb Loads. While
measuring everyday may sound costly and timely, it’s really not.

Nutritional ketosis is defined by serum ketones ranging from 0.5 to 3.0 mM (Volek and
Phinney, 2012). Today, there are a host of ways that you can monitor your ketone
levels and we want to aim for at least 0.5 - 1.0 mM. As you progress, some people can
easily keep ketone levels elevated over 1.5 or 2.0 mM.

Here are the different ways to measure ketone levels:

Blood Ketone Meter

This is the most accurate measurement of ketones, as it looks at the concentration

of ketones (specifically beta-bydroxybutryate, BHB) in your blood. The downside is
that this form of testing is expensive. Estimations on pricing include $95 for a whole
kit, plus $5 per test strip.

If you can get a test kit, I recommend you buy one and use this weekly, as daily
measurements can become expensive.
Perform this weekly test on the same day upon waking, before any food or drink.
Like your photos / measurements, make sure the day before is just a typical days
diet. If you eat a load of carbs then it will not be accurate.

Amazon USA Link: Precision Xtra Blood Ketone Monitor Kit

Urine Ketone Strips

Urine strips only show excess ketone bodies excreted in the urine (specifically,
acetoacetate) but tell you nothing about the level of ketones in your bloodstream
(BHB). It is common that as you become keto-adapted, you will excrete less ketone
bodies via urine so it may not be that accurate.

The good thing is that this form of testing costs much less than blood ketone
testing ($10 for 50 strips), making it a useful “guide” for daily testing.

One important note is that changes in hydration affect the concentration of ketones
in the urine. Though remaining hydrated is important, high water intake may dilute
the concentration of ketones in the urine.

When using this with clients and testing it in the lab, i’ve found that it can be
inaccurate for some people. So, don’t freak out if the numbers are lower than
expected on this, especially if you KNOW you are doing everything right. If the
levels are down for a couple of days, I recommend using a blood ketone test to
verify.

Amazon USA Link: Ketone Test Strips

Breath Analyzer

This is another non-invasive and cheap alternative, measuring breath acetone

concentration. As with urine ketones, keep in mind that breath ketones do not
always exactly correlate with blood
Don’t Obsess Over Ketone Levels

Don’t get me wrong, testing ketone levels is important, however, don’t become
obsessed.

Most people think that in order to lose the most amount of fat possible, they need to
have higher amounts of ketone levels. However, there is no clear connection between
levels of ketones inside the range of nutritional ketosis with resists from the diet.
Once you have a good level of ketones in the blood (above 0.5 mM) then don’t
become obsessed about getting them higher and higher.

In my testing, there seems to be a lot of individual variation in the production of

ketones, with additional differences in utilization of ketones. It is possible that your
ketone levels may be on the low end of the range, not because you don’t produce a
lot, but because your body is great at utilizing them.

When working with clients and test subjects in the lab, some people can be doing
everything 100% right and for some reasons, ketone levels will still stay between 0.5 -
1.0 mM. However, I will then get other people on the other end of the spectrum, who
are not being as strict as the other individuals but getting ketone levels at around 1.5
- 2.5 mM. As you can see, their is a lot of individual variability.

Remember, the most important thing is that you are in the range of 0.5 to 3.0 mM,
indicating that your body is in nutritional ketosis, producing and utilizing ketone
bodies.

In addition, if you feel great and are losing weight, even if ketone levels are at 0.5
mM, as long as you are being 100% strict and not messing up, why does it matter?
Ultimate, we want results and if you are getting them then don't obsess over a
number, whether this be scale weight or ketone levels!
 Diet & Supplement Overview

As you may know, your diet plan plays an equal if not greater role than training in fat
loss, health and recovery. You can't transform your body if your diet sucks, much like
you wouldn't achieve the ‘strong, toned or muscular look' without training.

This section will give you all the info on diet and supplements, which you can find all
the 7 day example plans in separate PDF documents. While supplements are LESS
important if you eat pizza everyday, if you are mastering your diet (which you will be
now you are following this) supplements play an important role. When trying to
optimize a ketogenic diet, they also play an even greater role, helping you maintain a
high ketone levels and stay in ketosis.

Clean Burn or Green Tea, 200mg Caffeine, 3x Omega

AM Supplements
3, Multivitamin, 5g Ketones, 5g MCT Oil

Mid-Day Supplements 3x Omega, 5g Ketones, Electrolytes

Evening Supplements ZMA, Multivitamin, 3x Omega, 5g Ketones, Electrolytes

5g Ketones, 5g MCT Oil, Pre Kaged & Cleanburn or

Pre Workout Supplement
Green Tea

Post Workout Supplements 15g Whey, 2g Leucine, 10g Ketones

Caffeine, Stimulants & Fat Burners

As you can see above I recommend the use of Caffeine in the AM & PM (from Pre
Kaged). This is totally optional and just a recommendation. If you are against
stimulants feel free to skip this, if you have a medical contraindication (such as high
blood pressure) you should obviously also leave this out. As with all supplements, you
should also check with a registered dietician or medical professional first, regardless
of health status (i.e. health or not), always check first.

Contrastingly, there is little or no apparent reason not to consume caffeine if you are
fully healthy, after all, it is one of the worlds most powerful and research proven
supplements. It can boost performance, reduce fatigue, increase focus, motivation,
energy and help you burn fat (Goldstein et al., 2010; Roelands & Meeusen, 2014;
Paulus et al., 2015)!

It also have several health benefits! The combination of this with Cleanburn is
probably the best legal and natural fat burning stack available, far superior to most
commercial fat burners. With that being said, remember it is only a supplement stack
to give you an edge, the majority of fat loss still comes from diet and exercise.

Calculate Calories

Although i’ve provided several example diets based on bodyweight, if you are
tailoring your diet yourself or following an alternative plan then this is the first step.
As shown in the hierarchy graph, its very important you get this as accurate as
possible. Quite simply, too many calories and you won't drop the fat or get that lean
muscular body you are after.

In contrast, we don't want calories stupidly low either! If you drop them down to a
very low (sub 1000 per day for more than a day or two) you won't tone up or improve
strength, you may also get ill and every workout will suck! Finding the balance is key,
if you don't support the intense workouts you'll just become weak and ill.

Note: The only exception to this low calorie rule is the strategic fast days i’ve
deliberately programmed into this plan. Please note, these are strategically placed by
me and are also optional. Although they are very low in calories, they are only the
odd days and not performed for an extended period of time.

The number of calories you need depends on a wide range of factors like your age,
gender, total weight and lean mass, energy expenditure in and out of the gym, your
goals, and more.
To get an idea of how many calories you need, you can use a simple, or a more
advanced way of calculating calories. If you follow the example meal plans provided,
it will already have tailored calories based on bodyweight.

Simple Step by Step Guide to Calculate Calories

Please remember, these calculations are only if you are not using the example meal
plans provided. If you are, I have already provided the recommended calories and
macros based on your bodyweight, you can skip this section.

1. Determine Maintenance Calorie Intake / Energy Expenditure Per Day

12 – 13 calories per pound for normal and healthy individuals with a sedentary
lifestyle doing a moderate amount of exercise and struggles to maintain weight (pick
lower number if you have a slow or sluggish metabolism).

14 – 16 calories per pound for those that exercise 4 + times a week and also have an
active job and a fairly good metabolism.
17 – 18 calories per pound for those involved in vigorous exercise and physically
demanding jobs (for example 10 or more hours per week of added exercise, plus a
very physical job).

For example, if you pick 15 and multiply it by 150LB your maintenance calorie intake
2250.

2. Adjust based on your goals

• Weight gain: Add 300 calories or 10-15% to the above calculation.

• Weight loss: Subtract 400-600 calories or 15-25% from the above calculation

This formula is not as accurate for individuals who have a high amount of body fat or
who are very obese, because it uses a calorie per unit weight.
If you are over 20% body fat (male), or, 30% for a female, I suggest you subtract 20 -
50lb’s (depending on how much extra fat you have) from your weight and then do the
calculation.

Another good method is picking your IDEAL bodyweight then doing the calculation (as
long as it’s not something crazy like 100lbs less than current weight, that is).

Now you have a rough calorie goal, you can tailor your macros to it, as discussed
below. Ofcourse, if you aren’t experienced with macros, tracking and counting food,
just pick one of the example meal plans which is similar to your suggested calorie
intake above.

Meal Plans Based on Bodyweight

If you can’t find a specific diet plan based on your bodyweight then there’s a good
reason for this, i’ve not just “forgotten”. All the meal plans are designed based on
what I believe to be the optimal calorie range for dieting. Let me explain…

For example, there is no meal plan below 140 LB for a reason, any one below 140LB
would pick the 140 LB plan.

If you were to reduce calories below this from day 1 you would struggle to get
adequate energy, macros (carbs/protein/fat) and micros (vitamins and minerals) to
meet your bodies needs. This isn’t to say you won’t have to drop it lower at some
point, such as when you become very lean or have been dieting for some time.

However, to start on less calories than this is unwise, even if you weigh less than 140
LB. If you are less than 140 LB start here and monitor progress. Remember, the
metabolic workouts and other strategies are all going to help you shred fat, so even
if you don’t think you can lose weight on this amount of calories just try, you may be
surprised.

In contrast, if you weight more than the listed meal plans you would start on the
highest meal plan available. Again, this is because I believe that to be at the UPPER
level for an individual to lose large amounts of body fat.
In addition, if you do weigh more there’s a good chance you have excess body fat to
lose (which is likely why you bought the program in the first place - it’s not a bad
thing and congrats for getting started). If you didn’t know, excess body fat requires
virtually no extra calories, so, if you compared yourself to someone else with the
same amount of lean mass but 30 LBs less fat, your calorie requirements at rest
wouldn’t be much higher.

Adipose tissue (fat stores) is just a dominate fuel source waiting to be burned during
starvation (think back to caveman years). It doesn't require large amounts of fuel like
your muscles, brain or all other organs do.

In summary, if you weigh less than 140LB then start on the 140LB plan. If you weigh
more than 180LB start on the 180LB plan.

Please note, if you want to get a more accurate calorie goal than just going off
weight, you must use the Calorie Calculator above. The calorie suggestion based
on bodyweight is just a “rough” prediction to get you started, I strong suggest you
calculate your calories for a more accurate intake based on your body and activity.

Calculate Macros

Again, if you are a beginner and following my meal plan examples this is done for
you and you can skip this section.

However, if you are doing it yourself then calculating your total macro intake is also
key, follow the wrong guidance (like many systems, coaches and even the
government provide) and you'll have a hard time dropping fat or getting into ketosis.
Now you have your daily calorie needs it's pretty simple to calculate macros, here's
how.

Carbs:

1. Divide the total calories per day by 100. For 1430 this would equal 14.3.
2. Now take that number and multiply it by 5%. So 14.3 x 5 would equal 71
3. Now, divide this new number by 4. This will equal the amount of carbs per day. For
example, 71 / 4 = 16 grams of carbs per day.

Protein:

Repeat the process above use 30%, for example:

1. Divide the total calories per day by 100. For 1430 this would equal 14.3.
2. Now take that number and multiply it by 30%. So 14.3 x 30 would equal 429
3. Now, divide this new number by 4. This will equal the amount of carbs per day. For
example, 429 / 4 = 107 grams of protein per day.

Fats:

Repeat the process above use 65%, for example:

1. Divide the total calories per day by 100. For 1430 this would equal 14.3.
2. Now take that number and multiply it by the percentage listed, e.g. 65%. So 14.3 x
65 would equal 930
3. Now, divide this new number by 9. This will equal the amount of fat per day. For
example, 930 / 9 = 103 grams of fat per day.

Now you have the total daily macro and calorie intake you can start to fit your
favorite meals into this daily allotment. To make things easy you can follow the
example meal plans provided and just slightly alter portion size to fit your specific
intake.

Fiber:

To keep things simple and easy to follow i've not included fiber intake into the
calories / macro split. This is not to say fiber isn't important and you will see from the
example meal plans that you can consume anywhere from 25-50g per day. If you
focus on the foods in the shopping list and meal plan while eating 3 portions of
green veg per meal you should hit your fiber goals everyday.

On this specific ketogenic diet you also need to watch fiber, as more processed forms
(in protein bars and products) are not digested like plant fiber and can spike your
blood sugar levels. When this occurs, it obviously stops the whole ketogenic process
and can “know you out of ketosis”
Meal Plans

For those of you who are less familiar with macros and tracking I've designed several
specific meal plans which can be tailored to your body weight / calorie goals. This
comes with a comprehensive food list and breakdown of every ingredient so it can be
personalized to your food preferences.

As the meal plans come in 100 calorie increments simply round your suggested
calorie target number up or down and pick which ever is closest. If after calculating
total calories the plans are all to low, simply adjust the meal portions at 1 or 2 meals.

Remember, tracking calories / macros can be off by 20-30% so don't worry about a
50-100 calorie difference per day - it’s about being consistent and following the
basics.

As I emphasize throughout this guide, you also need to tweak and change the
starting set up to achieve your goals. This is just an educated estimate to start you
off, no machine, expert or even lab can keep you a truly accurate recommendation for
daily calories / macros as the body is so unique and your daily activities / movement
change everyday.

Without diving into it too much, along with your body’s natural shift in metabolism
and calorie’s burnt, even the foods you eat can be off by 20-30%!!! Further, one
studied even found train dietitians misreported by 30%.

People often obsess over 5 grams carbs or 100 calories and it’s truly insane. You are
probably naturally off by 20-30% anyway, stop obsessing over the 2% change each
day!

Please also remember the meal plans are just examples. Furthermore, you DO NOT
need to follow each and every meal, everyday. I provide so much variety to help give
you plenty of selection, most people will test the meals then select their favorite 10 -
15 meals and just re-build the meal plan to fit their calculated macros / calories.
I recommend this, as you should obviously pick foods and meals you enjoy over ones
you aren’t interested in or even dislike. Your daily calorie allowance is just like a bank
balance - don’t waste it! It’s also much easier to maintain long-term, as you can buy
in bulk and meal prep in advanced.

Metabolic Advantage Diet Fat Burning Fasts

Another unique strategy found in this guide is my addition of what I term “Fat
Burning Fasts”.

While Intermittent Fasting is nothing new, there isn't the strategic combination and
protocol or the supplements I propose here.

To perform this, its very simple, you will perform it ONCE per week. In other words, 1
day per 7. You can pick the days, although you must have at least 3 days break before
your last one. For example, if you did the first fast on day 7 of week 1, you could not
do week 2’s fast on day 8. You would have to wait till day 11, so you had that 3 day
break.

As always, you should consult with a medical professional before doing any fasting
method or going long periods of food. Anyone with a medical issue or illness should
not do these fasts, especially those with diabetes or metabolic issues as it can cause
low and very dangerous drops in blood sugar levels.

Finally, I would also not recommend these fasts if you are extremely active, feel
weak, fatigued or get light headed and dizzy easily when dieting or on low calorie
diets.

They are also optional and will not make of break this program. Sure, they will
certainly help, I'm confident of that but, will they make a dramatic difference over 10
weeks? No, consistency, diet and exercise are of course key. Don’t skip them for the
sake of it, I’m just emphasizing that if you can’t do them for whatever reason, you
can still get good results.
To perform these 1 day fasts, you will pick a day where you are just doing cardio or a
rest day. It should also be a day that isn’t totally crazy at work or in your life. For
example, if you have an interview, an important day at work, or, a hectic 15 hour day,
you would simply not pick to do this - use common sense.

Once you’ve programmed or picked your day, you will start the day with a 6 hour fast.
All you will consume in the morning is 10 grams of coconut oil or ketones, along with
the caffeine and fat burner if you are taking it. You sh

Adjusting & Tailoring Diet

Regardless of what plan you follow or what coach you work with it is important to
monitor and adjust your diet based on the bodies feedback and results (strength in
the gym, photos / measurements etc).

There's never a perfect diet and you'll never get it right first time, even the worlds
best coach will have to tweak and adjust your diet. If you take one thing away from
this program I hope its the importance of adjusting your regime.

Far to many people carry on for weeks getting slow or minimal results. If your trying
to drop fat, you should be seeing noticeable results every 2-3 weeks. If not,
something is wrong and you must change it.

For this reason the stated calories / macros will need adjusting at some point, in
some cases you need to increase them and others you may need to decrease them.
Although this can be a complicated process, there are some simple or obvious signs
that changes are needed and I'm going to help you keep it simple. Here are some key
signs:

When You MAY Need More Calories

• You have an active job such as personal trainer and work long hours.

• You have a very fast metabolism and can never gain weight or muscle.

• You lose fat rapidly and have to cram your face everyday with junk food just to
maintain a healthy weight.

• You're constantly weak, fatigued and extremely tired while following this program.

• You're doing other exercise / sport along with the training prescribed in this plan.

• You're going from eating 4000 calories a day to following the guidelines in this
plan.

• You feel constantly run down and weak.

• You are always absolutely starving and can barely function (remember some hunger
is normal, don't confuse the two).

When You MAY Need Less Calories

• You're not losing fat.

• Results are slow

• You can’t see noticeable changes within 7 - 14 days

• You have a very in-active job and lifestyle with the gym being your only activity. For
example a desk job followed by the gym then spending the whole night on your
sofa.

• You have a very slow metabolism and can never lose fat (warning: this only occurs
0.01% of the time, most people use it as an excuse or blame this when really their
diet and exercise regime are sub-optimal).
• You have never eaten much food and are never hungry.

• You’ve already been on a low calorie diet or eat less than the recommended plan I
gave.

• You're following the current plan and struggling to eat all the food.

• There's no change in your measurements at the 2 or 4 week mark despite following

the plan exactly as prescribed.

If any of these apply to you it's important to monitor progress. I always recommend
spending 2 weeks following the prescribed plan before changing things, it takes time
for your body to adapt. Therefore, if you feel weak, hungry or tired after day 3 it
doesn't necessarily mean calories are too low- you just haven't adapted yet!

If you've completed lots of successful diets, then you may have a good idea of your
calorie intake. If this is the case, you can of course tweak the calories to fit with what
you know works well.

Meal Timings / Frequency

People often ask about the meal timings listed. As emphasized, these are just
EXAMPLES. You should tailor them to you, if you have work or other commitments
and can’t eat at the times laid out this is totally fine, just re-schedule everything to
fit your life.

For the Metabolic Advantage Diet, it is important to remember you are a fat burning
machine and guess what? You probably have 50,000 - 100,000 calories of stored fat on
your body!!

If you go a few hours within food, or don’t eat upon waking for a few hours that is
TOTALLY fine. The only time I do recommend you eat is pre workout, so you have som
fuel and can perform as optimal as possible.
It’s very easy to shift the example meal plans around you and your schedule. For
example, if you train in the morning just have the Pre-Workout Meal first, followed by
the post workout meal and then the other meals spread out for the remaining hours
of the day.

There is no superior meal frequency or specific timings, except for the workout meals
(La Bounty et al., 2011). There is no magic behind 5-6 meals a day compared to 3-4,
despite what you may have been told. As a rule of thumb, eating around every 4
hours (or 3-5) works well so you can fit 4 meals in over a 16 hour day.

Don’t overthink this, just meet the TOTAL DAILY INTAKE, this is absolutely vital.

I’ll just re-emphasis this as it is key for you to understand.

If your total calories and carb, fat and protein intake is the same everyday, it does
not matter if you eat 3 or 6 meals per day.

You could eat all 4 meals in a smaller 10 hour period, or, space them out over a 20
hour period. Results would be VERY VERY similar.

The only exception is elite athletes or pro bodybuilders, who need to maximize
that 1%.

Please tailor your meals yourself and move stuff around, if you get it slightly wrong it
doesn’t matter, like i said, total daily intake is your priority.

Here are some example timings to help you tailor it based on gym session time.

Meal Timings in the Example Plans:

8 / 9am - Breakfast
12 / 1pm - Lunch
3pm - Pre Workout
5pm - Post Workout
8pm - Evening Meal

Training in the AM Example:

5-8am - Pre Workout (depending when you wake up and train, take it 60 mins before).
9 - 10 am - Post Workout (take around 1 - 2 hours after you train).
1pm - Meal 1 (can be lunch time or breakfast meal of the example).
5pm - Meal 2 (can be lunch time or the evening meal of the example).
8/9pm - Meal 3 (can be lunch time or the evening meal of the example).

Training Later in the Evening Example:

10am - Breakfast (fast for first couple of hours to push the meals back later)
2pm - Lunch
5pm - Pre Workout
7pm - Post Workout
9pm - Evening Meal

I’ve structured in this way so you still get 2 meals post workout to aid recovery. There
will be less food in the day but if you’re just working or sat at a desk, that is fine, you
don’t need a ton of food or energy to type on a PC. In fact, it actually allows for fat
loss all day long.

Training at Lunch Time Example:

8 am - Breakfast
12pm - Pre Workout
2pm - Post Workout
5pm - Meal 2 (Lunch Meal here)
8 / 9pm - Evening Meal

10% Rule

When making changes I recommend 10% adjustments. For example, if you're

increasing calories do this by 10% (increase all macros by 10% equally). Vice versa, if
dropping calories do this by 10% at a time. If after 7-14 days there are no
improvements or change adjust it by another 10%.

People underestimate how small changes can make a big difference. If your
struggling to burn fat a simple 10% decrease in calories can cause instant and
noticeable changes in bodyfat. If after 1-2 weeks it’s still not working, simply alter by
another 10%.

Don't make drastic changes that are not needed, remember the body is a survival tool
and will always try to adapt. You want to keep plenty of reserves / tricks saved for
when you next plateau, if you go straight from 0 to 100 you will get stuck at the first
hurdle and have no where to turn.

Metabolic Advantage Diet Foods Lists

The basis of the ketogenic diet should be REAL food (meat, eggs, nuts, cheese,
vegetables and healthy oils). Apart from the obvious limitation of carbs in food, it is
also recommended to avoid processed food and “fake foods” that fit the ratios.

Foods to Include
Red Meats Beef, veal, goat, lamb, and other wild game (1,2)

Pork Pork loin, Pork chops, Bacon, sausage, ham (3)

Poultry Chicken, Duck, Quail, Pheasant (4)

Fatty Fish Catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon,

trout, and tuna (5)

Eggs Prepare them in a whatever way you like: fried, deviled, boiled,
poached, over-easy or scrambled.

Healthy Fats and Butter, heavy whipping cream, cream cheese, and other high fat
Oils dairy (2). Extra virgin olive oil, coconut oil, avocado oil

Cheese Unprocessed cheeses such as cheddar, goat, swiss, and

mozzarella cheese (2)

Nuts and Seeds Almonds, walnuts, brazil nuts, pumpkin seeds, peanuts, chia
seeds, and natural nut butters (6)
 Low Carb Most green vegetables, leafy green vegetables, onions, peppers,
Vegetables cauliflower, mushrooms, etc. (7,8,9)

Beverages Water, coffee, tea

Condiments Mustard, hot sauce, lemon juice, lime juice, salsa

Ranch, mayonaisse, bleu cheese dressing (10)

(1) Acceptable to choose fattier cuts.

(2) Choose grass fed if possible for better fatty acid profile content.
(3) Watch out for added sugars or fillers.
(4) Choose free range or organic if possible.
(5) Choose wild-caught if possible.
(6) Moderate intake, as carbohydrate and calories can easily rise with nuts and seeds.
(7) Important for overall health, as they are a great source of vitamins and minerals.
(8) The more fiber they contain, the better.
(9) Provide the greatest value, as they are high in volume in comparison to the
calories they contain. Your stomach is not a calorie counter, but instead a volume
counter.
(10) Limit intake. Although they fit nutritional profile of keto diet, they are filled with
processed vegetable oils

Foods to Limit/Avoid
Sugary Foods Cakes, ice cream, candy, and other processed treats

Grains Oats, rice, barley, corn, and wheat based cereals, pastas, bread

Starchy
Potatoes, carrots, yucca, yams, parsnips
Vegetables

Fruit All fruits except small portions of berries

Beans/Legumes Peas, black beans, chickpeas, lentils, etc.

Unhealthy Fats Vegetable, Canola, Peanut oils etc. Ranch, bleu cheese dressing,
mayonnaise.
 Alcohol Beef, wine, mixed drinks (1,2)

Low-Fat/Diet
Low fat yogurts, bars, etc. (3)
Products

Sugar Free Diet

Protein bars, puddings, jellos, etc.
Foods

Beverages Soda, fruit juice, milk, smoothies

(1) May throw you out of keto with carb content.

(2) Chronic consumption not ideal for body composition and health.
(3) Often filled with sugar alcohols, which can kick you out of keto.

Example Meals

Although you have full example 7 day plans to use, here is a brief overview to give
you some ideas. There also 100’s of great ketogenic diet cookbooks and recipe books
online which you can purchase to add more variety into your diet!

Breakfast
• Bacon and eggs
• Ham and cheese omelet
• Scrambled eggs with spinach, peppers, and onions
• Ketogenic milkshake (Almond milk, peanut butter, cocoa powder)
• Baked Eggs with spinach, pork sausage, and cheese
• Microwave Flax Muffins
• Heavy whipping cream in coffee with small amount of protein powder

Lunch
• Mixed green salad with bacon and bleu cheese
• Bacon wrapped hot-dogs
• Shrimp salad with olive oil and avocado.
• Sausage and pepper soup
• Broccoli beef stir fry in coconut oil
 • Low carb chili lime meatballs
• Portobello personal pizzas
• Pork chops with parmesan cauliflower and salad

Dinner
• Buffalo chicken soup
• Pesto stuffed turkey cutlets with vegetables
• Bunless beef burger with bacon, egg, cheese
• Steak and feta cheese on a bed of spinach
• Salmon and broccoli cooked in butter
• Keto pizza on cauliflower crust

Snacks
• Handful of nuts and celery sticks with guacamole and salsa
• Cheese and sausage roll-ups
• Guac-filled deviled eggs
• Jalapeno poppers
• String cheese, broccoli, and ranch
• Pork rinds with cucumber “chips”
• Smoked Salmon strips spread with cream cheese

Desserts
• White chocolate fat bombs
• Keto Mousse
• Keto strawberry cheesecake
• Low carb almond cookies
• Dark chocolate covered strawberries
• Flourless chocolate cake
• Coconut peanut butter truffles

Example 7-Day Meal Plan

Monday
BREAKFAST: Steak and eggs
LUNCH: Shrimp Salad with Olive Oil and Avocado
DINNER: Bunless beef burger with peanut butter, egg, cheese
SNACK: Keto Mousse

Tuesday

BREAKFAST: Ham and swiss cheese omelet

SNACK: Jalapeno poppers
LUNCH: Bacon wrapped hot dogs
DINNER: Buffalo chicken soup

Wednesday

BREAKFAST: Microwave flax muffins

LUNCH: Pork chops with parmesan broccoli
DINNER: Keto pizza on a cauliflower crust
SNACK: Chocolate peanut butter fat bomb

Thursday

BREAKFAST: Heavy whipping cream in coffee with a small amount of protein powder
SNACK: Cheese and ham roll-ups
LUNCH: Sausage and peppers sautéed in coconut oil
DINNER: Lettuce wrapped beef “tacos” with guacamole and salsa

Friday

BREAKFAST: Scrambled eggs with frozen fajita blend vegetables

LUNCH: Low carb meatballs with Brussel sprouts
DINNER: Steak and feta cheese on a bed of spinach
SNACK: Dark chocolate covered strawberries

Saturday
BREAKFAST: Ketogenic milkshake with MCT oil
SNACK: Handful of nuts and celery sticks with guacamole and salsa
LUNCH: Chicken stuffed with pesto and cream cheese with vegetables
DINNER: Personal portabella pizza

Sunday

BREAKFAST: Baked egg cups with spinach, sausage, and cheddar cheese
LUNCH: Spinach “Caesar” salad without croutons
DINNER: Grilled Salmon and asparagus
SNACK: Hardboiled eggs and guacamole

Keto Supplements

A well formulated diet should be able to provide you with all of your micronutrient
needs, be sustainable, and provide a good quality life.

Supplementation is never a MUST, however it may help to provide nutritional

insurance, raise your ketone levels, provide convenience, and make the diet easier,
especially in the transition phase.

Supplement Benefits Incorporation Into Diet

Help increase ketone levels and is

one of the most rapidly available
Use it to fry eggs, meats, or
energy sources.
MCT Oil vegetables in or add it to
coffee or shakes
They also provide a series of health
benefits, similar to ketones.

Add to dessert recipes, throw

Can help to increase daily protein
Whey Protein in half a scoop in yogurt,
intake
make a protein shake.
 Can help to increase alertness and
Add caffeinated beverages
mental focus.
such as coffee or tea daily.

Caffeine Can provide energy and help to burn

If you choose to supplement
more fat.
200 mg of caffeine may be
Has been shown to provide
beneficial.
performance benefits for athletes

Can provide a convenient source of

calories and nourishment when
Meal
things get busy
Replacement Try a supplement like KetoCal
Powder
Used clinically to treat neurological
disorders

Add salt liberally when

cooking or eat salty foods
like pickles.
Can help to neutralize shifts in
Electrolytes
water and mineral balance. When taking supplements,
aim for 3-4 grams sodium, 1-
gram potassium and 300
milligrams magnesium.

Helps to raise the body’s ketone Try a ketogenic diet

Exogenous
levels and provides a series of supplement, I recommend
Ketones
health benefits. Keto-OS or KetoCal

The worlds number one sports

supplement helping you with
Aim for 5 grams per day of
Creatine performance and physique. New
Creatine monohydrate.
research is now showing numerous
health and disease benefits.

Eating Keto On-the-Go or On-the-Road

When times get busy, sometimes you can’t always make your own meals, or find
yourself in a spot where you are not prepared. And, sometimes you just want or need
to go out to eat for convenience or social engagements.

Don’t worry, here are some reliable keto options to find at restaurants or on the go.

• Bunless or lettuce wrapped burgers

• Salads with protein and fat (cheese, oils etc)
• Burrito bowl without the rice or beans
• Breakfast sandwiches without the bread
• Grab n Go convenience items- hard boiled eggs, string cheese, beef jerky, deli
meat
• Any meat or fish dish
Targeted Carb Loads

One aspect that makes the Metabolic Advantage Diet unique is the targeted carb
load, which I believe normal long-term Ketogenic dieters miss out on. A targeted
approach has certain benefits, that can play an important role in long-term success
and health.

By totally eliminating carbohydrates for ever, you may negatively impair some
aspects of your gut bacteria, lose the enzymes to sufficiently metabolize and
breakdown carbohydrates in future and possibly down regulate hormones and organs
such as your thyroid and testosterone.

Ultimately, the targeted carb loads in Metabolic Advantage Diet will help give you
“Metabolic Flexibility”, allowing you to use both carbohydrates and fats as fuel when
needed.

From a psychological perspective, the targeted carb loads during the Metabolic
Advantage Diet can be programmed around your lifestyle, for example, if you have a
weekend away you can use this targeted carb loads to relax a little and enjoy some
carb based food without freaking out or picking the cheese and pepperoni off your
pizza!

There’s a 2 stage, process to planning the targeted carb loads, this allows your body
and enzymes to adapt, rather than going from no carbs to 400g over night. Here’s a
rough breakdown:

Day 1 & 2 - Transition In

Add in 15 grams for those weighing 100 - 160LB and 25 grams for those weighing
160LB + of carbs during the workout. Combine this with 5g BCAA, 5g MCT Oil and 10g
Ketones.
This should be taken in an easily digestible form such as dextrose, vitargo or other
simple sugar form. 30 minute following the workout you will take another 40 grams
of carbohydrates (people weighing 200LB + can have 60g) along with protein and fat
as their post workout meal or shake. Combine this with 10g Ketones.


This is optional, however, you can take your carbs post workout with 500mg
Berberine, 1g Fenugreek and 400mg Chromium.

Day 3 & 4 - High Carb Peak

For intra (during) the workout follow the same approach above.

For post workout, you can follow the same approach but have more carbs if you are
using this as a mini dieting break. For example, you could take the intra workout mix
and then 60 minutes post workout eat one medium size pizza.

This is the perfect time to hit the gym and break some personal records. As
mentioned, it also allows for extra dieting “flexibility”, so you can have some treats
or go for a meal out with family / friends, as long as it’s in moderation and fits into
your planned calorie / macro intake.

Remember, this is not an excuse for an all you can eat binge, where you are in bed
passed out from 2 large pizzas and a tub of ice cream. Moderation is vitally key - see
below.

Learn to make “bad foods” part of your lifestyle and cook healthier alternatives that
you enjoy. For normal “bad food” keep it to the OCCASIONS when we do the carb load
and do not overeat.

Pick the right foods, just because it’s a targeted carb load, you can stick with “clean”
carbs such as fruit, grains, dairy and sources such as potato. If you do have a habit or
binge eating at the first sign of pizza and do best by eliminating it completely during
a diet then stick with that.
If you like to “eat clean” and have gone months or years without any “bad or
processed” and are completely not interested in it then of course, you can skip the
“bad” food.

Finally, remember to make sure you put all those excess calories & carbs to good use
with some insane workout sessions!

Day 5 - Transition Back Down

On the 5th day you will do a transition back down into ketosis. To do this, you will cut
out carbs and bring them back down to 5%, however, you will make protein 50% of
your daily intake for this day, with fat being 45% of your calorie intake.

This is easy to achieve for the meal plans, simply reduce the fat sources serving sizes
by 30% while increasing the protein sizes by 30%.

Targeted Carb Load Schedule

The targeted carb load schedule is very simple, however, there is slightly flexibility if
you want to make it fit with a special occasion, such as a night out or meal with your
family / spouse etc.

• Week 1: Normal Ketogenic Diet (with 1 day fat burning fast).

• Week 2: Normal Ketogenic Diet (with 1 day fat burning fast).

• Week 3: Normal Ketogenic Diet (with 1 day fat burning fast).

• Week 4: First 4 days are a carb load as explained above, day 5 is a transition back

down and then the 6 and 7th day is back to normal.

• Rotation Finished: Go back to Day 1.

This gives you a 4 week / month rotation. Obviously there are some months with
more than 28 days, when this occurs you will fill these days with normal ketogenic
diet days. For example:

• Week 5: 29th, 30th and 31st - remaining a normal ketogenic diet and then go back to
week 1.

Targeted Carb Loads / Refeeds: Don’t Over Do It

I must emphasize that the laws of thermodynamics and calories still count. Like with
any refeed, carb load, cheat meal or dieting break, the more you overeat the more fat
you gain, in a linear relationship. I’ve drawn a graph below to highlight this:

Safe / Recommended
Range

As you can see, the first 4 scenarios aren’t a major issue, on occasions ofcourse. You
won’t store massive amounts of fat or be knocked out of ketosis for hours or days.
These meals can also be beneficial, proving acting as a refeed to increase your
metabolism and hormones, which we will discuss later.

However, the 5th scenario is a completely different story and all too common in the
fitness world, caused by long-term restriction and boring diets. It’s important to avoid
this scenario at all costs, where you go out and eat everything in site, only enjoying
the first 10 minutes but then continuing for the sake of eating until you feel sick and
disappointed.

This type of all you can eat binge is a sure fire way to fat gain and will wreck your
physique. For most people doing this, it will cause you to re-gain all the fat you lost
over the last week and kick you out of ketosis for days.

Some simple maths can demonstrate how bad it is for your fat loss efforts. For
example, when dieting you may restrict by 500 calories per day. This means, over 6
days you cut out 3000 calories and close to 1LB of fat (which is 3500).

However, say on the cheat day you manage to scoff down 3, 4 or even 5000 calories
(which is very easy and common), all of a sudden, you eaten an excess of around 3000
calories over what you burn. Therefore…

6 Day Diet: - 3000 calories

1 Day Binge: + 3000 calories

Total calorie deficit / reduction for that week = ZERO

Cheat Meals vs Strategic Carb Loads / Refeeds

For the Metabolic Advantage Diet to work I do not recommend random cheat meals.

While they can be a nice psychological break they do not provide any actual physical
benefit when compared to the planned carb loads or refeeds.

Remember, this is not to say you can't enjoy some ice cream, a burger or half a pizza
as a REFEED. It's important to understand the difference, with a carb load and refeed
being strategic and controlled, where as a cheat meal is random and normally an un-
controlled binge.

To emphasize it again, the refeeds are not an excuse to have 4 days of "bad" food, but
they do allow for 1-2 "bad" meals every few weeks. Make sure they are controlled and
sensible and keep within or close to your prescribed macros.
 Calorie Requirements

Daily Intake: 1300

Macronutrients
(%) (cal) (g)
Carbohydrates 10 130 33
Protein 35 455 114
Fats 55 715 79

Please note, carbs can be up-to 10%, which would be around 45-50
grams. Ofcourse, it’s best to keep them as low as possible, but most of the
carbs in this meal plan will be from vegetables, which do not spike blood
sugar levels like direct carb sources would (i.e. bread, sugar, fruit etc).

Low Carb Day Calorie Requirements

Daily Intake 1500

Macronutrients
(%) (cal) (g)
Carbohydrates 10 150 38
Protein 40 600 150
Fats 50 750 83
 Day 1 Example Plan
Protein Carbohydrates Fats Calories

116 32 75 1287

Breakfast (9pm) Keto Chocolate Praline Pancakes Post Workout (5pm) Whey
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Sugar Free Flavdrops 1 tbsp 0 0 0 0 0 Whey 1 Scoop 22 2 0 2 114

(Flavouring)
BCAA 5g 5 0 0 0 20
Sugar Free Chocolate 1tbsp 0 0 0 0 0
Total : 27 2 0 2 134
Sauce

Chopped Hazelnuts 20g 3 2 2 8 92

Egg Whites (for Pancakes) 5 20 0 0 0 80 Evening Meal (8pm) Sausage & Eggs
Almond Flour 30g 7 3 3 14 166 Ingredients Amount Protein Carbs Fibre Fats Kcal

Stevia & Cinnamon 3 tsp 0 0 0 0 0 Turkey Sausage 1.5 18 0 0 10 177

Total: 30 5 5 22 338 Tomato 100g 3 3 1 0 24

Scrambled Eggs 2 12 0 0 8 120

Side Salad 1 Bowl 0 10 5 0 40

Lunch (2pm) Strawberry Salad
Total: 33 13 6 18 346
Ingredients Amount Protein Carbs Fibre Fats Kcal

Large Mixed Salad 1 Bowl 1 2 6 0 12

Sliced Strawberries 100g 0 3 4 0 12

Blue Cheese 30g 8 2 2 12 148

Almonds 30g 7 4 4 16 188

10g BCAA 10g 10 1 0 0 44

Total : 26 12 16 28 404

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 5 0 0 5 65
 Day 2 Example Plan
Protein Carbohydrates Fats Calories

117 32 66 1190

Breakfast (10am) Egg Omelette Post Workout (5pm) Shake

Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

3 Whole Eggs 3 22 0 0 11 187 Whey 1. scoops 23 2 0 3 127

Brocolli Handful 0 2 2 0 8 Ketones/Coconut Oil 5g 0 0 0 5 45

Peppers Handful 0 3 2 0 12 Total : 23 2 0 8 172

Asparagus Handful 0 2 2 0 8

Total : 22 5 4 11 207
Evening Meal (8pm) Chicken Pesto Cream Cheese
Ingredients Amount Protein Carbs Fibre Fats Kcal
Lunch (2am) Tuna Mayo Salad
Chicken Breast 100g 22 0 0 3 115
Ingredients Amount Protein Carbs Fibre Fats Kcal
Basil & Spinach 150g 2 3 3 0 20
Canned Tuna 1 can 22 0 0 1 97
Tomatoes 75g 0 3 0 0 12
Large Mixed Green Salad Large
0 2 3 0 8 Cream Cheese 30g 8 2 0 8 112
Leaves Bowl
Pesto 1tbsp 1 2 0 12 120
Spinach 100g 3 4 2 0 28
Mozzarella 30g 8 1 0 10 126
Tomatoes 75g 0 3 0 0 12
Total : 41 11 3 33 505
Pepper 75g 1 4 2 0 20

Low Fat Mayonnaise 2 tbsp 0 1 0 8 76

Total : 26 14 7 9 241

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 5 0 0 5 65
 Day 3 Example Plan
Protein Carbohydrates Fats Calories

116 41 78 1330

Breakfast (10am) Protein Pancakes Post Workout (5pm) Chocolate PB Pudding

Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whey 0.5 scoop 12 1 0 1 61 Almond Butter 30g 8 3 3 15 179

Egg White & lots of 100% Cocoa 2tsp 3 1 2 2 34

200ml 20 1 0 0 84
Cinnamon
2% Greek Yoghurt (Total 100g 10 4 0 2 74
Sugar Free Maple Syrup 2 tsp 0 5 0 0 20 Fage 2%)
Coconut Flakes 10g 0 2 0 9 89 Stevia Sweetner 1 tsp 0 0 0 0 0
Blueberries 100g 1 8 3 0 36 Total : 21 8 5 19 287
Butter Spray - 0 0 0 0 0

Total : 32 17 0 10 286 Evening Meal (8pm) Steak & Veg

Amount Protein Carbs Fibre Fats Kcal
Lunch (2am) Cheese & Tomato Omelette Steak 120g 30 0 0 15 255

Amount Protein Carbs Fibre Fats Kcal Spinach 75g 1 3 1 0 16

Whole Eggs 2 14 0 0 8 128 Mushroom 100g 3 3 1 0 24
Tomatoes 50g 0 2 0 0 8 Avocado Half 2 2 3 13 133
Dried Mixed Herbs 1 tsp 0 0 0 0 0 Tomatoes 75g 0 3 0 0 12
2% Cheese 30 8 3 0 8 116 Total : 36 11 5 28 440
Total: 22 5 0 16 252

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 5 0 0 5 65
 Day 4 Example Plan
Protein Carbohydrates Fats Calories

127 36 73 1309

Breakfast (8-9am) Eggs, Bacon & Avocado Post Workout (5pm) Chocolate Pudding
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whole Eggs 3 18 0 0 12 180 Sugar Free Caramel Sauce - 0 0 0 0 0

Lean Bacon 2 (30g) 9 1 0 8 112 Low Fat Greek Yoghurt 200 20 3 0 0 92

(Total Fage 0%)
Avocado 50g 1 3 3 7 79
100% Cocoa Powder 1 tbsp 0 2 1 1 17
Total : 28 4 3 27 371
Peanut Butter 30g 8 4 3 12 156

Lunch (12pm) Shrimp Salad Stevia - 0 0 0 0 0

Total: 28 9 4 13 265
Amount Protein Carbs Fibre Fats Kcal

Shrimp 150g 22 0 0 1 97

Mixed Leaf Salad 150g 2 2 3 0 16

Evening meal (8pm) Spiced Feta Salmon
Ingredients Amount Protein Carbs Fibre Fats Kcal
Waldens Farm Salad 1-2 tbsp 0 0 0 0 0
Dressing Salmon Fillet 120g 30 0 0 12 228

Additional Low Carb Veg 1 cup 0 8 5 0 32 Large Salad 50g 0 5 1 0 20

options: Tomato, Celery,
Mushrooms 100g 3 3 1 0 24
Pepper, Cucumber, Carrot
etc Peppers & Onions 1 cup 1 5 2 0 24

Total : 24 10 8 1 145 Feta 30g 8 0 0 15 167

Spices 1-2 tsp 0 0 0 0 0

Pre Workout (3pm) Total: 42 13 4 27 463

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 5 0 0 5 65
 Day 5 Example Plan
Protein Carbohydrates Fats Calories

116 41 77 1321

Breakfast (8am) Whey Post Workout (5pm) Caramel Coffee Smoothie

Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whey 1 Scoop 22 2 0 2 114 Low Fat Greek Yoghurt 100g 10 3 0 0 52

(Total Fage 0%)
Ketones/Coconut Oil 5g 0 0 0 5 45
Unsweetened Almond 200ml 0 3 0 1 21
Total : 22 2 0 7 159
Milk

1 Scoop Vanilla Whey 1 scoop 22 2 0 2 114

Lunch (12pm) Egg Salad
1 Cup Black Coffee 1 cup 0 2 1 1 17
Ingredients Amount Protein Carbs Fibre Fats Kcal
Stevia 1 tsp 0 0 0 0 0
Whole Eggs 4 24 0 0 16 240
Sugar Free Caramel Sauce 1tbsp 0 0 0 0 0
Mixed Leaf Salad 150g 2 5 3 0 28
Cream 1/3 cup 0 0 3 18 162
Waldens Farm Ranch 1-2 tbsp 0 0 0 0 0
Total: 32 10 4 22 366
Salad Dressing

Additional Low-carb Veg 75g 0 10 5 0 40

options: Tomato, Celery, Evening Meal (8pm) Chicken Avocado Burgers
Pepper, Cucumber, Carrot
Ingredients Amount Protein Carbs Fibre Fats Kcal
etc
Chicken Pattys 120g 24 2 0 3 131
BCAA 5g 5 0 0 0 20
Onion 50g 0 2 1 0 8
Total : 31 15 8 16 328
Lettuce Wraps 50g 0 0 1 0 0

Peppers 75g 1 2 2 0 12
Pre Workout (3pm)
Salsa 2 tbsp 0 3 0 0 12
Ingredients Amount Protein Carbs Fibre Fats Kcal
Avocado 1/2 1 3 2 15 151
BCAA 5g 5 0 0 0 20
Low-fat Mayo / Ranch 1 tbsp 0 1 0 6 58
Creatine 5g 0 0 0 0 0
Low Fat Cheese Slice 2 5 1 0 8 96
Beta Alanine 3g 0 0 0 0 0
Total: 31 14 6 32 468
L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 5 0 0 5 65
 Day 6 Example Plan
Protein Carbohydrates Fats Calories

126 38 79 1367

Breakfast (9pm) Breakfast Tacos Post Workout (5pm) Whey & Chocolate
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Avocado 1/2 0 2 3 14 134 Whey 1 Scoop 23 2 0 2 118

Lean Bacon 2 strips 12 2 0 8 128 Total : 23 2 0 2 118

Egg 2 12 0 9 8 120

Light Mozzarella (for the 50g 15 0 0 11 159

Evening Meal (8pm) Sausage Pizza Wraps
taco)
Ingredients Amount Protein Carbs Fibre Fats Kcal
Butter Spray - 0 0 0 0 0
Lean Turkey Sausage 100g 22 5 8 4 177
Salsa 2tbsp 0 3 2 0 12
Flatout Low Carb Wraps 1 8 5 15 4 88
Mixed Salad 1 bown 0 4 3 0 16
Tomato Puree 100g 3 3 1 0 24
Spices 1 tsp 0 0 0 0 0
Low-fat Cheese 30g 11 0 0 10 134
Total: 39 11 17 41 569
Side Salad 1 Bowl 0 2 3 0 8

Total: 44 15 12 14 362
Lunch (2pm) Chocolate PB Smoothie
Ingredients Amount Protein Carbs Fibre Fats Kcal

Unsweetened Almond 300ml 1 1 0 3 35

Milk

100% Cocoa Powder 1 tbsp 0 2 1 1 17

Peanut Butter 30g 7 4 2 16 188

Low Fat Cottage Cheese 100 12 3 0 2 78

Stevia 1 tsp 0 0 0 0 0

Waldens Caramel Sauce 1 tbsp 0 0 0 0 0

Total : 20 10 3 22 318

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Total: 5 0 0 0 20
 Day 7 Example Plan
Protein Carbohydrates Fats Calories

134 36 72 1328

Breakfast (10am) Poached Eggs Stirfry Post Workout (5pm) Whey Shake
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whole Eggs 2 12 0 0 8 120 Whey w/ Water 1 Scoop 22 2 0 1 105

Low Fat Cream Cheese 50g 8 4 0 4 84 Ketones/Coconut Oil 5g 0 0 0 5 45

Cashews 30 8 3 3 15 179 Total : 22 2 0 6 150

Soya Sauce 1tbsp 2 0 0 0 8

Mushrooms, Tomatoes, 1 cup 2 4 7 0 24 Evening Meal (8pm) Cheese Chicken Noodles

Spinach Ingredients Amount Protein Carbs Fibre Fats Kcal
Total : 32 11 10 27 415 Shirataki Noodles 1 Pack 1 2 4 0 12

Egg Yolk 50g 6 0 0 6 78

Lunch (1pm) Shrimp Salad Light Mozzarella 1tbsp 10 0 0 8 112
Ingredients Amount Protein Carbs Fibre Fats Kcal
Walden Farm Cheese 1/2 Pot 0 0 0 0 0
Shrimp 150g 22 0 0 1 97 Sauce (can swap for low-
carb tomato sauce)
Peas 50g 3 9 3 0 48
Unsweetened Almond 5oz 1 2 0 1 21
Peppers 75g 1 4 2 0 20
Milk
Mixed Salad Half Bag 0 2 0 0 8
Parmesan 1oz 7 2 0 8 108
Avocado 1/3 1 1 2 9 89
Chicken 3oz 18 1 0 1 85
Spices 1 tsp 0 0 0 0 0
Total : 43 7 4 24 416
Total : 27 16 7 10 262

Pre Workout (3pm) Aminos

Ingredients Amount Protein Carbs Fibre Fats Kcal

Creatine 5g 0 0 0 0 0

BCAA 10g 10 0 0 0 40

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 10 0 0 5 85
 Protein Sources
Ingredients Amount Protein Carbs Fibre Fats Kcal

Chicken 100g 23 0 0 1 101

Turkey 100g 22 0 0 7 151

Turkey Bacon 100g 25 1 0 2 122

Lean Turkey Sausages 100g 14 10 2 9 177

Veal (3%) 100g 23 0 0 1 101

Pork 100g 22 0 0 3 115

Beef (3%) 100g 22 0 0 3 115

Beef (5%) 100g 22 0 0 5 133

Steak 100g 24 0 0 9 177

Beef Jerky 100g 33 11 2 26 410

Prawn (Shrimp; uncooked) 100g 15 0 0 0 60

Salmon (uncooked) 100g 20 0 0 13 197

White Fish (uncooked) 100g 17 0 0 2 86

Tuna (uncooked) 100g 23 0 0 5 137

1.5 can
drained
Canned Tuna 36 0 0 1 153
weight
(~170g)

Egg 1 egg 6 0 0 4 60

Egg Whites (Liquid) 100ml 10 1 0 0 44

Low Fat Greek Yoghurt

100g 10 4 0 0 56
(0% Total Fage)

Cottage Cheese (2%) 100g 12 4 0 3 91

Low Fat Cheese 100g 25 0 0 40 460

Fat Free Cheese 100g 26 13 0 1 165

Fat Free Cream Cheese 100g 16 8 0 1 105

Tofu 100g 8 2 0 5 85

O% Fairlife Milk 100ml 5 3 0 0 32

2% Dairy Milk 100ml 3 5 0 2 50

Almond Milk
100ml 0 3 0 1 21
(Unsweetened)

Protein Flapjack 1 20 30 2 6 254

 Carbohydrates Fruits
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

White Rice (uncooked) 100g 7 82 3 1 365 Banana 1 1 27 3 0 112

Brown Rice (uncooked) 100g 8 77 4 3 367 Apple 1 0 25 4 0 100

0 Orange 1 1 10 2 0 44
Potato (uncooked) 100g 2 18 2 0 80
Pineapple 100g 1 13 1 0 56
Sweet Potato (uncooked) 100g 2 20 3 0 88
Strawberries 100g 1 6 4 1 37
0
Raspberries 100g 1 12 7 1 61
Pasta (uncooked) 100g 8 80 3 2 370
Blueberries 100g 1 11 3 0 48
Rice Pasta 100g 8 80 8 6 406
Cranberries (Fresh) 100g 0 12 5 0 48
Quinoa 100g 14 64 7 6 366
Melon (Honeydew) 100g 0 9 1 0 36
Cous cous 100g 13 73 3 2 362
Kiwi 1 1 11 2 0 48
0

Oatmeal 100g 14 56 11 7 343 Mangos 100g 0.5 17 1.8 0.3 73

Puffed Rice 100g 6 90 2 1 393 Grapefruit 1 1 26 4 0 108

Children's Cereal 100g 4 86 3 5 405 Rhubarb 100g 1 5 2 0 24

Muesli 100g 11 67 7 6 366 Apricots (Fresh) 100g 1 11 2 0 48

Rice Cakes 1 cake 1 6 0 0 28 Lemon 1 1 5 3 2 42

Caramel Rice Cakes 1 cake 1 11 0 0 48 Lime 1 0 5 2 0 20
0

7 Sprouted Ezikiel Bread 1 Slice 4 15 3 1 85

Tortilla Wraps (White) 100g 8 54 3 7 311

Vegetables
Amount Protein Carbs Fibre Fats Kcal
Flatout Low Carb Wraps 100g 17 12 15 3 143
Broccoli 100g 3 7 3 0 40
Baguette 100g 8 50 4 1 241
Green Peas 100g 5 15 5 0 80
0
Green Beans 100g 2 7 3 0 36
Black Beans 100g 5 10 6 0 60
Asparagus 100g 2 4 2 0 24
Red Kidney Beans 100g 4 11 6 0 60
Aubergine 100g 1 6 3 0 28
Refried Beans 100g 5 18 6 0 92
Leek 100g 1 14 2 0 60
Lentils (Dried) 100g 8 18 10 1 113
Mushrooms 100g 3 3 1 0 24
Chickpeas (Tinned) 100g 6 16 7 3 115
Cauliflower 100g 2 5 3 0 28
0
Zucchini 100g 3 3 1 1 33
Cream of Rice 100g 6 81 1 0 348
Edamame 100g 10 10 5 5 125

Brussel Sprouts 100g 3 9 4 0 48

Artichoke 100g 3 26 2 0 116

Kale 100g 3 10 2 1 61

Cabbage 100g 1 6 3 0 28

Swiss Chard 100g 2 4 2 0 24

Butternut Squash 100g 1 12 2 0 52

Turnip 100g 1 6 2 0 28

Parsnips 100g 1 18 5 0 76

Spinach 100g 3 4 2 0 28

Lettuce 100g 1 3 2 0 16

Cucumber 100g 1 2 1 0 12

Carrot 100g 1 10 3 0 44

Celery 100g 1 3 2 0 16

Bell Pepper 100g 1 5 2 0 24

Beetroot 100g 2 10 3 0 48

Onion 100g 1 10 2 0 44

Tomatoes 100g 1 4 1 0 20

Corn 100g 2 12 2 2 74
 Fats
Amount Protein Carbs Fibre Fats Kcal

Peanut Butter 100g 28 13 8 49 605

Almond Butter 100g 22 5 12 59 639

Almonds 100g 20 21 10 47 587

Walnuts 100g 14 12 7 68 716

Cashew Nuts 100g 18 27 3 44 576

Macademia Nuts 100g 8 14 9 76 772

Desiccated Coconut 100g 7 10 21 68 680

Chia Seeds 100g 18 42 34 32 528

Flaxseed (Seeds) 100g 18 29 27 42 566

Oils (Olive, Nuts, 1 tbs 0 0 0 14 126

Macadamia, Coconut Oil
1/2 tbs 0 0 0 7 63
etc)
1 tsp 0 0 0 5 45

85% Dark Chocolate 100g 13 38 15 45 609

Olives 100g 1 4 3 15 155

Hummus 100g 8 14 6 10 178

Avocado (without stone) 100g 2 9 7 15 179

0
 Supplements
Ingredients Amount Protein Carbs Fibre Fats Kcal

Whey Protein 1 Scoop 25 3 0 1 121

Omega 3 Tablet 1 0 0 0 1 9

BCAA 10g 5 0 0 0 20

Intra-MD 1 scoop 0 30 0 0 120

Dextrose 100g 0 91 0 0 364

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Condiments
Ingredients Amount Protein Carbs Fibre Fats Calories

Heinz Low Sugar Tomato

1 tbsp 0 1 0 0 4
Ketchup

Canned Tomatoes 100g 0 2 0 0 8

Hot Sauce 1 tsp 0 0 0 0 0

Low Fat Ranch 1 tbsp 0 3 0 2 30

Low Fat Mayo 1 tbsp 0 1 0 4 40

Brown Sauce 1 tbsp 0 4 0 0 16

Light Soy Sauce 1 tbsp 2 0 0 0 8

Light Tomato Pasta Sauce 1/2 cup 3 13 1 2 82

Walden Farm Salad

Dressing (multiple 1 tbsp 0 0 0 0 0
flavours available)

Sweet Chilli Sauce 3-4 tbsp 2 15 0 1 77

Mexican & Chinese Spices 1 tsp 0 0 0 0 0

Reduced Fat Parmesan 2 tsp 1 2 0 1 21

Balsamic Vinegar 1 tbsp 0 2 0 0 8

Sugar Free Maple Syrup 60ml 0 7 0 0 28

100% cocoa 1 tbsp 0 2 1 1 17

Cinnamon PInch 0 0 0 0 0

PB2 2 tbsp 5 3 2 2 50
 Calorie Requirements

Daily Intake: 1450

Macronutrients
(%) (cal) (g)
Carbohydrates 10 145 36
Protein 35 508 127
Fats 55 798 89

Please note, carbs can be up-to 10%, which would be around 45-50
grams. Ofcourse, it’s best to keep them as low as possible, but most of the
carbs in this meal plan will be from vegetables, which do not spike blood
sugar levels like direct carb sources would (i.e. bread, sugar, fruit etc).

Low Carb Day Calorie Requirements

Daily Intake 1500

Macronutrients
(%) (cal) (g)
Carbohydrates 10 150 38
Protein 40 600 150
Fats 50 750 83
 Day 1 Example Plan
Protein Carbohydrates Fats Calories

123 32 89 1441

Breakfast (9pm) Keto Chocolate Praline Pancakes Post Workout (5pm) Whey
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Sugar Free Flavdrops 1 tbsp 0 0 0 0 0 Whey 1.3 Scoop 30 2 0 3 155

(Flavouring)
Coconut Oil 5g 0 0 0 5 45
Sugar Free Chocolate 1tbsp 0 0 0 0 0
Total : 30 2 0 8 200
Sauce

Chopped Hazelnuts 20g 3 2 2 8 92

Egg Whites (for Pancakes) 5 20 0 0 0 80 Evening Meal (8pm) Sausage & Eggs
Almond Flour 30g 7 3 3 14 166 Ingredients Amount Protein Carbs Fibre Fats Kcal

Stevia & Cinnamon 3 tsp 0 0 0 0 0 Turkey Sausage 1.5 18 0 0 10 177

Total: 30 5 5 22 338 Tomato 100g 3 3 1 0 24

Scrambled Eggs 2 12 0 0 8 120

Side Salad 1 Bowl 0 10 5 0 40

Lunch (2pm) Strawberry Salad
Total: 33 13 6 18 346
Ingredients Amount Protein Carbs Fibre Fats Kcal

Large Mixed Salad 1 Bowl 1 2 6 0 12

Sliced Strawberries 100g 0 3 4 0 12

Blue Cheese 50g 12 2 2 20 236

Almonds 30g 7 4 4 16 188

10g BCAA 10g 10 1 0 0 44

Total : 30 12 16 36 492

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 5 0 0 5 65
 Day 2 Example Plan
Protein Carbohydrates Fats Calories

135 32 84 1424

Breakfast (10am) Egg Omelette Post Workout (5pm) Shake

Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

4 Whole Eggs 4 28 0 0 14 238 Whey 1. scoops 23 2 0 3 127

Brocolli Handful 0 2 2 0 8 Ketones/Coconut Oil 5g 0 0 0 5 45

Peppers Handful 0 3 2 0 12 Total : 23 2 0 8 172

Asparagus Handful 0 2 2 0 8

Total : 28 5 4 14 258
Evening Meal (8pm) Chicken Pesto Cream Cheese
Ingredients Amount Protein Carbs Fibre Fats Kcal
Lunch (2am) Tuna Mayo Salad
Chicken Breast 100g 22 0 0 3 115
Ingredients Amount Protein Carbs Fibre Fats Kcal
Basil & Spinach 150g 2 3 3 0 20
Canned Tuna 1 can 22 0 0 1 97
Tomatoes 75g 0 3 0 0 12
Large Mixed Green Salad Large
0 2 3 0 8 Cream Cheese 30g 8 2 0 8 112
Leaves Bowl
Pesto 1tbsp 1 2 0 12 120
Spinach 100g 3 4 2 0 28
Mozzarella 30g 8 1 0 10 126
Tomatoes 75g 0 3 0 0 12
Total : 41 11 3 33 505
Pepper 75g 1 4 2 0 20

Low Fat Mayonnaise 2 tbsp 0 1 0 8 76

Cheese 30g 12 1 0 15 187

Total : 38 14 7 24 424

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 5 0 0 5 65
 Day 3 Example Plan
Protein Carbohydrates Fats Calories

126 45 80 1404

Breakfast (10am) Protein Pancakes Post Workout (5pm) Chocolate PB Pudding

Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whey 0.5 scoop 12 1 0 1 61 Almond Butter 30g 8 3 3 15 179

Egg White & lots of 100% Cocoa 2tsp 3 1 2 2 34

200ml 20 1 0 0 84
Cinnamon
2% Greek Yoghurt (Total 200g 20 8 0 4 148
Sugar Free Maple Syrup 2 tsp 0 5 0 0 20 Fage 2%)
Coconut Flakes 10g 0 2 0 9 89 Stevia Sweetner 1 tsp 0 0 0 0 0
Blueberries 100g 1 8 3 0 36 Total : 31 12 5 21 361
Butter Spray - 0 0 0 0 0

Total : 32 17 0 10 286 Evening Meal (8pm) Steak & Veg

Amount Protein Carbs Fibre Fats Kcal
Lunch (2am) Cheese & Tomato Omelette Steak 120g 30 0 0 15 255

Amount Protein Carbs Fibre Fats Kcal Spinach 75g 1 3 1 0 16

Whole Eggs 2 14 0 0 8 128 Mushroom 100g 3 3 1 0 24
Tomatoes 50g 0 2 0 0 8 Avocado Half 2 2 3 13 133
Dried Mixed Herbs 1 tsp 0 0 0 0 0 Tomatoes 75g 0 3 0 0 12
2% Cheese 30 8 3 0 8 116 Total : 36 11 5 28 440
Total: 22 5 0 16 252

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 5 0 0 5 65
 Day 4 Example Plan
Protein Carbohydrates Fats Calories

145 37 73 1385

Breakfast (8-9am) Eggs, Bacon & Avocado Post Workout (5pm) Chocolate Pudding
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whole Eggs 3 18 0 0 12 180 Sugar Free Caramel Sauce - 0 0 0 0 0

Lean Bacon 2 (30g) 9 1 0 8 112 Low Fat Greek Yoghurt 300g 30 4 0 0 136
(Total Fage 0%)
Avocado 50g 1 3 3 7 79
100% Cocoa Powder 1 tbsp 0 2 1 1 17
Total : 28 4 3 27 371
Peanut Butter 30g 8 4 3 12 156

Lunch (12pm) Shrimp Salad Stevia - 0 0 0 0 0

Total: 38 10 4 13 309
Amount Protein Carbs Fibre Fats Kcal

Shrimp 200g 30 0 0 1 129

Mixed Leaf Salad 150g 2 2 3 0 16

Evening meal (8pm) Spiced Feta Salmon
Ingredients Amount Protein Carbs Fibre Fats Kcal
Waldens Farm Salad 1-2 tbsp 0 0 0 0 0
Dressing Salmon Fillet 120g 30 0 0 12 228

Additional Low Carb Veg 1 cup 0 8 5 0 32 Large Salad 50g 0 5 1 0 20

options: Tomato, Celery,
Mushrooms 100g 3 3 1 0 24
Pepper, Cucumber, Carrot
etc Peppers & Onions 1 cup 1 5 2 0 24

Total : 32 10 8 1 177 Feta 30g 8 0 0 15 167

Spices 1-2 tsp 0 0 0 0 0

Pre Workout (3pm) Total: 42 13 4 27 463

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 5 0 0 5 65
 Day 5 Example Plan
Protein Carbohydrates Fats Calories

122 41 81 1381

Breakfast (8am) Whey Post Workout (5pm) Caramel Coffee Smoothie

Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whey 1 Scoop 22 2 0 2 114 Low Fat Greek Yoghurt 100g 10 3 0 0 52

(Total Fage 0%)
Ketones/Coconut Oil 5g 0 0 0 5 45
Unsweetened Almond 200ml 0 3 0 1 21
Total : 22 2 0 7 159
Milk

1 Scoop Vanilla Whey 1 scoop 22 2 0 2 114

Lunch (12pm) Egg Salad
1 Cup Black Coffee 1 cup 0 2 1 1 17
Ingredients Amount Protein Carbs Fibre Fats Kcal
Stevia 1 tsp 0 0 0 0 0
Whole Eggs 5 30 0 0 20 300
Sugar Free Caramel Sauce 1tbsp 0 0 0 0 0
Mixed Leaf Salad 150g 2 5 3 0 28
Cream 1/3 cup 0 0 3 18 162
Waldens Farm Ranch 1-2 tbsp 0 0 0 0 0
Total: 32 10 4 22 366
Salad Dressing

Additional Low-carb Veg 75g 0 10 5 0 40

options: Tomato, Celery, Evening Meal (8pm) Chicken Avocado Burgers
Pepper, Cucumber, Carrot
Ingredients Amount Protein Carbs Fibre Fats Kcal
etc
Chicken Pattys 120g 24 2 0 3 131
BCAA 5g 5 0 0 0 20
Onion 50g 0 2 1 0 8
Total : 37 15 8 20 388
Lettuce Wraps 50g 0 0 1 0 0

Peppers 75g 1 2 2 0 12
Pre Workout (3pm)
Salsa 2 tbsp 0 3 0 0 12
Ingredients Amount Protein Carbs Fibre Fats Kcal
Avocado 1/2 1 3 2 15 151
BCAA 5g 5 0 0 0 20
Low-fat Mayo / Ranch 1 tbsp 0 1 0 6 58
Creatine 5g 0 0 0 0 0
Low Fat Cheese Slice 2 5 1 0 8 96
Beta Alanine 3g 0 0 0 0 0
Total: 31 14 6 32 468
L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 5 0 0 5 65
 Day 6 Example Plan
Protein Carbohydrates Fats Calories

133 41 81 1425

Breakfast (9pm) Breakfast Tacos Post Workout (5pm) Whey & Chocolate
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Avocado 1/2 0 2 3 14 134 Whey 1 Scoop 23 2 0 2 118

Lean Bacon 2 strips 12 2 0 8 128 Total : 23 2 0 2 118

Egg 2 12 0 9 8 120

Light Mozzarella (for the 50g 15 0 0 11 159

Evening Meal (8pm) Sausage Pizza Wraps
taco)
Ingredients Amount Protein Carbs Fibre Fats Kcal
Butter Spray - 0 0 0 0 0
Lean Turkey Sausage 100g 22 5 8 4 177
Salsa 2tbsp 0 3 2 0 12
Flatout Low Carb Wraps 1 8 5 15 4 88
Mixed Salad 1 bown 0 4 3 0 16
Tomato Puree 100g 3 3 1 0 24
Spices 1 tsp 0 0 0 0 0
Low-fat Cheese 30g 11 0 0 10 134
Total: 39 11 17 41 569
Side Salad 1 Bowl 0 2 3 0 8

Total: 44 15 12 14 362
Lunch (2pm) Chocolate PB Smoothie
Ingredients Amount Protein Carbs Fibre Fats Kcal

Unsweetened Almond 300ml 1 1 0 3 35

Milk

100% Cocoa Powder 1 tbsp 0 2 1 1 17

Peanut Butter 30g 7 4 2 16 188

Low Fat Cottage Cheese 150g 19 6 0 4 136

Stevia 1 tsp 0 0 0 0 0

Waldens Caramel Sauce 1 tbsp 0 0 0 0 0

Total : 27 13 3 24 376

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Total: 5 0 0 0 20
 Day 7 Example Plan
Protein Carbohydrates Fats Calories

151 37 72 1400

Breakfast (10am) Poached Eggs Stirfry Post Workout (5pm) Whey Shake
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whole Eggs 2 12 0 0 8 120 Whey w/ Water 1 .5 Scoop 35 3 0 1 161

Low Fat Cream Cheese 50g 8 4 0 4 84 Ketones/Coconut Oil 5g 0 0 0 5 45

Cashews 30 8 3 3 15 179 Total : 35 3 0 6 206

Soya Sauce 1tbsp 2 0 0 0 8

Mushrooms, Tomatoes, 1 cup 2 4 7 0 24 Evening Meal (8pm) Cheese Chicken Noodles

Spinach Ingredients Amount Protein Carbs Fibre Fats Kcal
Total : 32 11 10 27 415 Shirataki Noodles 1 Pack 1 2 4 0 12

Egg Yolk 50g 6 0 0 6 78

Lunch (1pm) Shrimp Salad Light Mozzarella 1tbsp 10 0 0 8 112
Ingredients Amount Protein Carbs Fibre Fats Kcal
Walden Farm Cheese 1/2 Pot 0 0 0 0 0
Shrimp 150g 22 0 0 1 97 Sauce (can swap for low-
carb tomato sauce)
Peas 50g 3 9 3 0 48
Unsweetened Almond 5oz 1 2 0 1 21
Peppers 75g 1 4 2 0 20
Milk
Mixed Salad Half Bag 0 2 0 0 8
Parmesan 1oz 7 2 0 8 108
Avocado 1/3 1 1 2 9 89
Chicken 4oz 22 1 0 1 101
Spices 1 tsp 0 0 0 0 0
Total : 47 7 4 24 432
Total : 27 16 7 10 262

Pre Workout (3pm) Aminos

Ingredients Amount Protein Carbs Fibre Fats Kcal

Creatine 5g 0 0 0 0 0

BCAA 10g 10 0 0 0 40

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 10 0 0 5 85
 Protein Sources
Ingredients Amount Protein Carbs Fibre Fats Kcal

Chicken 100g 23 0 0 1 101

Turkey 100g 22 0 0 7 151

Turkey Bacon 100g 25 1 0 2 122

Lean Turkey Sausages 100g 14 10 2 9 177

Veal (3%) 100g 23 0 0 1 101

Pork 100g 22 0 0 3 115

Beef (3%) 100g 22 0 0 3 115

Beef (5%) 100g 22 0 0 5 133

Steak 100g 24 0 0 9 177

Beef Jerky 100g 33 11 2 26 410

Prawn (Shrimp; uncooked) 100g 15 0 0 0 60

Salmon (uncooked) 100g 20 0 0 13 197

White Fish (uncooked) 100g 17 0 0 2 86

Tuna (uncooked) 100g 23 0 0 5 137

1.5 can
drained
Canned Tuna 36 0 0 1 153
weight
(~170g)

Egg 1 egg 6 0 0 4 60

Egg Whites (Liquid) 100ml 10 1 0 0 44

Low Fat Greek Yoghurt

100g 10 4 0 0 56
(0% Total Fage)

Cottage Cheese (2%) 100g 12 4 0 3 91

Low Fat Cheese 100g 25 0 0 40 460

Fat Free Cheese 100g 26 13 0 1 165

Fat Free Cream Cheese 100g 16 8 0 1 105

Tofu 100g 8 2 0 5 85

O% Fairlife Milk 100ml 5 3 0 0 32

2% Dairy Milk 100ml 3 5 0 2 50

Almond Milk
100ml 0 3 0 1 21
(Unsweetened)

Protein Flapjack 1 20 30 2 6 254

 Carbohydrates Fruits
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

White Rice (uncooked) 100g 7 82 3 1 365 Banana 1 1 27 3 0 112

Brown Rice (uncooked) 100g 8 77 4 3 367 Apple 1 0 25 4 0 100

0 Orange 1 1 10 2 0 44
Potato (uncooked) 100g 2 18 2 0 80
Pineapple 100g 1 13 1 0 56
Sweet Potato (uncooked) 100g 2 20 3 0 88
Strawberries 100g 1 6 4 1 37
0
Raspberries 100g 1 12 7 1 61
Pasta (uncooked) 100g 8 80 3 2 370
Blueberries 100g 1 11 3 0 48
Rice Pasta 100g 8 80 8 6 406
Cranberries (Fresh) 100g 0 12 5 0 48
Quinoa 100g 14 64 7 6 366
Melon (Honeydew) 100g 0 9 1 0 36
Cous cous 100g 13 73 3 2 362
Kiwi 1 1 11 2 0 48
0

Oatmeal 100g 14 56 11 7 343 Mangos 100g 0.5 17 1.8 0.3 73

Puffed Rice 100g 6 90 2 1 393 Grapefruit 1 1 26 4 0 108

Children's Cereal 100g 4 86 3 5 405 Rhubarb 100g 1 5 2 0 24

Muesli 100g 11 67 7 6 366 Apricots (Fresh) 100g 1 11 2 0 48

Rice Cakes 1 cake 1 6 0 0 28 Lemon 1 1 5 3 2 42

Caramel Rice Cakes 1 cake 1 11 0 0 48 Lime 1 0 5 2 0 20
0

7 Sprouted Ezikiel Bread 1 Slice 4 15 3 1 85

Tortilla Wraps (White) 100g 8 54 3 7 311

Vegetables
Amount Protein Carbs Fibre Fats Kcal
Flatout Low Carb Wraps 100g 17 12 15 3 143
Broccoli 100g 3 7 3 0 40
Baguette 100g 8 50 4 1 241
Green Peas 100g 5 15 5 0 80
0
Green Beans 100g 2 7 3 0 36
Black Beans 100g 5 10 6 0 60
Asparagus 100g 2 4 2 0 24
Red Kidney Beans 100g 4 11 6 0 60
Aubergine 100g 1 6 3 0 28
Refried Beans 100g 5 18 6 0 92
Leek 100g 1 14 2 0 60
Lentils (Dried) 100g 8 18 10 1 113
Mushrooms 100g 3 3 1 0 24
Chickpeas (Tinned) 100g 6 16 7 3 115
Cauliflower 100g 2 5 3 0 28
0
Zucchini 100g 3 3 1 1 33
Cream of Rice 100g 6 81 1 0 348
Edamame 100g 10 10 5 5 125

Brussel Sprouts 100g 3 9 4 0 48

Artichoke 100g 3 26 2 0 116

Kale 100g 3 10 2 1 61

Cabbage 100g 1 6 3 0 28

Swiss Chard 100g 2 4 2 0 24

Butternut Squash 100g 1 12 2 0 52

Turnip 100g 1 6 2 0 28

Parsnips 100g 1 18 5 0 76

Spinach 100g 3 4 2 0 28

Lettuce 100g 1 3 2 0 16

Cucumber 100g 1 2 1 0 12

Carrot 100g 1 10 3 0 44

Celery 100g 1 3 2 0 16

Bell Pepper 100g 1 5 2 0 24

Beetroot 100g 2 10 3 0 48

Onion 100g 1 10 2 0 44

Tomatoes 100g 1 4 1 0 20

Corn 100g 2 12 2 2 74
 Fats
Amount Protein Carbs Fibre Fats Kcal

Peanut Butter 100g 28 13 8 49 605

Almond Butter 100g 22 5 12 59 639

Almonds 100g 20 21 10 47 587

Walnuts 100g 14 12 7 68 716

Cashew Nuts 100g 18 27 3 44 576

Macademia Nuts 100g 8 14 9 76 772

Desiccated Coconut 100g 7 10 21 68 680

Chia Seeds 100g 18 42 34 32 528

Flaxseed (Seeds) 100g 18 29 27 42 566

Oils (Olive, Nuts, 1 tbs 0 0 0 14 126

Macadamia, Coconut Oil
1/2 tbs 0 0 0 7 63
etc)
1 tsp 0 0 0 5 45

85% Dark Chocolate 100g 13 38 15 45 609

Olives 100g 1 4 3 15 155

Hummus 100g 8 14 6 10 178

Avocado (without stone) 100g 2 9 7 15 179

0
 Supplements
Ingredients Amount Protein Carbs Fibre Fats Kcal

Whey Protein 1 Scoop 25 3 0 1 121

Omega 3 Tablet 1 0 0 0 1 9

BCAA 10g 5 0 0 0 20

Intra-MD 1 scoop 0 30 0 0 120

Dextrose 100g 0 91 0 0 364

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Condiments
Ingredients Amount Protein Carbs Fibre Fats Calories

Heinz Low Sugar Tomato

1 tbsp 0 1 0 0 4
Ketchup

Canned Tomatoes 100g 0 2 0 0 8

Hot Sauce 1 tsp 0 0 0 0 0

Low Fat Ranch 1 tbsp 0 3 0 2 30

Low Fat Mayo 1 tbsp 0 1 0 4 40

Brown Sauce 1 tbsp 0 4 0 0 16

Light Soy Sauce 1 tbsp 2 0 0 0 8

Light Tomato Pasta Sauce 1/2 cup 3 13 1 2 82

Walden Farm Salad

Dressing (multiple 1 tbsp 0 0 0 0 0
flavours available)

Sweet Chilli Sauce 3-4 tbsp 2 15 0 1 77

Mexican & Chinese Spices 1 tsp 0 0 0 0 0

Reduced Fat Parmesan 2 tsp 1 2 0 1 21

Balsamic Vinegar 1 tbsp 0 2 0 0 8

Sugar Free Maple Syrup 60ml 0 7 0 0 28

100% cocoa 1 tbsp 0 2 1 1 17

Cinnamon PInch 0 0 0 0 0

PB2 2 tbsp 5 3 2 2 50
 Calorie Requirements

Daily Intake: 1600

Macronutrients
(%) (cal) (g)
Carbohydrates 10 160 40
Protein 35 560 140
Fats 55 880 98
Please note, carbs can be up-to 10%, which would be around 45-50
grams. Ofcourse, it’s best to keep them as low as possible, but most of the
carbs in this meal plan will be from vegetables, which do not spike blood
sugar levels like direct carb sources would (i.e. bread, sugar, fruit etc).

Low Carb Day Calorie Requirements

Daily Intake 1500

Macronutrients
(%) (cal) (g)
Carbohydrates 10 150 38
Protein 40 600 150
Fats 50 750 83
 Day 1 Example Plan
Protein Carbohydrates Fats Calories

143 32 97 1593

Breakfast (9pm) Keto Chocolate Praline Pancakes Post Workout (5pm) Whey
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Sugar Free Flavdrops 1 tbsp 0 0 0 0 0 Whey 1.3 Scoop 30 2 0 3 155

(Flavouring)
Coconut Oil 5g 0 0 0 5 45
Sugar Free Chocolate 1tbsp 0 0 0 0 0
Total : 30 2 0 8 200
Sauce

Chopped Hazelnuts 1tbsp 5 2 2 12 136

Egg Whites (for Pancakes) 5 20 0 0 0 80 Evening Meal (8pm) Sausage & Eggs
Almond Flour 30g 7 3 3 14 166 Ingredients Amount Protein Carbs Fibre Fats Kcal

Stevia & Cinnamon 3 tsp 0 0 0 0 0 Turkey Sausage 2 24 0 0 12 177

Total: 32 5 5 26 382 Cheese 50g 12 0 15 2 66

Tomato 100g 3 3 1 0 24

Scrambled Eggs 2 12 0 0 8 120

Lunch (2pm) Strawberry Salad
Side Salad 1 Bowl 0 10 5 0 40
Ingredients Amount Protein Carbs Fibre Fats Kcal
Total: 51 13 6 22 454
Large Mixed Salad 1 Bowl 1 2 6 0 12

Sliced Strawberries 100g 0 3 4 0 12

Blue Cheese 50g 12 2 2 20 236

Almonds 30g 7 4 4 16 188

10g BCAA 10g 10 1 0 0 44

Total : 30 12 16 36 492

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 5 0 0 5 65
 Day 2 Example Plan
Protein Carbohydrates Fats Calories

150 34 97 1609

Breakfast (10am) Bacon Omelette Post Workout (5pm) Shake

Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

4 Whole Eggs 4 28 0 0 14 238 Whey 1. scoops 23 2 0 3 127

2 Lean Bacon 2 15 2 0 13 185 Ketones/Coconut Oil 5g 0 0 0 5 45

Brocolli Handful 0 2 2 0 8 Total : 23 2 0 8 172

Peppers Handful 0 3 2 0 12

Asparagus Handful 0 2 2 0 8
Evening Meal (8pm) Chicken Pesto Cream Cheese
Total : 43 7 4 27 443
Ingredients Amount Protein Carbs Fibre Fats Kcal

Chicken Breast 100g 22 0 0 3 115

Lunch (2am) Tuna Mayo Salad
Basil & Spinach 150g 2 3 3 0 20
Ingredients Amount Protein Carbs Fibre Fats Kcal
Tomatoes 75g 0 3 0 0 12
Canned Tuna 1 can 22 0 0 1 97
Cream Cheese 30g 8 2 0 8 112
Large Mixed Green Salad Large
0 2 3 0 8 Pesto 1tbsp 1 2 0 12 120
Leaves Bowl
Mozzarella 30g 8 1 0 10 126
Spinach 100g 3 4 2 0 28
Total : 41 11 3 33 505
Tomatoes 75g 0 3 0 0 12

Pepper 75g 1 4 2 0 20

Low Fat Mayonnaise 2 tbsp 0 1 0 8 76

Cheese 30g 12 1 0 15 187

Total : 38 14 7 24 424

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 5 0 0 5 65
 Day 3 Example Plan
Protein Carbohydrates Fats Calories

136 45 98 1606

Breakfast (10am) Protein Pancakes Post Workout (5pm) Chocolate PB Pudding

Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whey 0.5 scoop 12 1 0 1 61 Almond Butter 30 8 3 3 15 179

Egg White & lots of 100% Cocoa 2tsp 3 1 2 2 34

200ml 20 1 0 0 84
Cinnamon
2% Greek Yoghurt (Total 200g 20 8 0 4 148
Sugar Free Maple Syrup 2 tsp 0 5 0 0 20 Fage 2%)
Coconut Flakes 10g 0 2 0 9 89 Stevia Sweetner 1 tsp 0 0 0 0 0
Blueberries 100g 1 8 3 0 36 Total : 31 12 5 21 361
Coconut Oil 10 0 0 0 10 90

Total : 32 17 0 20 376 Evening Meal (8pm) Steak & Veg

Amount Protein Carbs Fibre Fats Kcal
Lunch (2am) Cheese & Tomato Omelette Steak 120g 30 0 0 15 255

Amount Protein Carbs Fibre Fats Kcal Spinach 75g 1 3 1 0 16

Whole Eggs 4 24 0 0 16 240 Mushroom 100g 3 3 1 0 24
Tomatoes 50g 0 2 0 0 8 Avocado Half 2 2 3 13 133
Dried Mixed Herbs 1 tsp 0 0 0 0 0 Tomatoes 75g 0 3 0 0 12
2% Cheese 30 8 3 0 8 116 Total : 36 11 5 28 440
Total: 32 5 0 24 364

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 5 0 0 5 65
 Day 4 Example Plan
Protein Carbohydrates Fats Calories

147 43 95 1615

Breakfast (8-9am) Eggs, Bacon & Avocado Post Workout (5pm) Chocolate Praline Pudding
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whole Eggs 3 18 0 0 12 180 Hazlenut Butter 30g 8 4 2 15 183

Lean Bacon 2 (30g) 9 1 0 8 112 Low Fat Greek Yoghurt 200g 20 6 0 0 104
(Total Fage 0%)
Avocado 50g 1 3 3 7 79
100% Cocoa Powder 1 tbsp 0 2 1 1 17
Total : 28 4 3 27 371
Crushed Hazelnut 30g 6 4 3 15 175

Lunch (12pm) Shrimp Salad Total: 34 16 6 31 479

Amount Protein Carbs Fibre Fats Kcal

Shrimp 200g 30 0 0 1 129

Evening meal (8pm) Spiced Feta Salmon
Ingredients Amount Protein Carbs Fibre Fats Kcal
Whole Egg 1 6 0 0 4 60
Salmon Fillet 120g 30 0 0 12 228
Mixed Leaf Salad 150g 2 2 3 0 16
Large Salad 50g 0 5 1 0 20
Waldens Farm Salad 1-2 tbsp 0 0 0 0 0
Dressing Mushrooms 100g 3 3 1 0 24

Additional Low Carb Veg 1 cup 0 8 5 0 32 Peppers & Onions 1 cup 1 5 2 0 24

options: Tomato, Celery,
Feta 30g 8 0 0 15 167
Pepper, Cucumber, Carrot
etc Spices 1-2 tsp 0 0 0 0 0

Total : 38 10 8 5 237 Total: 42 13 4 27 463

Protein Bar & Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 5 0 0 5 65
 Day 5 Example Plan
Protein Carbohydrates Fats Calories

144 46 96 1624

Breakfast (10am) Whey & Nuts Post Workout (5pm) Caramel Coffee Smoothie
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whey 1.5 Scoop 37 5 0 2 186 Low Fat Greek Yoghurt 100g 10 3 0 0 52

(Total Fage 0%)
Nuts 30g 7 2 3 15 171
Unsweetened Almond 200ml 0 3 0 1 21
Ketones/Coconut Oil 5g 0 0 0 5 45
Milk
Total : 44 7 3 22 402
1 Scoop Vanilla Whey 1 scoop 22 2 0 2 114

1 Cup Black Coffee 1 cup 0 2 1 1 17

Lunch (2pm) Egg Salad
Stevia 1 tsp 0 0 0 0 0
Ingredients Amount Protein Carbs Fibre Fats Kcal
Sugar Free Caramel Sauce 1tbsp 0 0 0 0 0
Whole Eggs 5 30 0 0 20 300
Cream 1/3 cup 0 0 3 18 162
Mixed Leaf Salad 150g 2 5 3 0 28
Total: 32 10 4 22 366
Waldens Farm Ranch 1-2 tbsp 0 0 0 0 0
Salad Dressing
Evening Meal (8pm) Chicken Avocado Burgers
Additional Low-carb Veg 75g 0 10 5 0 40
options: Tomato, Celery, Ingredients Amount Protein Carbs Fibre Fats Kcal
Pepper, Cucumber, Carrot
Chicken Pattys 120g 24 2 0 3 131
etc
Onion 50g 0 2 1 0 8
BCAA 5g 5 0 0 0 20
Lettuce Wraps 50g 0 0 1 0 0
Total : 37 15 8 20 388
Peppers 75g 1 2 2 0 12

Salsa 2 tbsp 0 3 0 0 12
Pre Workout (3pm)
Avocado 1/2 1 3 2 15 151
Ingredients Amount Protein Carbs Fibre Fats Kcal
Low-fat Mayo / Ranch 1 tbsp 0 1 0 6 58
BCAA 5g 5 0 0 0 20
Low Fat Cheese Slice 2 5 1 0 8 96
Creatine 5g 0 0 0 0 0
Total: 31 14 6 32 468
Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 5 0 0 5 65
 Day 6 Example Plan
Protein Carbohydrates Fats Calories

145 37 93 1565

Breakfast (9pm) Breakfast Tacos Post Workout (5pm) Whey & Chocolate
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Avocado 1/2 0 2 3 14 134 Whey 1 Scoop 23 2 0 2 118

Lean Bacon 2 strips 12 2 0 8 128 Total : 23 2 0 2 118

Egg 4 24 0 9 20 276

Light Mozzarella (for the 50g 15 0 0 11 159

Evening Meal (8pm) Sausage Pizza Wraps
taco)
Ingredients Amount Protein Carbs Fibre Fats Kcal
Butter Spray - 0 0 0 0 0
Lean Turkey Sausage 100g 22 5 8 4 177
Salsa 2tbsp 0 3 2 0 12
Flatout Low Carb Wraps 1 8 5 15 4 88
Spices 1 tsp 0 0 0 0 0
Tomato Puree 100g 3 3 1 0 24
Total: 51 7 14 53 709
Low-fat Cheese 30g 11 0 0 10 134

Side Salad 1 Bowl 0 2 3 0 8

Lunch (2pm) Chocolate PB Smoothie Total: 44 15 12 14 362
Ingredients Amount Protein Carbs Fibre Fats Kcal

Unsweetened Almond 300ml 1 1 0 3 35

Milk

100% Cocoa Powder 1 tbsp 0 2 1 1 17

Peanut Butter 30g 7 4 2 16 188

Low Fat Cottage Cheese 150g 19 6 0 4 136

Stevia 1 tsp 0 0 0 0 0

Waldens Caramel Sauce 1 tbsp 0 0 0 0 0

Total : 27 13 3 24 376

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Total: 5 0 0 0 20
 Day 7 Example Plan
Protein Carbohydrates Fats Calories

149 39 88 1544

Breakfast (10am) Poached Eggs Stirfry Post Workout (5pm) Whey Shake
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whole Eggs 3 18 0 0 12 180 Whey w/ Water 1 .5 Scoop 35 3 0 1 161

Low Fat Cream Cheese 50g 8 4 0 4 84 Ketones/Coconut Oil 5g 0 0 0 5 45

Cashews 40g 10 4 0 20 236 Total : 35 3 0 6 206

Soya Sauce 1tbsp 2 0 0 0 8

Mushrooms, Tomatoes, 1 cup 2 4 7 0 24 Evening Meal (8pm) Cheese Chicken Noodles

Spinach Ingredients Amount Protein Carbs Fibre Fats Kcal
Total : 40 12 7 36 532 Shirataki Noodles 1 Pack 1 2 4 0 12

Egg Yolk 50g 6 0 0 6 78

Lunch (1pm) Shrimp Salad Light Mozzarella 1tbsp 10 0 0 8 112
Ingredients Amount Protein Carbs Fibre Fats Kcal
Walden Farm Cheese 1/2 Pot 0 0 0 0 0
Shrimp 150g 22 0 0 1 97 Sauce (can swap for low-
carb tomato sauce)
Peas 50g 3 9 3 0 48
Unsweetened Almond 5oz 1 2 0 1 21
Peppers 75g 1 4 2 0 20
Milk
Mixed Salad Half Bag 0 2 0 0 8
Parmesan 1oz 7 2 0 8 108
Avocado Half 1 2 2 16 156
Chicken 4oz 22 1 0 1 101
Spices 1 tsp 0 0 0 0 0
Total : 47 7 4 24 432
Total : 27 17 7 17 329

Pre Workout (3pm) Aminos

Ingredients Amount Protein Carbs Fibre Fats Kcal

Creatine 5g 0 0 0 0 0

BCAA 10g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 0 0 0 5 45
 Protein Sources
Ingredients Amount Protein Carbs Fibre Fats Kcal

Chicken 100g 23 0 0 1 101

Turkey 100g 22 0 0 7 151

Turkey Bacon 100g 25 1 0 2 122

Lean Turkey Sausages 100g 14 10 2 9 177

Veal (3%) 100g 23 0 0 1 101

Pork 100g 22 0 0 3 115

Beef (3%) 100g 22 0 0 3 115

Beef (5%) 100g 22 0 0 5 133

Steak 100g 24 0 0 9 177

Beef Jerky 100g 33 11 2 26 410

Prawn (Shrimp; uncooked) 100g 15 0 0 0 60

Salmon (uncooked) 100g 20 0 0 13 197

White Fish (uncooked) 100g 17 0 0 2 86

Tuna (uncooked) 100g 23 0 0 5 137

1.5 can
drained
Canned Tuna 36 0 0 1 153
weight
(~170g)

Egg 1 egg 6 0 0 4 60

Egg Whites (Liquid) 100ml 10 1 0 0 44

Low Fat Greek Yoghurt

100g 10 4 0 0 56
(0% Total Fage)

Cottage Cheese (2%) 100g 12 4 0 3 91

Low Fat Cheese 100g 25 0 0 40 460

Fat Free Cheese 100g 26 13 0 1 165

Fat Free Cream Cheese 100g 16 8 0 1 105

Tofu 100g 8 2 0 5 85

O% Fairlife Milk 100ml 5 3 0 0 32

2% Dairy Milk 100ml 3 5 0 2 50

Almond Milk
100ml 0 3 0 1 21
(Unsweetened)

Protein Flapjack 1 20 30 2 6 254

 Carbohydrates Fruits
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

White Rice (uncooked) 100g 7 82 3 1 365 Banana 1 1 27 3 0 112

Brown Rice (uncooked) 100g 8 77 4 3 367 Apple 1 0 25 4 0 100

0 Orange 1 1 10 2 0 44
Potato (uncooked) 100g 2 18 2 0 80
Pineapple 100g 1 13 1 0 56
Sweet Potato (uncooked) 100g 2 20 3 0 88
Strawberries 100g 1 6 4 1 37
0
Raspberries 100g 1 12 7 1 61
Pasta (uncooked) 100g 8 80 3 2 370
Blueberries 100g 1 11 3 0 48
Rice Pasta 100g 8 80 8 6 406
Cranberries (Fresh) 100g 0 12 5 0 48
Quinoa 100g 14 64 7 6 366
Melon (Honeydew) 100g 0 9 1 0 36
Cous cous 100g 13 73 3 2 362
Kiwi 1 1 11 2 0 48
0

Oatmeal 100g 14 56 11 7 343 Mangos 100g 0.5 17 1.8 0.3 73

Puffed Rice 100g 6 90 2 1 393 Grapefruit 1 1 26 4 0 108

Children's Cereal 100g 4 86 3 5 405 Rhubarb 100g 1 5 2 0 24

Muesli 100g 11 67 7 6 366 Apricots (Fresh) 100g 1 11 2 0 48

Rice Cakes 1 cake 1 6 0 0 28 Lemon 1 1 5 3 2 42

Caramel Rice Cakes 1 cake 1 11 0 0 48 Lime 1 0 5 2 0 20
0

7 Sprouted Ezikiel Bread 1 Slice 4 15 3 1 85

Tortilla Wraps (White) 100g 8 54 3 7 311

Vegetables
Amount Protein Carbs Fibre Fats Kcal
Flatout Low Carb Wraps 100g 17 12 15 3 143
Broccoli 100g 3 7 3 0 40
Baguette 100g 8 50 4 1 241
Green Peas 100g 5 15 5 0 80
0
Green Beans 100g 2 7 3 0 36
Black Beans 100g 5 10 6 0 60
Asparagus 100g 2 4 2 0 24
Red Kidney Beans 100g 4 11 6 0 60
Aubergine 100g 1 6 3 0 28
Refried Beans 100g 5 18 6 0 92
Leek 100g 1 14 2 0 60
Lentils (Dried) 100g 8 18 10 1 113
Mushrooms 100g 3 3 1 0 24
Chickpeas (Tinned) 100g 6 16 7 3 115
Cauliflower 100g 2 5 3 0 28
0
Zucchini 100g 3 3 1 1 33
Cream of Rice 100g 6 81 1 0 348
Edamame 100g 10 10 5 5 125

Brussel Sprouts 100g 3 9 4 0 48

Artichoke 100g 3 26 2 0 116

Kale 100g 3 10 2 1 61

Cabbage 100g 1 6 3 0 28

Swiss Chard 100g 2 4 2 0 24

Butternut Squash 100g 1 12 2 0 52

Turnip 100g 1 6 2 0 28

Parsnips 100g 1 18 5 0 76

Spinach 100g 3 4 2 0 28

Lettuce 100g 1 3 2 0 16

Cucumber 100g 1 2 1 0 12

Carrot 100g 1 10 3 0 44

Celery 100g 1 3 2 0 16

Bell Pepper 100g 1 5 2 0 24

Beetroot 100g 2 10 3 0 48

Onion 100g 1 10 2 0 44

Tomatoes 100g 1 4 1 0 20

Corn 100g 2 12 2 2 74
 Fats
Amount Protein Carbs Fibre Fats Kcal

Peanut Butter 100g 28 13 8 49 605

Almond Butter 100g 22 5 12 59 639

Almonds 100g 20 21 10 47 587

Walnuts 100g 14 12 7 68 716

Cashew Nuts 100g 18 27 3 44 576

Macademia Nuts 100g 8 14 9 76 772

Desiccated Coconut 100g 7 10 21 68 680

Chia Seeds 100g 18 42 34 32 528

Flaxseed (Seeds) 100g 18 29 27 42 566

Oils (Olive, Nuts, 1 tbs 0 0 0 14 126

Macadamia, Coconut Oil
1/2 tbs 0 0 0 7 63
etc)
1 tsp 0 0 0 5 45

85% Dark Chocolate 100g 13 38 15 45 609

Olives 100g 1 4 3 15 155

Hummus 100g 8 14 6 10 178

Avocado (without stone) 100g 2 9 7 15 179

0
 Supplements
Ingredients Amount Protein Carbs Fibre Fats Kcal

Whey Protein 1 Scoop 25 3 0 1 121

Omega 3 Tablet 1 0 0 0 1 9

BCAA 10g 5 0 0 0 20

Intra-MD 1 scoop 0 30 0 0 120

Dextrose 100g 0 91 0 0 364

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Condiments
Ingredients Amount Protein Carbs Fibre Fats Calories

Heinz Low Sugar Tomato

1 tbsp 0 1 0 0 4
Ketchup

Canned Tomatoes 100g 0 2 0 0 8

Hot Sauce 1 tsp 0 0 0 0 0

Low Fat Ranch 1 tbsp 0 3 0 2 30

Low Fat Mayo 1 tbsp 0 1 0 4 40

Brown Sauce 1 tbsp 0 4 0 0 16

Light Soy Sauce 1 tbsp 2 0 0 0 8

Light Tomato Pasta Sauce 1/2 cup 3 13 1 2 82

Walden Farm Salad

Dressing (multiple 1 tbsp 0 0 0 0 0
flavours available)

Sweet Chilli Sauce 3-4 tbsp 2 15 0 1 77

Mexican & Chinese Spices 1 tsp 0 0 0 0 0

Reduced Fat Parmesan 2 tsp 1 2 0 1 21

Balsamic Vinegar 1 tbsp 0 2 0 0 8

Sugar Free Maple Syrup 60ml 0 7 0 0 28

100% cocoa 1 tbsp 0 2 1 1 17

Cinnamon PInch 0 0 0 0 0

PB2 2 tbsp 5 3 2 2 50
 Calorie Requirements

Daily Intake: 1750

Macronutrients
(%) (cal) (g)
Carbohydrates 5 88 22
Protein 40 700 175
Fats 55 963 107
Please note, carbs can be up-to 10%, which would be around 45-50
grams. Ofcourse, it’s best to keep them as low as possible, but most of the
carbs in this meal plan will be from vegetables, which do not spike blood
sugar levels like direct carb sources would (i.e. bread, sugar, fruit etc).

Low Carb Day Calorie Requirements

Daily Intake 1500

Macronutrients
(%) (cal) (g)
Carbohydrates 10 150 38
Protein 40 600 150
Fats 50 750 83
 Day 1 Example Plan
Protein Carbohydrates Fats Calories

174 36 100 1760

Breakfast (9pm) Keto Chocolate Praline Pancakes Post Workout (5pm) Whey
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Low Fat Greek Yoghurt 100g 10 4 0 0 56 Whey 1.5 Scoop 37 2 0 3 183

(Total Fage 0%)
Coconut Oil 5g 0 0 0 5 45
Sugar Free Flavdrops 1 tbsp 0 0 0 0 0
Total : 37 2 0 8 228
(Flavouring)

Sugar Free Chocolate 1tbsp 0 0 0 0 0

Sauce Evening Meal (8pm) Sausage & Eggs
Chopped Hazelnuts 1tbsp 5 2 2 12 136
Ingredients Amount Protein Carbs Fibre Fats Kcal
Egg Whites (for Pancakes) 5 20 0 0 0 80
Turkey Sausage 3 38 0 0 15 177
Almond Flour 30g 7 3 3 14 166
Cheese 50g 12 0 15 2 66
Stevia & Cinnamon 3 tsp 0 0 0 0 0
Tomato 100g 3 3 1 0 24
Total: 42 9 5 26 438
Scrambled Eggs 2 12 0 0 8 120

Side Salad 1 Bowl 0 10 5 0 40

Lunch (2pm) Strawberry Salad Total: 65 13 6 25 537

Ingredients Amount Protein Carbs Fibre Fats Kcal

Large Mixed Salad 1 Bowl 1 2 6 0 12

Sliced Strawberries 100g 0 3 4 0 12

Blue Cheese 50g 12 2 2 20 236

Almonds 30g 7 4 4 16 188

10g BCAA 10g 10 1 0 0 44

Total : 30 12 16 36 492

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 5 0 0 5 65
 Day 2 Example Plan
Protein Carbohydrates Fats Calories

190 34 97 1769

Breakfast (10am) Bacon Omelette Post Workout (5pm) Shake

Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

4 Whole Eggs 4 28 0 0 14 238 1.5

Whey 37 2 0 3 183
scoops
2 Lean Bacon 2 15 2 0 13 185
Ketones/Coconut Oil 5g 0 0 0 5 45
Brocolli Handful 0 2 2 0 8
Total : 37 2 0 8 228
Peppers Handful 0 3 2 0 12

Asparagus Handful 0 2 2 0 8

Total : 43 7 4 27 443 Evening Meal (8pm) Chicken Pesto Cream Cheese

Ingredients Amount Protein Carbs Fibre Fats Kcal
Lunch (2am) Tuna Mayo Salad Chicken Breast 150g 34 0 0 3 163

Ingredients Amount Protein Carbs Fibre Fats Kcal Basil & Spinach 150g 2 3 3 0 20

Canned Tuna 1.5 can 36 0 0 1 153 Tomatoes 75g 0 3 0 0 12

Large Mixed Green Salad Large Cream Cheese 30g 8 2 0 8 112

0 2 3 0 8
Leaves Bowl
Pesto 1tbsp 1 2 0 12 120
Spinach 100g 3 4 2 0 28
Mozzarella 30g 8 1 0 10 126
Tomatoes 75g 0 3 0 0 12
Total : 53 11 3 33 553
Pepper 75g 1 4 2 0 20

Low Fat Mayonnaise 2 tbsp 0 1 0 8 76

Cheese 30g 12 1 0 15 187

Total : 52 14 7 24 480

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 5 0 0 5 65
 Day 3 Example Plan
Protein Carbohydrates Fats Calories

162 45 102 1746

Breakfast (10am) Protein Pancakes Post Workout (5pm) Chocolate PB Pudding

Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whey 1 scoop 25 1 0 1 113 Almond Butter 30 8 3 3 15 179

Egg White & lots of 100% Cocoa 2tsp 3 1 2 2 34

200ml 20 1 0 0 84
Cinnamon
2% Greek Yoghurt (Total 200g 20 8 0 4 148
Sugar Free Maple Syrup 2 tsp 0 5 0 0 20 Fage 2%)
Coconut Flakes 10g 0 2 0 9 89 Stevia Sweetner 1 tsp 0 0 0 0 0
Blueberries 100g 1 8 3 0 36 Total : 31 12 5 21 361
Coconut Oil 10 0 0 0 10 90

Total : 45 17 0 20 428 Evening Meal (8pm) Steak & Veg

Amount Protein Carbs Fibre Fats Kcal
Lunch (2am) Cheese & Tomato Omelette Steak 170g 40 0 0 15 295

Amount Protein Carbs Fibre Fats Kcal Spinach 75g 1 3 1 0 16

Whole Eggs 4 24 0 0 16 240 Mushroom 100g 3 3 1 0 24
Tomatoes 50g 0 2 0 0 8 Avocado Half 2 2 3 13 133
Dried Mixed Herbs 1 tsp 0 0 0 0 0 Tomatoes 75g 0 3 0 0 12
2% Cheese 50g 11 3 0 12 164 Total : 46 11 5 28 480
Total: 35 5 0 28 412

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 5 0 0 5 65
 Day 4 Example Plan
Protein Carbohydrates Fats Calories

167 45 98 1730

Breakfast (8-9am) Eggs, Bacon & Avocado Post Workout (5pm) Chocolate Praline Pudding
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whole Eggs 3 18 0 0 12 180 Hazlenut Butter 30g 8 4 2 15 183

Lean Bacon 2 (30g) 9 1 0 8 112 Low Fat Greek Yoghurt 300g 30 8 0 0 152
(Total Fage 0%)
Avocado 50g 1 3 3 7 79
100% Cocoa Powder 1 tbsp 0 2 1 1 17
Total : 28 4 3 27 371
Crushed Hazelnut 30g 6 4 3 15 175

Lunch (12pm) Shrimp Salad Total: 44 18 6 31 527

Amount Protein Carbs Fibre Fats Kcal

Shrimp 200g 30 0 0 1 129

Evening meal (8pm) Spiced Feta Salmon
Ingredients Amount Protein Carbs Fibre Fats Kcal
Whole Egg 1 6 0 0 4 60
Salmon Fillet 170g 40 0 0 15 295
Mixed Leaf Salad 150g 2 2 3 0 16
Large Salad 50g 0 5 1 0 20
Waldens Farm Salad 1-2 tbsp 0 0 0 0 0
Dressing Mushrooms 100g 3 3 1 0 24

Additional Low Carb Veg 1 cup 0 8 5 0 32 Peppers & Onions 1 cup 1 5 2 0 24

options: Tomato, Celery,
Feta 30g 8 0 0 15 167
Pepper, Cucumber, Carrot
etc Spices 1-2 tsp 0 0 0 0 0

Total : 38 10 8 5 237 Total: 52 13 4 30 530

Protein Bar & Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 5 0 0 5 65
 Day 5 Example Plan
Protein Carbohydrates Fats Calories

163 45 103 1759

Breakfast (10am) Whey & Nuts Post Workout (5pm) Caramel Coffee Smoothie
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whey 1.5 Scoop 37 5 0 2 186 Low Fat Greek Yoghurt 100g 10 3 0 0 52

(Total Fage 0%)
Nuts 30g 7 2 3 15 171
Unsweetened Almond 200ml 0 3 0 1 21
Ketones/Coconut Oil 5g 0 0 0 5 45
Milk
Total : 44 7 3 22 402
1 Scoop Vanilla Whey 1 scoop 22 2 0 2 114

1 Cup Black Coffee 1 cup 0 2 1 1 17

Lunch (2pm) Egg Salad
Stevia 1 tsp 0 0 0 0 0
Ingredients Amount Protein Carbs Fibre Fats Kcal
Sugar Free Caramel Sauce 1tbsp 0 0 0 0 0
Whole Eggs 5 30 0 0 20 300
Cream 1/3 cup 0 0 3 18 162
Mixed Leaf Salad 150g 2 5 3 0 28
Total: 32 10 4 22 366
Waldens Farm Ranch 1-2 tbsp 0 0 0 0 0
Salad Dressing
Evening Meal (8pm) Chicken Avocado Burgers
Additional Low-carb Veg 75g 0 10 5 0 40
options: Tomato, Celery, Ingredients Amount Protein Carbs Fibre Fats Kcal
Pepper, Cucumber, Carrot
Chicken Pattys 170g 40 2 0 6 222
etc
Onion 50g 0 2 1 0 8
BCAA 5g 5 0 0 0 20
Lettuce Wraps 50g 0 0 1 0 0
Total : 37 15 8 20 388
Peppers 75g 1 2 2 0 12

Salsa 2 tbsp 0 3 0 0 12
Pre Workout (3pm)
Avocado 1/2 1 3 2 15 151
Ingredients Amount Protein Carbs Fibre Fats Kcal
Low-fat Mayo / Ranch 1 tbsp 0 1 0 6 58
BCAA 5g 5 0 0 0 20
Cheese Slice 2 8 0 0 12 140
Creatine 5g 0 0 0 0 0
Total: 50 13 6 39 603
Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 5 0 0 5 65
 Day 6 Example Plan
Protein Carbohydrates Fats Calories

157 37 94 1622

Breakfast (9pm) Breakfast Tacos Post Workout (5pm) Whey

Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Avocado 1/2 0 2 3 14 134 Whey 1 Scoop 23 2 0 2 118

Lean Bacon 2 strips 12 2 0 8 128 Total : 23 2 0 2 118

Egg 4 24 0 9 20 276

Light Mozzarella (for the 50g 15 0 0 11 159

Evening Meal (8pm) Sausage Pizza Wraps
taco)
Ingredients Amount Protein Carbs Fibre Fats Kcal
Butter Spray - 0 0 0 0 0
Lean Turkey Sausage 200g 38 5 8 4 177
Salsa 2tbsp 0 3 2 0 12
Flatout Low Carb Wraps 1 19 5 15 4 132
Spices 1 tsp 0 0 0 0 0
Tomato Puree 100g 3 3 1 0 24
Total: 51 7 14 53 709
Low-fat Mozerella 50g 15 0 0 11 159

Side Salad 1 Bowl 0 2 3 0 8

Lunch (2pm) Chocolate PB Smoothie Total: 56 15 12 15 419
Ingredients Amount Protein Carbs Fibre Fats Kcal

Unsweetened Almond 300ml 1 1 0 3 35

Milk

100% Cocoa Powder 1 tbsp 0 2 1 1 17

Peanut Butter 30g 7 4 2 16 188

Low Fat Cottage Cheese 150g 19 6 0 4 136

Stevia 1 tsp 0 0 0 0 0

Waldens Caramel Sauce 1 tbsp 0 0 0 0 0

Total : 27 13 3 24 376

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Total: 5 0 0 0 20
 Day 7 Example Plan
Protein Carbohydrates Fats Calories

181 44 106 1854

Breakfast (7am) Poached Eggs Stirfry Post Workout (5pm) Whey Shake
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whole Eggs 3 18 0 0 12 180 Whey w/ Water 1 .5 Scoop 35 3 0 1 161

Low Fat Cream Cheese 50g 8 4 0 4 84 Ketones/Coconut Oil 5g 0 0 0 5 45

Cashews 40g 10 4 0 20 236 Total : 35 3 0 6 206

Soya Sauce 1tbsp 2 0 0 0 8

Mushrooms, Tomatoes, 1 cup 2 4 7 0 24 Evening Meal (8pm) Cheese Chicken Noodles

Spinach Ingredients Amount Protein Carbs Fibre Fats Kcal
Total : 40 12 7 36 532 Shirataki Noodles 1 Pack 1 2 4 0 12

Egg Yolk 50g 6 0 0 6 78

Lunch (11am) Shrimp Salad Light Mozzarella 1tbsp 10 0 0 8 112
Ingredients Amount Protein Carbs Fibre Fats Kcal
Walden Farm Cheese 1/2 Pot 0 0 0 0 0
Shrimp 150g 22 0 0 1 97 Sauce (can swap for low-
carb tomato sauce)
Peas 50g 3 9 3 0 48
Unsweetened Almond 5oz 1 2 0 1 21
Peppers 75g 1 4 2 0 20
Milk
Mixed Salad Half Bag 0 2 0 0 8
Parmesan 1oz 7 2 0 8 108
Avocado Half 1 2 2 16 156
Chicken 4oz 22 1 0 1 101
Spices 1 tsp 0 0 0 0 0
Total : 47 7 4 24 432
Total : 27 17 7 17 329

Pre Workout (3pm) Whey

Ingredients Amount Protein Carbs Fibre Fats Kcal

Whey 1 scoop 25 3 0 2 130

Almonds 30g 7 2 4 16 180

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 32 5 4 23 355
 Protein Sources
Ingredients Amount Protein Carbs Fibre Fats Kcal

Chicken 100g 23 0 0 1 101

Turkey 100g 22 0 0 7 151

Turkey Bacon 100g 25 1 0 2 122

Lean Turkey Sausages 100g 14 10 2 9 177

Veal (3%) 100g 23 0 0 1 101

Pork 100g 22 0 0 3 115

Beef (3%) 100g 22 0 0 3 115

Beef (5%) 100g 22 0 0 5 133

Steak 100g 24 0 0 9 177

Beef Jerky 100g 33 11 2 26 410

Prawn (Shrimp; uncooked) 100g 15 0 0 0 60

Salmon (uncooked) 100g 20 0 0 13 197

White Fish (uncooked) 100g 17 0 0 2 86

Tuna (uncooked) 100g 23 0 0 5 137

1.5 can
drained
Canned Tuna 36 0 0 1 153
weight
(~170g)

Egg 1 egg 6 0 0 4 60

Egg Whites (Liquid) 100ml 10 1 0 0 44

Low Fat Greek Yoghurt

100g 10 4 0 0 56
(0% Total Fage)

Cottage Cheese (2%) 100g 12 4 0 3 91

Low Fat Cheese 100g 25 0 0 40 460

Fat Free Cheese 100g 26 13 0 1 165

Fat Free Cream Cheese 100g 16 8 0 1 105

Tofu 100g 8 2 0 5 85

O% Fairlife Milk 100ml 5 3 0 0 32

2% Dairy Milk 100ml 3 5 0 2 50

Almond Milk
100ml 0 3 0 1 21
(Unsweetened)

Protein Flapjack 1 20 30 2 6 254

 Carbohydrates Fruits
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

White Rice (uncooked) 100g 7 82 3 1 365 Banana 1 1 27 3 0 112

Brown Rice (uncooked) 100g 8 77 4 3 367 Apple 1 0 25 4 0 100

0 Orange 1 1 10 2 0 44
Potato (uncooked) 100g 2 18 2 0 80
Pineapple 100g 1 13 1 0 56
Sweet Potato (uncooked) 100g 2 20 3 0 88
Strawberries 100g 1 6 4 1 37
0
Raspberries 100g 1 12 7 1 61
Pasta (uncooked) 100g 8 80 3 2 370
Blueberries 100g 1 11 3 0 48
Rice Pasta 100g 8 80 8 6 406
Cranberries (Fresh) 100g 0 12 5 0 48
Quinoa 100g 14 64 7 6 366
Melon (Honeydew) 100g 0 9 1 0 36
Cous cous 100g 13 73 3 2 362
Kiwi 1 1 11 2 0 48
0

Oatmeal 100g 14 56 11 7 343 Mangos 100g 0.5 17 1.8 0.3 73

Puffed Rice 100g 6 90 2 1 393 Grapefruit 1 1 26 4 0 108

Children's Cereal 100g 4 86 3 5 405 Rhubarb 100g 1 5 2 0 24

Muesli 100g 11 67 7 6 366 Apricots (Fresh) 100g 1 11 2 0 48

Rice Cakes 1 cake 1 6 0 0 28 Lemon 1 1 5 3 2 42

Caramel Rice Cakes 1 cake 1 11 0 0 48 Lime 1 0 5 2 0 20
0

7 Sprouted Ezikiel Bread 1 Slice 4 15 3 1 85

Tortilla Wraps (White) 100g 8 54 3 7 311

Vegetables
Amount Protein Carbs Fibre Fats Kcal
Flatout Low Carb Wraps 100g 17 12 15 3 143
Broccoli 100g 3 7 3 0 40
Baguette 100g 8 50 4 1 241
Green Peas 100g 5 15 5 0 80
0
Green Beans 100g 2 7 3 0 36
Black Beans 100g 5 10 6 0 60
Asparagus 100g 2 4 2 0 24
Red Kidney Beans 100g 4 11 6 0 60
Aubergine 100g 1 6 3 0 28
Refried Beans 100g 5 18 6 0 92
Leek 100g 1 14 2 0 60
Lentils (Dried) 100g 8 18 10 1 113
Mushrooms 100g 3 3 1 0 24
Chickpeas (Tinned) 100g 6 16 7 3 115
Cauliflower 100g 2 5 3 0 28
0
Zucchini 100g 3 3 1 1 33
Cream of Rice 100g 6 81 1 0 348
Edamame 100g 10 10 5 5 125

Brussel Sprouts 100g 3 9 4 0 48

Artichoke 100g 3 26 2 0 116

Kale 100g 3 10 2 1 61

Cabbage 100g 1 6 3 0 28

Swiss Chard 100g 2 4 2 0 24

Butternut Squash 100g 1 12 2 0 52

Turnip 100g 1 6 2 0 28

Parsnips 100g 1 18 5 0 76

Spinach 100g 3 4 2 0 28

Lettuce 100g 1 3 2 0 16

Cucumber 100g 1 2 1 0 12

Carrot 100g 1 10 3 0 44

Celery 100g 1 3 2 0 16

Bell Pepper 100g 1 5 2 0 24

Beetroot 100g 2 10 3 0 48

Onion 100g 1 10 2 0 44

Tomatoes 100g 1 4 1 0 20

Corn 100g 2 12 2 2 74
 Fats
Amount Protein Carbs Fibre Fats Kcal

Peanut Butter 100g 28 13 8 49 605

Almond Butter 100g 22 5 12 59 639

Almonds 100g 20 21 10 47 587

Walnuts 100g 14 12 7 68 716

Cashew Nuts 100g 18 27 3 44 576

Macademia Nuts 100g 8 14 9 76 772

Desiccated Coconut 100g 7 10 21 68 680

Chia Seeds 100g 18 42 34 32 528

Flaxseed (Seeds) 100g 18 29 27 42 566

Oils (Olive, Nuts, 1 tbs 0 0 0 14 126

Macadamia, Coconut Oil
1/2 tbs 0 0 0 7 63
etc)
1 tsp 0 0 0 5 45

85% Dark Chocolate 100g 13 38 15 45 609

Olives 100g 1 4 3 15 155

Hummus 100g 8 14 6 10 178

Avocado (without stone) 100g 2 9 7 15 179

0
 Supplements
Ingredients Amount Protein Carbs Fibre Fats Kcal

Whey Protein 1 Scoop 25 3 0 1 121

Omega 3 Tablet 1 0 0 0 1 9

BCAA 10g 5 0 0 0 20

Intra-MD 1 scoop 0 30 0 0 120

Dextrose 100g 0 91 0 0 364

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Condiments
Ingredients Amount Protein Carbs Fibre Fats Calories

Heinz Low Sugar Tomato

1 tbsp 0 1 0 0 4
Ketchup

Canned Tomatoes 100g 0 2 0 0 8

Hot Sauce 1 tsp 0 0 0 0 0

Low Fat Ranch 1 tbsp 0 3 0 2 30

Low Fat Mayo 1 tbsp 0 1 0 4 40

Brown Sauce 1 tbsp 0 4 0 0 16

Light Soy Sauce 1 tbsp 2 0 0 0 8

Light Tomato Pasta Sauce 1/2 cup 3 13 1 2 82

Walden Farm Salad

Dressing (multiple 1 tbsp 0 0 0 0 0
flavours available)

Sweet Chilli Sauce 3-4 tbsp 2 15 0 1 77

Mexican & Chinese Spices 1 tsp 0 0 0 0 0

Reduced Fat Parmesan 2 tsp 1 2 0 1 21

Balsamic Vinegar 1 tbsp 0 2 0 0 8

Sugar Free Maple Syrup 60ml 0 7 0 0 28

100% cocoa 1 tbsp 0 2 1 1 17

Cinnamon PInch 0 0 0 0 0

PB2 2 tbsp 5 3 2 2 50
 Calorie Requirements

Daily Intake: 1900

Macronutrients
(%) (cal) (g)
Carbohydrates 10 190 48
Protein 35 665 166
Fats 55 1045 116
Please note, carbs can be up-to 10%, which would be around 45-50
grams. Ofcourse, it’s best to keep them as low as possible, but most of the
carbs in this meal plan will be from vegetables, which do not spike blood
sugar levels like direct carb sources would (i.e. bread, sugar, fruit etc).

Low Carb Day Calorie Requirements

Daily Intake 1500

Macronutrients
(%) (cal) (g)
Carbohydrates 10 150 38
Protein 40 600 150
Fats 50 750 83
 Day 1 Example Plan
Protein Carbohydrates Fats Calories

174 36 110 1850

Breakfast (9pm) Keto Chocolate Praline Pancakes Post Workout (5pm) Whey
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Low Fat Greek Yoghurt 100g 10 4 0 0 56 Whey 1.5 Scoop 37 2 0 3 183

(Total Fage 0%)
Coconut Oil 10g 0 0 0 10 90
Sugar Free Flavdrops 1 tbsp 0 0 0 0 0
Total : 37 2 0 13 273
(Flavouring)

Sugar Free Chocolate 1tbsp 0 0 0 0 0

Sauce Evening Meal (8pm) Sausage & Eggs
Chopped Hazelnuts 1tbsp 5 2 2 12 136
Ingredients Amount Protein Carbs Fibre Fats Kcal
Egg Whites (for Pancakes) 5 20 0 0 0 80
Turkey Sausage 3 38 0 0 15 177
Almond Flour 30g 7 3 3 14 166
Cheese 50g 12 0 15 2 66
Stevia & Cinnamon 3 tsp 0 0 0 0 0
Tomato 100g 3 3 1 0 24
Total: 42 9 5 26 438
Scrambled Eggs 2 12 0 0 8 120

Side Salad 1 Bowl 0 10 5 0 40

Lunch (2pm) Strawberry Salad Total: 65 13 6 25 537

Ingredients Amount Protein Carbs Fibre Fats Kcal

Large Mixed Salad 1 Bowl 1 2 6 0 12

Sliced Strawberries 100g 0 3 4 0 12

Blue Cheese 50g 12 2 2 20 236

Almonds 30g 7 4 4 16 188

10g BCAA 10g 10 1 0 0 44

Total : 30 12 16 36 492

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 10g 0 0 0 10 90

Total: 5 0 0 10 110
 Day 2 Example Plan
Protein Carbohydrates Fats Calories

196 34 112 1928

Breakfast (10am) Bacon Omelette Post Workout (5pm) Shake

Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

4 Whole Eggs 4 28 0 0 14 238 1.5

Whey 37 2 0 3 183
scoops
2 Lean Bacon 2 15 2 0 13 185
Ketones/Coconut Oil 10g 0 0 0 10 90
Brocolli Handful 0 2 2 0 8
Total : 37 2 0 13 273
Peppers Handful 0 3 2 0 12

Asparagus Handful 0 2 2 0 8

Total : 43 7 4 27 443 Evening Meal (8pm) Chicken Pesto Cream Cheese

Ingredients Amount Protein Carbs Fibre Fats Kcal
Lunch (2am) Tuna Mayo Salad Chicken Breast 150g 34 0 0 3 163

Ingredients Amount Protein Carbs Fibre Fats Kcal Basil & Spinach 150g 2 3 3 0 20

Canned Tuna 1.5 can 36 0 0 1 153 Tomatoes 75g 0 3 0 0 12

Large Mixed Green Salad Large Cream Cheese 30g 8 2 0 8 112

0 2 3 0 8
Leaves Bowl
Pesto 1tbsp 1 2 0 12 120
Spinach 100g 3 4 2 0 28
Mozzarella 50g 14 1 0 15 195
Tomatoes 75g 0 3 0 0 12
Total : 59 11 3 38 622
Pepper 75g 1 4 2 0 20

Low Fat Mayonnaise 2 tbsp 0 1 0 8 76

Cheese 30g 12 1 0 15 187

Total : 52 14 7 24 480

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 10 0 0 0 10 90

Total: 5 0 0 10 110
 Day 3 Example Plan
Protein Carbohydrates Fats Calories

167 45 111 1847

Breakfast (10am) Protein Pancakes Post Workout (5pm) Chocolate PB Pudding

Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whey 1 scoop 25 1 0 1 113 Almond Butter 30g 8 3 3 15 179

Egg White & lots of 100% Cocoa 2tsp 3 1 2 2 34

200ml 20 1 0 0 84
Cinnamon
2% Greek Yoghurt (Total 200g 20 8 0 4 148
Sugar Free Maple Syrup 2 tsp 0 5 0 0 20 Fage 2%)
Coconut Flakes 10g 0 2 0 9 89 Stevia Sweetner 1 tsp 0 0 0 0 0
Blueberries 100g 1 8 3 0 36 Total : 31 12 5 21 361
Coconut Oil 10 0 0 0 10 90

Total : 45 17 0 20 428 Evening Meal (8pm) Steak & Veg

Amount Protein Carbs Fibre Fats Kcal
Lunch (2am) Cheese & Tomato Omelette Steak 170g 40 0 0 15 295

Amount Protein Carbs Fibre Fats Kcal Spinach 75g 1 3 1 0 16

Whole Eggs 4 24 0 0 16 240 Mushroom 100g 3 3 1 0 24
Tomatoes 50g 0 2 0 0 8 Avocado Half 2 2 3 13 133
Dried Mixed Herbs 1 tsp 0 0 0 0 0 Tomatoes 75g 0 3 0 0 12
2% Cheese 50g 11 3 0 12 164 Total : 46 11 5 28 480
Total: 35 5 0 28 412

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 10g 10 0 0 0 40

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Nuts 30g 8 3 3 14 170

Total: 10 0 0 14 166
 Day 4 Example Plan
Protein Carbohydrates Fats Calories

179 45 111 1895

Breakfast (8-9am) Eggs, Bacon & Avocado Post Workout (5pm) Chocolate Praline Pudding
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whole Eggs 3 18 0 0 12 180 Hazlenut Butter 30g 8 4 2 15 183

Lean Bacon 2 (30g) 9 1 0 8 112 Low Fat Greek Yoghurt 300g 30 8 0 0 152
(Total Fage 0%)
Avocado 50g 1 3 3 7 79
100% Cocoa Powder 1 tbsp 0 2 1 1 17
Total : 28 4 3 27 371
Crushed Hazelnut 30g 6 4 3 15 175

Lunch (12pm) Shrimp Salad Total: 44 18 6 31 527

Amount Protein Carbs Fibre Fats Kcal

Shrimp 200g 30 0 0 1 129

Evening meal (8pm) Spiced Feta Salmon
Ingredients Amount Protein Carbs Fibre Fats Kcal
Whole Egg 3 18 0 0 12 180
Salmon Fillet 170g 40 0 0 15 295
Mixed Leaf Salad 150g 2 2 3 0 16
Large Salad 50g 0 5 1 0 20
Waldens Farm Salad 1-2 tbsp 0 0 0 0 0
Dressing Mushrooms 100g 3 3 1 0 24

Additional Low Carb Veg 1 cup 0 8 5 0 32 Peppers & Onions 1 cup 1 5 2 0 24

options: Tomato, Celery,
Feta 30g 8 0 0 15 167
Pepper, Cucumber, Carrot
etc Spices 1-2 tsp 0 0 0 0 0

Total : 50 10 8 13 357 Total: 52 13 4 30 530

Protein Bar & Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 5g 5 0 0 0 20

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 10g 0 0 0 10 90

Total: 5 0 0 10 110
 Day 5 Example Plan
Protein Carbohydrates Fats Calories

188 45 108 1930

Breakfast (10am) Whey & Nuts Post Workout (5pm) Caramel Coffee Smoothie
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whey 1.5 Scoop 37 5 0 2 186 Low Fat Greek Yoghurt 100g 10 3 0 0 52

(Total Fage 0%)
Nuts 30g 7 2 3 15 171
Unsweetened Almond 200ml 0 3 0 1 21
Ketones/Coconut Oil 10g 0 0 0 10 90
Milk
Total : 44 7 3 27 447
1 Scoop Vanilla Whey 1 scoop 22 2 0 2 114

1 Cup Black Coffee 1 cup 0 2 1 1 17

Lunch (2pm) Egg Salad
Stevia 1 tsp 0 0 0 0 0
Ingredients Amount Protein Carbs Fibre Fats Kcal
Sugar Free Caramel Sauce 1tbsp 0 0 0 0 0
Whole Eggs 5 30 0 0 20 300
Cream 1/3 cup 0 0 3 18 162
Mixed Leaf Salad 150g 2 5 3 0 28
Total: 32 10 4 22 366
Waldens Farm Ranch 1-2 tbsp 0 0 0 0 0
Salad Dressing
Evening Meal (8pm) Chicken Avocado Burgers
Additional Low-carb Veg 75g 0 10 5 0 40
options: Tomato, Celery, Ingredients Amount Protein Carbs Fibre Fats Kcal
Pepper, Cucumber, Carrot
Chicken Pattys 170g 40 2 0 6 222
etc
Onion 50g 0 2 1 0 8
BCAA 5g 5 0 0 0 20
Lettuce Wraps 50g 0 0 1 0 0
Total : 37 15 8 20 388
Peppers 75g 1 2 2 0 12

Salsa 2 tbsp 0 3 0 0 12
Pre Workout (3pm)
Avocado 1/2 1 3 2 15 151
Ingredients Amount Protein Carbs Fibre Fats Kcal
Low-fat Mayo / Ranch 1 tbsp 0 1 0 6 58
Whey 1 Scoop 25 2 0 2 126
Cheese Slice 2 8 0 0 12 140
Creatine 5g 0 0 0 0 0
Total: 50 13 6 39 603
Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Total: 25 2 0 2 126
 Day 6 Example Plan
Protein Carbohydrates Fats Calories

187 41 108 1844

Breakfast (9pm) Breakfast Tacos Post Workout (5pm) Whey

Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Avocado 1/2 0 2 3 14 134 Nuts 30g 8 4 3 14 174

Lean Bacon 2 strips 12 2 0 8 128 Whey 1 .5 Scoop 35 2 0 2 166

Egg 4 24 0 9 20 276 Total : 43 6 3 16 340

Light Mozzarella (for the 50g 15 0 0 11 159

taco)
Evening Meal (8pm) Sausage Pizza Wraps
Butter Spray - 0 0 0 0 0
Ingredients Amount Protein Carbs Fibre Fats Kcal
Salsa 2tbsp 0 3 2 0 12
Lean Turkey Sausage 200g 38 5 8 4 177
Spices 1 tsp 0 0 0 0 0
Flatout Low Carb Wraps 1 19 5 15 4 132
Total: 51 7 14 53 709
Tomato Puree 100g 3 3 1 0 24

Low-fat Mozerella 50g 15 0 0 11 159

Lunch (2pm) Chocolate PB Smoothie Side Salad 1 Bowl 0 2 3 0 8
Ingredients Amount Protein Carbs Fibre Fats Kcal Total: 56 15 12 15 419
Unsweetened Almond 300ml 1 1 0 3 35
Milk

100% Cocoa Powder 1 tbsp 0 2 1 1 17

Peanut Butter 30g 7 4 2 16 188

Low Fat Cottage Cheese 150g 19 6 0 4 136

Stevia 1 tsp 0 0 0 0 0

Waldens Caramel Sauce 1 tbsp 0 0 0 0 0

Total : 27 13 3 24 376

Pre Workout (3pm)

Ingredients Amount Protein Carbs Fibre Fats Kcal

BCAA 10g 10 0 0 0 40

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Total: 10 0 0 0 40
 Day 7 Example Plan
Protein Carbohydrates Fats Calories

181 44 111 1899

Breakfast (7am) Poached Eggs Stirfry Post Workout (5pm) Whey Shake
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

Whole Eggs 3 18 0 0 12 180 Whey w/ Water 1 .5 Scoop 35 3 0 1 161

Low Fat Cream Cheese 50g 8 4 0 4 84 Ketones/Coconut Oil 10g 0 0 0 10 90

Cashews 40g 10 4 0 20 236 Total : 35 3 0 11 251

Soya Sauce 1tbsp 2 0 0 0 8

Mushrooms, Tomatoes, 1 cup 2 4 7 0 24 Evening Meal (8pm) Cheese Chicken Noodles

Spinach Ingredients Amount Protein Carbs Fibre Fats Kcal
Total : 40 12 7 36 532 Shirataki Noodles 1 Pack 1 2 4 0 12

Egg Yolk 50g 6 0 0 6 78

Lunch (11am) Shrimp Salad Light Mozzarella 1tbsp 10 0 0 8 112
Ingredients Amount Protein Carbs Fibre Fats Kcal
Walden Farm Cheese 1/2 Pot 0 0 0 0 0
Shrimp 150g 22 0 0 1 97 Sauce (can swap for low-
carb tomato sauce)
Peas 50g 3 9 3 0 48
Unsweetened Almond 5oz 1 2 0 1 21
Peppers 75g 1 4 2 0 20
Milk
Mixed Salad Half Bag 0 2 0 0 8
Parmesan 1oz 7 2 0 8 108
Avocado Half 1 2 2 16 156
Chicken 4oz 22 1 0 1 101
Spices 1 tsp 0 0 0 0 0
Total : 47 7 4 24 432
Total : 27 17 7 17 329

Pre Workout (3pm) Whey

Ingredients Amount Protein Carbs Fibre Fats Kcal

Whey 1 scoop 25 3 0 2 130

Almonds 30g 7 2 4 16 180

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Ketones/Coconut Oil 5g 0 0 0 5 45

Total: 32 5 4 23 355
 Protein Sources
Ingredients Amount Protein Carbs Fibre Fats Kcal

Chicken 100g 23 0 0 1 101

Turkey 100g 22 0 0 7 151

Turkey Bacon 100g 25 1 0 2 122

Lean Turkey Sausages 100g 14 10 2 9 177

Veal (3%) 100g 23 0 0 1 101

Pork 100g 22 0 0 3 115

Beef (3%) 100g 22 0 0 3 115

Beef (5%) 100g 22 0 0 5 133

Steak 100g 24 0 0 9 177

Beef Jerky 100g 33 11 2 26 410

Prawn (Shrimp; uncooked) 100g 15 0 0 0 60

Salmon (uncooked) 100g 20 0 0 13 197

White Fish (uncooked) 100g 17 0 0 2 86

Tuna (uncooked) 100g 23 0 0 5 137

1.5 can
drained
Canned Tuna 36 0 0 1 153
weight
(~170g)

Egg 1 egg 6 0 0 4 60

Egg Whites (Liquid) 100ml 10 1 0 0 44

Low Fat Greek Yoghurt

100g 10 4 0 0 56
(0% Total Fage)

Cottage Cheese (2%) 100g 12 4 0 3 91

Low Fat Cheese 100g 25 0 0 40 460

Fat Free Cheese 100g 26 13 0 1 165

Fat Free Cream Cheese 100g 16 8 0 1 105

Tofu 100g 8 2 0 5 85

O% Fairlife Milk 100ml 5 3 0 0 32

2% Dairy Milk 100ml 3 5 0 2 50

Almond Milk
100ml 0 3 0 1 21
(Unsweetened)

Protein Flapjack 1 20 30 2 6 254

 Carbohydrates Fruits
Ingredients Amount Protein Carbs Fibre Fats Kcal Ingredients Amount Protein Carbs Fibre Fats Kcal

White Rice (uncooked) 100g 7 82 3 1 365 Banana 1 1 27 3 0 112

Brown Rice (uncooked) 100g 8 77 4 3 367 Apple 1 0 25 4 0 100

0 Orange 1 1 10 2 0 44
Potato (uncooked) 100g 2 18 2 0 80
Pineapple 100g 1 13 1 0 56
Sweet Potato (uncooked) 100g 2 20 3 0 88
Strawberries 100g 1 6 4 1 37
0
Raspberries 100g 1 12 7 1 61
Pasta (uncooked) 100g 8 80 3 2 370
Blueberries 100g 1 11 3 0 48
Rice Pasta 100g 8 80 8 6 406
Cranberries (Fresh) 100g 0 12 5 0 48
Quinoa 100g 14 64 7 6 366
Melon (Honeydew) 100g 0 9 1 0 36
Cous cous 100g 13 73 3 2 362
Kiwi 1 1 11 2 0 48
0

Oatmeal 100g 14 56 11 7 343 Mangos 100g 0.5 17 1.8 0.3 73

Puffed Rice 100g 6 90 2 1 393 Grapefruit 1 1 26 4 0 108

Children's Cereal 100g 4 86 3 5 405 Rhubarb 100g 1 5 2 0 24

Muesli 100g 11 67 7 6 366 Apricots (Fresh) 100g 1 11 2 0 48

Rice Cakes 1 cake 1 6 0 0 28 Lemon 1 1 5 3 2 42

Caramel Rice Cakes 1 cake 1 11 0 0 48 Lime 1 0 5 2 0 20
0

7 Sprouted Ezikiel Bread 1 Slice 4 15 3 1 85

Tortilla Wraps (White) 100g 8 54 3 7 311

Vegetables
Amount Protein Carbs Fibre Fats Kcal
Flatout Low Carb Wraps 100g 17 12 15 3 143
Broccoli 100g 3 7 3 0 40
Baguette 100g 8 50 4 1 241
Green Peas 100g 5 15 5 0 80
0
Green Beans 100g 2 7 3 0 36
Black Beans 100g 5 10 6 0 60
Asparagus 100g 2 4 2 0 24
Red Kidney Beans 100g 4 11 6 0 60
Aubergine 100g 1 6 3 0 28
Refried Beans 100g 5 18 6 0 92
Leek 100g 1 14 2 0 60
Lentils (Dried) 100g 8 18 10 1 113
Mushrooms 100g 3 3 1 0 24
Chickpeas (Tinned) 100g 6 16 7 3 115
Cauliflower 100g 2 5 3 0 28
0
Zucchini 100g 3 3 1 1 33
Cream of Rice 100g 6 81 1 0 348
Edamame 100g 10 10 5 5 125

Brussel Sprouts 100g 3 9 4 0 48

Artichoke 100g 3 26 2 0 116

Kale 100g 3 10 2 1 61

Cabbage 100g 1 6 3 0 28

Swiss Chard 100g 2 4 2 0 24

Butternut Squash 100g 1 12 2 0 52

Turnip 100g 1 6 2 0 28

Parsnips 100g 1 18 5 0 76

Spinach 100g 3 4 2 0 28

Lettuce 100g 1 3 2 0 16

Cucumber 100g 1 2 1 0 12

Carrot 100g 1 10 3 0 44

Celery 100g 1 3 2 0 16

Bell Pepper 100g 1 5 2 0 24

Beetroot 100g 2 10 3 0 48

Onion 100g 1 10 2 0 44

Tomatoes 100g 1 4 1 0 20

Corn 100g 2 12 2 2 74
 Fats
Amount Protein Carbs Fibre Fats Kcal

Peanut Butter 100g 28 13 8 49 605

Almond Butter 100g 22 5 12 59 639

Almonds 100g 20 21 10 47 587

Walnuts 100g 14 12 7 68 716

Cashew Nuts 100g 18 27 3 44 576

Macademia Nuts 100g 8 14 9 76 772

Desiccated Coconut 100g 7 10 21 68 680

Chia Seeds 100g 18 42 34 32 528

Flaxseed (Seeds) 100g 18 29 27 42 566

Oils (Olive, Nuts, 1 tbs 0 0 0 14 126

Macadamia, Coconut Oil
1/2 tbs 0 0 0 7 63
etc)
1 tsp 0 0 0 5 45

85% Dark Chocolate 100g 13 38 15 45 609

Olives 100g 1 4 3 15 155

Hummus 100g 8 14 6 10 178

Avocado (without stone) 100g 2 9 7 15 179

0
 Supplements
Ingredients Amount Protein Carbs Fibre Fats Kcal

Whey Protein 1 Scoop 25 3 0 1 121

Omega 3 Tablet 1 0 0 0 1 9

BCAA 10g 5 0 0 0 20

Intra-MD 1 scoop 0 30 0 0 120

Dextrose 100g 0 91 0 0 364

Creatine 5g 0 0 0 0 0

Beta Alanine 3g 0 0 0 0 0

L-Citrulline 6g 0 0 0 0 0

Condiments
Ingredients Amount Protein Carbs Fibre Fats Calories

Heinz Low Sugar Tomato

1 tbsp 0 1 0 0 4
Ketchup

Canned Tomatoes 100g 0 2 0 0 8

Hot Sauce 1 tsp 0 0 0 0 0

Low Fat Ranch 1 tbsp 0 3 0 2 30

Low Fat Mayo 1 tbsp 0 1 0 4 40

Brown Sauce 1 tbsp 0 4 0 0 16

Light Soy Sauce 1 tbsp 2 0 0 0 8

Light Tomato Pasta Sauce 1/2 cup 3 13 1 2 82

Walden Farm Salad

Dressing (multiple 1 tbsp 0 0 0 0 0
flavours available)

Sweet Chilli Sauce 3-4 tbsp 2 15 0 1 77

Mexican & Chinese Spices 1 tsp 0 0 0 0 0

Reduced Fat Parmesan 2 tsp 1 2 0 1 21

Balsamic Vinegar 1 tbsp 0 2 0 0 8

Sugar Free Maple Syrup 60ml 0 7 0 0 28

100% cocoa 1 tbsp 0 2 1 1 17

Cinnamon PInch 0 0 0 0 0

PB2 2 tbsp 5 3 2 2 50
 Training Overview

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Rest or 20-30
Full Body Cardio, HIIT Full Body Full Body Cardio, HIIT
Session minutes Rest
Circuit 1 & Ab Circuit Circuit 2 Circuit 3 & Ab Circuit
steady state

Rep Scheme 8-20 NA 8-20 NA 8-20 NA NA

7 x 20 7 x 20
second HIIT second HIIT
intervals. 40 intervals. 40
Cardio NA NA NA NA NA
second rest. second rest.
Followed by Followed by
20 mins SS 20 mins SS

Copyright of "Rudy Mawer & Mawer Consulting", not to be used, reproduced or re-shared in any manner.
Example plan only - this is not a specific training plan you should follow. Obtain medical supervision and
advice before starting a new diet or exercise regime.
 Fullbody 1

Workout Log (reps & weight)

Exercise Pair Sets Reps Tempo Rest
Set 1 Set 2 Set 3 Set 4

Chest DB or Bench
1a 3 12 2:0:1:0
Press

BB Back Squat 1b 3 12 2:2:1:0

0
Bent Over Row 1c 3 12 2:0:2:1

Until
DB Walking Lunges 1d 3 2:2:1:0
Failure

2 minute rest then repeat for 3 more sets before moving to next circuit (4 sets total)

DB Stiff Leg Deadlift 2a 3 10 2:1:1:0

Lat Pulldown 2b 3 12 2:0:1:0

Incline DB Press 2c 3 12-15 3:1:1:0

DB Front Squat 2d 3 10-12 4:1:1:0

2 minute rest then repeat for 3 more sets before moving to next circuit (4 sets total)

BB Close Grip Tricep

3a 3 10-12 2:0:1:2
Neck Press

Heel Raised BB Squat 3b 3 12 4:1:2:0

Lying or Seated Leg

3c 3 12 3:1:2:2
Curls

Standing BB Bicep
3d 3 10-12 2:1:1:1
Curls

2 minute rest then repeat for 3 more sets before moving to next circuit (4 sets total)

Copyright of "Rudy Mawer & Mawer Consulting", not to be used, reproduced or re-
shared in any manner. Example plan only - this is not a specific training plan you
should follow. Obtain medical supervision and advice before starting a new diet or
exercise regime.
 Fullbody 2

Workout Log (reps & weight)

Exercise Pair Sets Reps Tempo Rest
Set 1 Set 2 Set 3 Set 4

Back Squats 1a 3 12 2:0:1:0

Walking Lunges 1b 3 12 2:2:1:0

0
Hamstring Curls 1c 3 12 2:0:2:1

Leg Extensions 1d 3 12-15 2:2:1:0

2 minute rest then repeat for 3 more sets before moving to next circuit (4 sets total)

DB Chest Press 2a 3 10 2:1:1:0

Cable Flys 2b 3 12 2:0:1:0

Lying DB Tricep Ext 2c 3 12-15 3:1:1:0

Full body and then

2d 3 Failure 4:1:1:0
Knee Press Ups

2 minute rest then repeat for 3 more sets before moving to next circuit (4 sets total)

Neutral Grip Pull ups 3a 3 10-12 2:0:1:2

Bent Over Barbell

3b 3 12 4:1:2:0
Row
0

Cable Pulldowns 3c 3 12 3:1:2:2

Machine Row 3d 3 10-12 2:1:1:1

2 minute rest then repeat for 3 more sets before moving to next circuit (4 sets total)

DB Overhead Press 4a 3 10 2:1:1:0

DB Lat Raise 4b 3 12 2:0:1:0

0
EZ Bar Bicep Curls 4c 3 12-15 3:1:1:0

DB Hammer Curls 4d 3 Failure 4:1:1:0

2 minute rest then repeat for 3 more sets before moving to next circuit (4 sets total)

Copyright of "Rudy Mawer & Mawer Consulting", not to be used, reproduced or re-
shared in any manner. Example plan only - this is not a specific training plan you
should follow. Obtain medical supervision and advice before starting a new diet or
exercise regime.
 Full Body 3

Workout Log (reps & weight)

Exercise Pair Sets Reps Tempo Rest
Set 1 Set 2 Set 3 Set 4

Deadlifts 1a 3 8 2:0:1:0

Standing Overhead
1b 3 15 2:2:1:0
BB Press
0
DB Front Squat 1c 3 20 2:0:2:1

Hanging Leg Raises 1d 3 20 2:2:1:0

2 minute rest then repeat for 3 more sets before moving to next circuit (4 sets total)

BB Bench Press 2a 3 20 2:1:1:0

DB Overhead Pull 2b 3 15 2:0:1:0

Wide Grip Pull Up 2c 3 20 3:1:1:0

Close Grip Bench

2d 3 Failure 4:1:1:0
Press

2 minute rest then repeat for 3 more sets before moving to next circuit (4 sets total)

Rack Pulls 3a 3 10 2:0:1:2

Leg Extensions 3b 3 15 4:1:2:0

Cable Pulldowns 3c 3 15 3:1:2:2

Lying V Crunch 3d 3 25 2:1:1:1

2 minute rest then repeat for 3 more sets before moving to next circuit (4 sets total)

DB Supinated Curl 4a 3 15 2:1:1:0

Incline DB Hammer
4b 3 15 2:0:1:0
Curls

0
Cable Bar Tricep
4c 3 15 3:1:1:0
Pushdown

Overhead Rope
4d 3 15 4:1:1:0
Tricep Extensions

2 minute rest then repeat for 3 more sets before moving to next circuit (4 sets total)

Copyright of "Rudy Mawer & Mawer Consulting", not to be used, reproduced or re-
shared in any manner. Example plan only - this is not a specific training plan you
should follow. Obtain medical supervision and advice before starting a new diet or
exercise regime.
 Cardio / HIIT Workout

Perform each exercise to failure and go straight onto the next one. Once you’ve done
all 5, rest for 60 seconds and repeat 2 more times. This gives you 15 sets total.

Ab Circuit

• Hanging Leg Raises, Decline Sit Ups, Side Plank, Lying V Crunch, Plank, Straight Leg
Lying Window Wipers

7x 20 second sprints, 40 seconds rest. Any machine, you can pick 2 if you want a
HIIT
mix. See how your muscles are feeling. If legs ache do upper body and vice versa.

Steady State Cardio 20 mins steady state. Any machine except running.

Copyright of "Rudy Mawer & Mawer Consulting", not to be used, reproduced or re-
shared in any manner. Example plan only - this is not a specific training plan you
should follow. Obtain medical supervision and advice before starting a new diet or
exercise regime.
 Weekly Training Overview

Monday Tues Wed Thursday Friday Sat Sun

Chest, Delts, Legs 1 or

Session Arms Legs 1 Legs 1 Arms Rest
Back Optional Rest

7x 30 second 7x 30 second
Cardio HIIT with 60s Rest Rest Rest HIIT with 60s Rest Rest
rest rest

Copyright of "Rudy Mawer", not to be used, reproduced or re-shared in any manner. Example plan only - this is
not a specific training you should follow. Obtain medical supervision and advice before starting a new diet or
exercise regime.
 Chest, Delts & Back

Exercise Pair Sets Reps Tempo Rest Notes

DB Overhead Wide Core tight, take DB’s out in an arc. Only

1a 4 10 2:0:1:0
Press lower down to chin or neck.
90 Only lower down 3/4 of the way. 1 second
DB Side Lat Raise 1b 4 15 2:0:1:0 pause at the top. Keep traps down and
relaxed
Remember to take DB out as you lower.
DB Chest Press 2a 4 10-12 2:0:1:0 Focus on elbows pressing into the middle of
the body for concentric.
60
DB Hammer Flys Only raise up 3/4 of the way. Ignore your
(thumbs facing each 2b 4 15 2:0:1:0 hands, focus on the elbows driving into the
other) middle of the body

MAG grip shoulder width apart. Drive down

MAG Lat Pulldown 3a 4 10 3:1:1:0
so elbows are by the side. Fully stretch up.
60

Learn forward slightly. Let your shoulders

Cable Pulldown 3b 4 15 3:0:1:0 stretch up at the top and start the movement
by pulling the shoulders back and down

Seated Horizontal Remember to drive down and keep it low

4a 4 10-12 3:0:1:0
Cable Row into the hips.

60 Fully stretch at the bottom, don’t go too

heavy that technique falls apart. Focus on
BB Bent Over Row 4b 4 10-12 3:0:1:1
working back muscles and not arms. No
need to go all the way into stomach.

Copyright of "Rudy Mawer", not to be used, reproduced or re-shared in any

manner. Example plan only - this is not a specific training you should follow. Obtain
medical supervision and advice before starting a new diet or exercise regime.
 Arms & Rear Delts

Exercise Pair Sets Reps Tempo Rest Notes

Make sure forearm and bicep meets. Press

Lying DB Tricep Ext 1a 4 10-12 3:0:1:0
back slightly as you press up to keep tension.
30
1 Arm DB Spider Fully stretch at the bottom, squeeze for 2
1b 4 10-12 3:0:1:2
Curls seconds at the top.

Like a lying DB tricep press but lower the bar

BB Tricep Neck Press 2a 4 15 3:0:1:0 down to your neck. Imagine a blend
between a skull crusher and tricep bench.
45

Standing DB Keep elbows forward throughout. Body

2b 4 10-12 3:0:1:0
Supinated Curl locked in position

Set up on cable machine with a straight or

EZ like bar. Lean forward slightly, keeping
elbows by the side. Start with forearms
Standing Cable touching bicep and extend down and out
3a 4 10-12 3:0:1:0
Tricep Extension away from the body Slighly. This keeps
45 tension at the bottom. Perform a dropset, so
10-12 reps, drop 20% and then drop
another 20%.

Incline DB Hammer Fully stretch at the bottom, keep your chest

3b 4 10-12 3:0:1:1
Curls lifted.

Go a lot lighter than normal (maybe half).

Barbell Row - Elbows
4a 4 15 3:0:1:1 Lean forward and keep elbows high, row up
High
so its just your shoulders retracting.

Use a normal lat pulldown or a arc based lat

Wide Grip Lat
4b 4 10 3:1:1:1 pull down machine that brings it wider as
Pulldown
you pull down. Perform a triple dropset.

Copyright of "Rudy Mawer", not to be used, reproduced or re-shared in any

manner. Example plan only - this is not a specific training you should follow. Obtain
medical supervision and advice before starting a new diet or exercise regime.
 Legs 1

Exercise Pair Sets Reps Tempo Rest Notes

Deadlifts 1a 5 10 0:0:1:0 90 Heavy

Heavy Farmers Walk - 30-40% BW in each

Farmers Walk 1b 5 30s NA NA
hand

As always, body upright, nice and smooth,

DB Heel Raised
2a 4 15 2:0:1:0 low as possible, knees forward, only come
Front Squat
up 85%.

90

BB Walking
2b 4 10/10 2:0:1:0 Step Straight over into the next leg
Lunges

Weighted Hip
Shoulders on bench, barbell over the hips,
Extensions / 3a 4 20 2:0:2:2
smooth drive up then 2 second squeeze.
Bridge
45

Lying Cable
3b 4 20 2:0:2:2 Big 2 second squeeze at the top.
Hamstring Curls

Copyright of "Rudy Mawer", not to be used, reproduced or re-shared in any

manner. Example plan only - this is not a specific training you should follow. Obtain
medical supervision and advice before starting a new diet or exercise regime.
 Weekly Training Overview

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Legs 1 or Shoulders
Shoulders &
Session Chest & Biceps Legs 1 Back Giantsets Legs 2 Rest and Tricep - Pick 1
Triceps
based on your goals

Rep Scheme 8-15 8-12 8-15 8-15 8-15 NA 8-15

Cardio HIIT HIIT NA NA NA NA NA
Time 90-100 60 60 60 60 NA 60

Copyright of "Rudy Mawer", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific
training you should follow. Obtain medical supervision and advice before starting a new diet or exercise regime.
 Chest & Biceps

Exercise Pair Sets Reps Tempo Rest Notes

Kneel on the floor, set up cable at the

High Cable
top and perform bicep curls behind the
Behind Head 1a 3 12-15 2:0:1:3
head. Only lower out 3/4 of the way.
Bicep Curls
Focus on squeeze behind the head.

45 Shortened position focus - stand slightly

forward of the machine and hold for 3
Cable or Machine seconds in the end. The end should be
1b 3 12-15 2:0:1:3
Fly hands inline with shoulder, not touching
as this causes internal rotation of the
shoulder

Standing Ez Bar Position back against the wall to keep

2a 3 12-15 3:0:1:1
Curls your torso fixed.

45
Flat DB Press - High Rep, keep shoulders pulled back
2b 4 20 2:0:1:0
High Rep and down.

Keep elbows by the side, keep core tight

Standing DB
3a 3 12 2:0:1:0 and upper body fixed. Do not pause at
Hammer Curls
the bottom.

60
Start inline with the machine and
overload the shortened position. Hit
Supinated Cable 10/10/
3b 3 2:1:2:1 failure and step forward and do 10 more
Fly Dropset 10
then repeat one last time stepping
forward again.

Lying on the floor, slowly lower legs

Lying Leg Raises 4a 3 15 2:0:1:0 down so they are 2 inch from floor and
repeat.
60
Incline Machine Controlled eccentric - count out 5 slow
Chest Press - 4b 3 8 5:0:1:1 seconds (or about 8 normal seconds) to
Eccentric lower for each rep.

10x 20 second HIIT sprints with 40 seconds rest in between. Any machine,
HIIT
rower, bike, prowler, battle rope etc

Copyright of "Rudy Mawer", not to be used, reproduced or re-shared in any

manner. Example plan only - this is not a specific training you should follow.
Obtain medical supervision and advice before starting a new diet or exercise
regime.
 Shoulders & Triceps

Exercise Pair Sets Reps Tempo Rest Notes

DB Lat Raise 1a 4 12 2:0:1:2 Stop around 2/3 inches from side

60 Cross cables over the body and step

Dual Cable Tricep back and lean forward slightly. Really
1b 4 12 2:0:1:2
Ext focus on shortened position when arm is
straight by the side.

Pick a duel cable where there are two

cable attachments are around 3 foot / 1
meter apart. Position the cable
attachments at upper quad (inline with
hand if arms where by the side). Take
the opposite side with each hand, so it
Cable Lat Raise 2a 4 20 3:1:1:0
comes across the body. Start with arms
by the side and raise up. Should be
hardest at bottom (opposite to DB
raise). If you don't have duel cable you
60 can do one arm - watch link below for
info.

Focus on driving back over the head

slightly so you overload the top and
DB Lying Tricep shortened position. When you hit failure
Extensions + 2b 4 15 2:0:1:2 hold the DB by the ear in the stretched
IntraSet Stretch position. Focus on driving the DB up
without moving and contract isometrically
for 30 seconds.

Like with chest press, you are going to

focus on taking the DB out and in NOT up
and down. Imagine you are drawing an
“ARC” or circular motion. DO not press
DB OverHead
3a 4 12 3:1:1:0 with tricep. Pick a weight 50% less than
Shoulder Press normal for 12. Keep shoulders and traps
down / depressed. Lower to chin height
and do not bring DB inside shoulder at the
top.

45
Dual Rope
Use two ropes fully extended for extra
Overhead Cable
3b 4 10 3:2:1:0 length. Take arm behind the head and get
Rope Tricep
a full stretch.
Extensions

Without rest go straight into tricep push /

press ups. When you hit failure, drop onto
Tricep Close Grip
3c 4 NA 3:1:1:0 knees and continue until you hit failure
Press Up
again! Quick 45 seconds rest and then
work your way down from the top again.

10x 20 second HIIT sprints with 40 seconds rest in between. Any machine,
HIIT
rower, bike, prowler, battle rope etc

Copyright of "Rudy Mawer", not to be used, reproduced or re-shared in any

manner. Example plan only - this is not a specific training you should follow.
Obtain medical supervision and advice before starting a new diet or exercise
regime.
 Back Giant Set & Biceps

Exercise Pair Set Reps Tempo Rest Notes

s
All exercises for the back giant sets can be swapped / replaced / rotated
etc - no specific order, just zig zag around machines if you are in a busy
gym.

Hands just wider than shoulder width.

Semi Wide Grip 3:1:1: Full stretch at bottom - let shoulders
1a 10-15
Pull Up 2 raise up. Start movement by pulling
shoulders back down and then drive up.

2 Separate cables. Try driving the hands

Dual Cable Low 3:0:2: down into your hips and NOT into the
1b 10-15
Row 2 stomach. Again fully stretch out each
time.

Lean forward and as you pull in towards

the body bring your torso gradually
Cable Dual Rope
2:0:1: upright. When arms are by the hips in
(or 1 long Rope) 1c 10-15
2 the shortened position your toros should
Pulldown 5 180 be upright, this overloads the shortened
position.

Focus on more upper back and rear

2:0:1: shoulder rather than lats. Keep elbows
Bent Over Row 1d 10-15
2 high and focus on the shoulder blades
squeezing together.

Pick a neutral grip bar about shoulder

width apart so hands are facing each
other. Lean back and focus on driving
Neutral Grip Lat 3:0:1:
1e 10-15 elbows down so they end by the side.
Pull Down 0
Pull cable down into legs NOT into the
body. Fully stretch at the top like on pull
ups.

Rest for 3 minutes and repeat from the top for 5 total giant set circuits.

Biceps below are optional depending on your goals.

Set up in a wide dual cable machine. Set

Cable High
2:0:1: the cable at shoulder height. Kneeling
Behind Head 6a 4 10 60
2 on the floor, curl so hands finish behind
Cable Curl
the head / neck and squeeze for 2.

Leaning back on an incline bench, working

Incline DB 3:2:1: on the stretch and bottom part. Keep
7a 4 10 90
Hammer Curls 0 Chest lifted and hands in neutral position.
Stretch for 2 seconds at the bottom.

2:0:1: Using DBs with back on a bench. 8 reps

Crazy 8s 8a 3 10 90
1 with 3 drop sets. So 32 reps total.

Finisher; BFR arms. Wrap arms and

BFR Bicep Curls without rest just alternate between
2:0:1:
and Lying DB 8b 4 20 0 supinated DB bicep curl and lying DB
1
Tricep Ext tricep Ext. 20-25 reps each, pick a light
weight, maybe 7 - 10 kg or 15-22lb

Copyright of "Rudy Mawer", not to be used, reproduced or re-shared in any

manner. Example plan only - this is not a specific training you should follow.
Obtain medical supervision and advice before starting a new diet or exercise
regime.
 Legs 1

Exercise Pair Set Reps Tempo Rest Notes

s
Warm up sets at 70% intensity, leg curls
Leg Curl / 2:1:1: superset with leg extensions. Focus on a
* 6 12-14 120
Ext 1 2 second squeeze at end of the
movement

1:0:1: Heavy but going to wok on 10 reps this

Deadlift 1a 5 10 120
0 block.

Rest Pause - Hit 10 reps, rack for 15 -

Barbell Back 3:1:2: 20 seconds and go to failure again. Set
2a 5 10 + 5 90
Squat 0 up safety bars and use a spotter as this
can get tough!

Metabolic Set = set a timer for 60

seconds and go. Use a heavy band so
it’s harder at the top and bit easier at
bottom. Keep spine and back pushed
against the pad. Do not arch lower back
Strong like you would for a deadlift etc. Start
3:1:1:
Banded Hack 3a 4 1m 60 with 1 plate and focus on full depth
0
Squat (“ass to grass”). Build up weight slowly
while keeping full range and smooth
speed. 60 seconds rest and repeat, will
need a lighter weight as you progress
through sets. **Have a spotter as this is
also tough **

Set up a band across a power rack. Step

DB Stiff Leg
3:1:1: forward into the band and perform set
RDL into 4a 4 15 60
0 so you have resistance to drive into at
Band
the top.

Lean forward to fully overload the

Leg 3:0:1: shortened position. When you hit failure
5a 4 20
Extensions 2 lean back and squeeze a few more reps
out.
30

Lying leg 3:0:1:

5b 4 20 Can do Seated if no lying leg curl
curl 2

Superset Calves in on 1a, 2a & 3a - 10-15 reps, 4:1:2:2 tempo.

Copyright of "Rudy Mawer", not to be used, reproduced or re-shared in any manner.
Example plan only - this is not a specific training you should follow. Obtain medical
supervision and advice before starting a new diet or exercise regime.
 Legs 2

Exercise Pair Sets Reps Tempo Rest Notes

Warm up sets at 70% intensity, leg curls

Leg Curl / 2:1:1: superset with leg extensions. Focus on a
* 6 12-14 120
Ext 1 2 second squeeze at end of the
movement

Set up a band across a power rack. Step

Stiff Leg 1:0:1: forward into the band and perform set
1a 5 10 90
Banded RDL 0 so you have resistance to drive into at
the top.

Rest Pause - Hit 10 reps, rack for 15 -

Barbell Back 3:1:2: 20 seconds and go to failure again. Set
2a 5 10 + 5 90
Squat 0 up safety bars and use a spotter as this
can get tough!

Take Feet High to focus on hamstring.

3:1:1: Try to “push” but instead pull your
Leg Press 3a 4 15 60
0 hamstrings down to straighten then
legs.

Step straight over, use DB in each hand.

Walking 3:0:1: Focus on lowering all the way down and
4a 4 30 60
Lunges 0 stop 1-2cm before the back knee hits
the floor. 15 reps each side, 30 total.

Lean forward to fully overload the

Leg 3:0:1: shortened position. When you hit failure
5a 4 20
Extensions 2 lean back and squeeze a few more reps
out.
30

Lying leg 3:0:1:

5b 4 20 Can do Seated if no lying leg curl
curl 2

Superset Calves in on 1a, 2a, 3a and 4a - 20 reps, 2:0:1:2 tempo.

Copyright of "Rudy Mawer", not to be used, reproduced or re-shared in any
manner. Example plan only - this is not a specific training you should follow.
Obtain medical supervision and advice before starting a new diet or exercise
regime.
 Weekly Training Overview
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Chest, Delts & Chest, Delts &

Session Back & Biceps Legs 1 Rest Back & Biceps Legs 2
Triceps Triceps

Rep Scheme 8-15 8-12 8-15 NA 8-15 8-12 8-15

Rest 30-60 60-90 30-120 NA 30-60 60-90 30-120
(seconds)
Sets 32 30 26 NA 32 30 26
Time 80 75 75 NA 80 75 75
Rest Pause, Rest Pause,
Advanced Supersets, Supersets,
Supersets, Strength Supersets, Strength
Training NA Strength Strength
Strength Curve Strength Curve
Variables Curve Curve
Curve Curve

Copyright of Rudy Mawer Consulting LLC, not to be used, reproduced or re-shared in any manner. Example
plan only - this is not a specific training plan you should follow without approval from a professional
approval. Obtain medical supervision and advice before starting a new diet or exercise regime.
 Chest, Delts & Triceps
Exercise Pair Sets Reps Tempo Rest Notes

Shortened position focus - stand slightly forward of

the machine and hold for 3 seconds in the when
Cable or hands are inline with shoulders. Hands should be
1a 3 12-15 2:0:1:3 45
Machine Fly about 3 inch apart, not touching as this causes
rotation at the shoulder and takes emphasis off the
chest.

Rest Pause, for all 4 sets you'll do 8 reps, rest 15

seconds, do 3 more, rest 15 and do 2 more (13
Flat DB Press 2a 4 8+2+2 2:0:1:0 120
total). So you should pick a heavy weight, around
10 rep max.

Focus on bottom half of the rep, only raise up 2/3

DB Fly 3a 3 8-10 2:2:1:0
of the way. 2 second pause in bottom position.

90
Straight into bench press. Focus on chest not
triceps. Focus on elbows pulling into the chest as
BB Press 3b 3 15 2:0:1:0
you drive up, as you lower, focus on elbows going
out.

Shortened position focus - stand slightly forward of

Cable or
4a 3 10 2:0:1:2 45 the machine and hold for 2 seconds in the end. As
Machine Fly
above, don't come all the way in.

Stand in a dual cable machine which is around 3

feet in width. Set both cables at mid quad (upper
leg) height without any handles. Grab end of
Cable Lat Raise 5a 4 12 2:0:1:2 60
cables with opposite arms and cross body. Raise
out to the side, keep shoulders down. Focus on
mid shoulder.

Press diagonally out so DB is never over shoulder

joint. 50-70% of weight compared to normal. Keep
Seated DB Press 6a 4 8-10 2:0:1:0 60
DB outside of shoulders at all time. Keep traps and
shoulders down.

Stop around 2/3 inches from side. Focus on going

DB Lat Raise 6b 4 12 2:0:1:2 60
out not up. Keep shoulders and traps depressed.

Stand in a dual cable machine which is around 3

feet in width. Set both cables at head height
without any handles. Grab end of cables with
Dual Cable
opposite arms and cross body. Take 2 steps back,
Tricep 7a 4 12 2:0:1:2 60
lean forward slightly and focus on the bottom half
Extensions
of the movement. Try and contract the tricep as
hard as possible to get the arm straight and hold
for 2.

Elbows still and inline with upper chest. Focus on

DB Lying Tricep full stretch at bottom and press back slightly
8a 4 10 3:1:1:1 60
Extensions towards your head as you extend. Dont pause at
the top.

Attach 1 rope, hold at the top so its lengthened

and straight. Set cable at knee height and keep
Overhead Single
elbows behind head. Focus on full stretch and
Arm Cable Rope
9a 4 10 3:2:1:0 - lower all the way down so forearm & bicep meet.
Tricep
After each set hold in 80% lengthened position for
Extensions
20 seconds. Swap arms and repeat. No rest, just
keep swapping arms.

Copyright of Rudy Mawer Consulting LLC, not to be used, reproduced or re-

shared in any manner. Example plan only - this is not a specific training plan
you should follow without approval from a professional approval. Obtain
medical supervision and advice before starting a new diet or exercise regime.
 Upper Pull Plan
Exercise Pair Sets Reps Tempo Rest Notes

Warm up sets, use long bar or 2 ropes. Start by

leaning forward and as you pull in let your upper
body raise upright. As you lower slowly lean
Cable Pulldown * 4 15 2:0:2:1 60
forward again. Before starting each rep focus on
retracting and pulling your shoulders down and
back.

Drive the hand down to hip slightly as you row,

so its a low row. Keep torso upright, do not lean
One Arm Cable Row 1a 4 10-12 2:0:1:2 20 back. Stop when elbow is by the side of the
body. Swap arms without rest. After both arms
rest for 20s and repeat.

Use neutral mag grip or similar. Drive down so

elbows finish at the side. Should be hardest at
MAG Grip Pull Down 2a 4 10 2:1:2:2 90 bottom. As you raise up let your shoulders lift
and stretch during eccentric. Start movement by
pulling shoulders back and down.

Lean forward slightly so you are upright or

slightly forward. Focus on the the middle and
lower lats. Row down as you pull into lower abs.
Forward Cable Row
3a 4 10 2:1:1:0 60 No need to come all the way into stomach, stop
with 12" handle
when elbows are inline with your lats / back.
Use 2 rope handles or 12 inch wide attachment
such as neutral MAG Grip.

Using a rack / squat rack place the bar around

hip height. Raise your feet on a bench and do
Inverse Row 4a 3 Failure 2:0:1:1 45 reverse press ups / pull ups to the bar. Imagine
shoulder blades are squeezing together then
stretching as you lower.

Leaning forward slightly so you are at a 45

degree angle. Use one straight bar. Keep body
Leaning forward Bar
5a 4 8-10 2:0:1:0 30 fixed and drive bar into hips, keeping arms
Cable Pulldown
straight at all times. Should be drawing half a
circle with the hands.

Opposite side of EZ preacher bench. Focus on

Single Arm Spider
6a 4 10 2:0:1:2 60 top half of the movement and squeeze bicep at
Concentration Curl
the top for 2.

Leaning back on an incline bench, working on

the stretch and bottom part. Keep chest lifted
Incline DB
7a 4 10 3:1:1:1 60 and elbows back, should feel a harsh stretch
Supinated Curls
through chest and down into arm. Contract
tricep at bottom to fully lengthen bicep.

Set up bench with back rest and retract

Upright Hammer
8a 4 10 2:0:1:1 60 shoulders. Keep elbows forward and inline with
Curls
front of stomach.

Copyright of Rudy Mawer Consulting LLC, not to be used, reproduced or re-shared in any
manner. Example plan only - this is not a specific training plan you should follow without
approval from a professional approval. Obtain medical supervision and advice before starting
a new diet or exercise regime.
 Lower Body Workout 1
Exercise Pair Sets Reps Tempo Rest Notes

Warm up sets at 70% intensity, leg curls

superset with leg extensions. Focus on a 2
Leg Curl / Ext * 3 12-14 2:1:1:1 120
second squeeze at end of the movement in
shortened position.

Like the chest press, rest pause, rest 15 seconds

between and hit 10 reps. Pick a heavy weight
Leg Press 1a 4 5+3+2 2:1:1:0 90
around 7/8 rep max. Keep spine and abs locked,
hips must never roll.

Pick a light weight, focus on the knees going as

far forward as possible. Lower down so calf and
Heel Elevated 60
2a 4 12 2:1:1:1 hamstring nearly touch (ass to grass) if you can,
BB Back Squat
ensure lumbar (lower) spine does not curve
excessively.

Raise back foot on bench or box. Lower down so

DB Back Foot
back knee is close to the floor and front knee is
Raised Split 3A 4 10+10 2:1:1:0 60
drove forward with the calf / hamstring nearly
Squat / Lunge
touching.

Keep legs just slightly bent, focus on hip

movement only and no movement from lumbar
DB RDL 4a 4 10 3:1:1:0 60
spine. Focus on full stretch and then your
hamstrings pulling together as you raise up.

Focus on the squeeze at top, trying to lock the

leg as hard as possible. Hold for 2. Pull your
Leg Extensions 5a 4 10 3:0:1:2
body down so bum / hips stay fully locked and
do not come up as you fatigue.
30
Can do seated if there is no lying leg curl. Pull
Lying leg curl 5b 4 10 3:0:1:2 your body down so bum / hips stay fully locked
and do not come up as you fatigue.

Copyright of Rudy Mawer Consulting LLC, not to be used, reproduced or re-shared in any
manner. Example plan only - this is not a specific training plan you should follow without
approval from a professional approval. Obtain medical supervision and advice before
starting a new diet or exercise regime.
 Lower Body Workout 2
Exercise Pair Sets Reps Tempo Rest Notes

Warm up sets at 70% intensity, leg curls

superset with leg extensions. Focus on a 2
Leg Curl / Ext * 3 12-14 2:1:1:1 120
second squeeze at end of the movement in
shortened position.

Squats 1a 4 6 2:0:1:1 150 Strength based. Go heavy

50 reps, pick a weight you could do 20 reps on.

Keep going till you hit 50, no set rest, 10-20
seconds, will need 20-30 nearer end. Time
Death Squats 2a 1 50 2:1:1:0 -
yourself and beat it every week. Keep speed/
tempo and form good. Set up safety bars to
avoid injury.

Pick a light weight, focus on the knees going as

far forward as possible. Lower down so calf and
Heel Elevated 60
3a 4 12 2:1:1:1 hamstring nearly touch (ass to grass) if you can,
BB Back Squat
ensure lumbar (lower) spine does not curve
excessively.

BB RDL Deadlift 4a 3 10 2:1:1:1 60 Band a squat rack and drive into it at the top.

Keep legs just slightly bent, focus on hip

movement only and no movement from lumbar
DB RDL 5a 3 10 3:1:1:0 60
spine. Focus on full stretch and then your
hamstrings pulling together as you raise up.

Focus on the squeeze at top, trying to lock the

leg as hard as possible. Hold for 2. Pull your
Leg Extensions 6a 4 10 3:0:1:2
body down so bum / hips stay fully locked and
do not come up as you fatigue.
30
Can do seated if there is no lying leg curl. Pull
Lying leg curl 6b 4 10 3:0:1:2 your body down so bum / hips stay fully locked
and do not come up as you fatigue.

Copyright of Rudy Mawer Consulting LLC, not to be used, reproduced or re-shared in any
manner. Example plan only - this is not a specific training plan you should follow without
approval from a professional approval. Obtain medical supervision and advice before
starting a new diet or exercise regime.
 METABOLIC ADVANTAGE DIET ADVANCED AB SHRED WORKOUT

General Disclaimer

All information, programs and and tools presented within the site, ebooks and
Metabolic Advantage Diet (or other) programs are intended for educational purposes
only.

Any health, diet or exercise advice is not intended as personal advice you should
follow without prior approval from your medical professional or dietician. No
information or recommendations are meant as a medical diagnosis or treatment for
illness or disease.

All nutritional and supplement plans are EXAMPLES ONLY and should not be followed
without approval from a certified dietician. If you think you have any type of medical
condition or other illness you must seek professional advice, even if you believe it
may be due to diet, food or exercise.

Rudy Mawer Consulting LLC and Mawer Consulting is not a medical institute and
therefore will not give any diagnosis or medical advice. By using our site, products or
downloading the program you agree to our terms and conditions.
Ab Shred Overview

As discussed on the website, most commercial abdominal exercises simply don’t

work. Sadly, if half the trainers and fitness ‘gurus’ had a basic understanding of
muscle biomechanics and movements, they would quickly realize that 90% the
exercises they are prescribe don’t actually work the abs.

But don’t take my word for it, luckily, a new study was just published which measured
the muscle recruitment / activation from various different abdominal exercises.
As you can see here, they measured muscle activation for:

• Upper Rectus Abdominals (Upper Abs)

• Lower Rectus Abdominals (Lower Abs)

• External and Internal Obliques (Muscle to the side of the body, under the ribs).

They then put 5 popular abdominal exercises to the test. If you look at the chart
above, you will see a clear difference for the top 3 compared to the bottom 2
conventional abdominal movements: the crunch and sit up.

In fact, the wheel roll out, hanging knee / leg raise and incline reverse crunch were 50
- 100% greater than the 2 most famous exercises people use for abs! 



The Ultimate Ab Workout #1

Now you understand why the basic movements may be holding you back, here’s an
ultimate ab circuit you can apply to the end of your workouts or as a separate mini
session.

Circuit 1

1. Crunch

2. Plank to Press up

3. Straight Leg Hanging Leg Raises

4. Lying Twisting Straight Leg Window Wipers

5. Decline Sit Up

6. Plank
Rest for 90 seconds and then move onto round 2.

Circuit 2

7. Ab Roll Out

8. Lying Scissor Kicks

9. Cable Rope Crunch

10.TRX or Gym Ball Crunch

11. Gym Ball Plank

12. TRX Straight Leg Fold

Rest for 90 seconds and then move back to round 1. Complete both circuits 2 or 3
times through, rest 90 seconds between each one.

The Ultimate Ab Workout #2

Perform each superset twice with a 30 second rest. So you will perform super 1, rest
30 seconds and then perform superset 1 again. After you’ve done the 2 sets, take a
full 60 second rest and move down to superset 2.

Superset #1

- Lying Leg Raises

- Plank to Press up
Superset #2

- Straight Leg Hanging Leg Raises

- Plank

Superset #3

- Lying Twisting Straight Leg Window Wipers

- Decline Sit Up

Superset #4

- Ab Roll Out
- Lying Scissor Kicks

Superset #5

- TRX or Gym Ball Crunch

- Gym Ball Plank
For reps, there is no specific or set rep range. Perform as many as you can good
technique and then move onto the next exercise without any rest in between. For
some of the hard exercises, you may only get 10 reps, for more stability movements
or easier exercises you may get 30 reps or last 1 - 2 minutes.

Perform one of these two workouts circuit every other day, i.e. 3 days per week to maximize
growth and abdominal development.

Example:
Monday: Ab Circuit 1
Wednesday: Ab Circuit 2
Friday: Ab Circuit 1

Remember, you won’t maximize your abdominals unless you are also shredding body fat and
getting to a very low body fat percentage by following The Metabolic Advantage Diet core
principles.

If you are performing this at home and don’t have access to pull up bar the hanging leg
raises you can just skip on this one.