© Renaissance Periodization LLC 2015

RP Diet Template Quick Tips

1) There is no need to worry about crossover calculations on the templates for the fat in protein sources, car
has been factored in by the expert team at RP. This is designed for simplicty's sake, making things easier t

2) When measuring amounts on the templates, protein is total weight (3oz protein =18g WORTH of protein)
measured in the AMOUNT of carbs, NOT the total weight (100g TOTAL weight of carbohydrate for sweet p

3) We do NOT recommend starting the diet templates until you have read the "how to use the diet template
Here is a helpful walkthrough video by Dr. Jen Case - https://youtu.be/H7lf8RUlmaA

4) We'd love to be able to answer specifics on the diet templates, but unfortunately don't have the capabiliti
If you have specific questions regarding your templates after reading/watching all of the "how to" and FA
Our group has over 10,000 members and tons of veterans of RP that can help! Use the link here to join:

5) If you have any issues with casein protein, the FAQ recommends some alternatives ranked in order of bes

6) If you find that you're hungry upon starting the templates, that's 100% normal as you get used to not eati
Most people's hunger levels adjust at least somewhat after several days.

7) If you find yourself hungry, use higher volume foods (ex - nuts instead of oils, sweet potatoes vs rice). The
use lower volume foods to help reduce overall food volume.

8) If you want to use foods NOT listed on the RP spreadsheet, it's very likely ok to do so. Our best recommen
It does complicate things a bit, and generally it's easier to eat most of the foods provided if simplicity is yo

9) Make sure that when you start your diet, you start with the "Base" tab (see different excel sheets below)
you're going to have very crappy results and a very tough time, so please make sure you're reading the rig
for the fat in protein sources, carbs in fat sources, etc. You just focus on hitting the amounts listed PER column. The rest
ty's sake, making things easier to follow and an easier diet generally yields better long term results.

protein =18g WORTH of protein), fats are measured in the amount of fat (1 serving of fat = 15g WORTH of fat), and carbs are
eight of carbohydrate for sweet potato only yields about 25g WORTH of carbohydrates).

he "how to use the diet templates" document, have watched the "how to" video AND have read the extensive diet FAQ document
outu.be/H7lf8RUlmaA

tunately don't have the capabilities to do so with the templates (as stated in the template waiver).
tching all of the "how to" and FAQs, please ask your questions in the RP Clients group on Facebook.
help! Use the link here to join: https://www.facebook.com/groups/808584542522388/

ernatives ranked in order of best to worst (other dairy products, then any lean protein source, then last is just whey).

ormal as you get used to not eating whenever you want, but have a more set scientific meal timing schedule.

oils, sweet potatoes vs rice). The opposite applies if you are full or don't find yourself overly hungry;

ok to do so. Our best recommendation to do is to simply count all macros from those meals towards your specific meal.
foods provided if simplicity is your goal.

ee different excel sheets below) and move onto the later Cuts or Masses in order. If you accidentally start with Cut 3 or Mass 3,
make sure you're reading the right tabs.
 d PER column. The rest

WORTH of fat), and carbs are

the extensive diet FAQ document

hen last is just whey).

ng schedule.

wards your specific meal.

ally start with Cut 3 or Mass 3,

 *For frame of reference in regard to serving sizes per meal, please view the pictures below.

Ex. - 3oz serving of protein Ex. - 1 serving of fat (2 tbsp nut butter)

Ex. - 1 serving vegetables Ex. - 30g healthy carbs

All images were used from the following website:

http://www.webmd.com/diet/healthtool-portion-size-plate

Please reference this website for general serving size information to get an idea of what amounts look like. Rememb
of carbohydrates pictured weighs MUCH MORE than 30g on a food scale (due mostly to water content).

For further information on the nutritional content of certain foods, check out:
www.nutritiondata.com
view the pictures below.

(2 tbsp nut butter) Additional Notes

1 cup of COOKED pasta ≈ 40g carbs
1 cup of COOKED rice ≈ 40g carbs
1 cup of COOKED oatmeal ≈ 40g carbs
1 medium sized apple/orange/banana ≈ 25g carbs

Ex. - 1 medium sized apple

at amounts look like. Remember that 30g WORTH

to water content).
START HERE

Scroll down for

Non-Weight Training Day
more diet options

Meal:

Meal 1

Meal 2
 Meal 3

Meal 4

Meal 5

Scroll down for

Light Training Day
more diet options

Meal:

Meal 1

Meal 2
Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
Scroll down for
Moderate Training Day
more diet options

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2
 Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Scroll down for

Hard Training Day
more diet options
Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2
Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
 Welcome to your personal diet template
Below are multiple options for your daily diet, based on both:
a.) The amount of training you do on any given day (non-training, light, moderate, or hard)
b.) The time during the day your workout occurs (first thing in the morning, all the way to late at n
Please scroll down to view all of the options

Non-Weight Training Day

Non-Weight Training Day

Time:

Waking

3-5 hours after last meal

3-5 hours after last meal

3-5 hours after last meal

Bedtime

Light Training Day

Light Day First Thing Training

Time:

Drink 2/3 of workout shake upon waking, 1/3 during workout

20 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

3-5 hours after last meal

Bedtime

Light Day Training after 1 Meal

Time:

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

Bedtime

Light Day Training after 2 Meals

Time:

Waking

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

Bedtime
 Light Day Training after 3 Meals:

Time:

Waking

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

Bedtime

Light Day Training after 4 Meals:

Time:

Waking

3-5 hours after last meal

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

Bedtime

Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imme
Moderate Training Day

Moderate Day First Thing Training

Time:

Drink 2/3 of workout shake upon waking, 1/3 during workout

20 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

3-5 hours after last meal

Bedtime
 Moderate Day Training after 1 Meal

Time:

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

Bedtime

Moderate Day Training after 2 Meals

Time:

Waking

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

Bedtime

Moderate Day Training after 3 Meals:

Time:

Waking

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

Bedtime

Moderate Day Training after 4 Meals:

Time:

Waking

3-5 hours after last meal

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

Bedtime

Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imme

Hard Training Day

 Hard Day First Thing Training

Time:

Drink 2/3 of workout shake upon waking, 1/3 during workout

20 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

3-5 hours after last meal

Bedtime

Hard Day Training after 1 Meal

Time:

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

Bedtime

Hard Day Training after 2 Meals

Time:

Waking

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

Bedtime

Hard Day Training after 3 Meals:

Time:

Waking

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

Bedtime
 Hard Day Training after 4 Meals:

Time:

Waking

3-5 hours after last meal

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

Bedtime

Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imme
personal diet template. This is your BASE
your daily diet, based on both: diet. See other
en day (non-training, light, moderate, or hard) tabs for your
curs (first thing in the morning, all the way to late at night) other diet phases.
of the options

Lean Protein Sources Veggies

Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Protein Amount: Veggie Amount:

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

50g casein protein in water

Lean Protein Sources Veggies

Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Protein Amount: Veggie Amount:

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

 Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

protein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Protein Amount: Veggie Amount:

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

 6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

protein, carbs) between different exercises. Drink the remainder immediately after the workout is over

Lean Protein Sources Veggies

Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Protein Amount: Veggie Amount:

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

 Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

protein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Healthy Fats Healthy Carbs Workout Shake Carbs
Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1 serving healthy fats 35g healthy carbs

1 serving healthy fats 35g healthy carbs

1 serving healthy fats 35g healthy carbs

1.5 servings healthy fats

2 servings healthy fats

Healthy Fats Healthy Carbs Workout Shake Carbs

Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

50g workout carbs

1/2 serving healthy fats 70g healthy carbs

1/2 serving healthy fats 55g healthy carbs

1/2 serving healthy fats 25g healthy carbs

1/2 serving healthy fats 25g healthy carbs

1 serving healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1/2 serving healthy fats 55g healthy carbs

20g workout carbs

1/2 serving healthy fats 70g healthy carbs

1/2 serving healthy fats 55g healthy carbs

1/2 serving healthy fats 25g healthy carbs

1 serving healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1/2 serving healthy fats

1/2 serving healthy fats 55g healthy carbs

20g workout carbs

1/2 serving healthy fats 70g healthy carbs

1/2 serving healthy fats 55g healthy carbs

1 serving healthy fats 25g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1/2 serving healthy fats

1/2 serving healthy fats 25g healthy carbs

1/2 serving healthy fats 55g healthy carbs

20g workout carbs

1/2 serving healthy fats 70g healthy carbs

1 serving healthy fats 55g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1/2 serving healthy fats

1/2 serving healthy fats 25g healthy carbs

1/2 serving healthy fats 25g healthy carbs

1/2 serving healthy fats 55g healthy carbs

20g workout carbs

1 serving healthy fats 100g healthy carbs

Healthy Fats Healthy Carbs Workout Shake Carbs
Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

85g workout carbs

1/2 serving healthy fats 100g healthy carbs

1/2 serving healthy fats 85g healthy carbs

1 serving healthy fats 35g healthy carbs

1 serving healthy fats 35g healthy carbs

2 servings healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1/2 serving healthy fats 85g healthy carbs

30g workout carbs

1/2 serving healthy fats 100g healthy carbs

1 serving healthy fats 85g healthy carbs

1 serving healthy fats 35g healthy carbs

2 servings healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1 serving healthy fats

1/2 serving healthy fats 85g healthy carbs

30g workout carbs

1/2 serving healthy fats 100g healthy carbs

1 serving healthy fats 85g healthy carbs

2 servings healthy fats 35g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1 serving healthy fats

1 serving healthy fats 35g healthy carbs

1/2 serving healthy fats 85g healthy carbs

30g workout carbs

1/2 serving healthy fats 100g healthy carbs

2 servings healthy fats 85g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

2 servings healthy fats

1 serving healthy fats 35g healthy carbs

1/2 serving healthy fats 35g healthy carbs

1/2 serving healthy fats 85g healthy carbs

30g workout carbs

1 serving healthy fats 150g healthy carbs

Healthy Fats Healthy Carbs Workout Shake Carbs

Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

105g workout carbs

1/2 serving healthy fats 135g healthy carbs

1/2 serving healthy fats 110g healthy carbs

1 serving healthy fats 50g healthy carbs

1 serving healthy fats 50g healthy carbs

1 serving healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1/2 serving healthy fats 110g healthy carbs

45 workout carbs
1/2 serving healthy fats 135g healthy carbs

1 serving healthy fats 110g healthy carbs

1 serving healthy fats 50g healthy carbs

1 serving healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1 serving healthy fats

1/2 serving healthy fats 110g healthy carbs

45 workout carbs

1/2 serving healthy fats 135g healthy carbs

1 serving healthy fats 110g healthy carbs

1 serving healthy fats 50g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1 serving healthy fats

1 serving healthy fats 50g healthy carbs

1/2 serving healthy fats 110g healthy carbs

45 workout carbs

1/2 serving healthy fats 135g healthy carbs

1 serving healthy fats 110g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1 serving healthy fats

1 serving healthy fats 50g healthy carbs

1/2 serving healthy fats 65g healthy carbs

1/2 serving healthy fats 110g healthy carbs

45 workout carbs

1 serving healthy fats 180g healthy carbs

START HERE

Scroll down for

Non-Weight Training Day
more diet options

Meal:

Meal 1

Meal 2
 Meal 3

Meal 4

Meal 5

Scroll down for

Light Training Day
more diet options

Meal:

Meal 1

Meal 2
Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
Scroll down for
Moderate Training Day
more diet options

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2
 Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Scroll down for

Hard Training Day
more diet options
Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2
Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
 Welcome to your personal diet template
Below are multiple options for your daily diet, based on both:
a.) The amount of training you do on any given day (non-training, light, moderate, or hard)
b.) The time during the day your workout occurs (first thing in the morning, all the way to late at n
Please scroll down to view all of the options

Non-Weight Training Day

Non-Weight Training Day

Time:

Waking

3-5 hours after last meal

3-5 hours after last meal

3-5 hours after last meal

Bedtime

Light Training Day

Light Day First Thing Training

Time:

Drink 2/3 of workout shake upon waking, 1/3 during workout

20 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

3-5 hours after last meal

Bedtime

Light Day Training after 1 Meal

Time:

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

Bedtime

Light Day Training after 2 Meals

Time:

Waking

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

Bedtime
 Light Day Training after 3 Meals:

Time:

Waking

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

Bedtime

Light Day Training after 4 Meals:

Time:

Waking

3-5 hours after last meal

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

Bedtime

Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imme
Moderate Training Day

Moderate Day First Thing Training

Time:

Drink 2/3 of workout shake upon waking, 1/3 during workout

20 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

3-5 hours after last meal

Bedtime
 Moderate Day Training after 1 Meal

Time:

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

Bedtime

Moderate Day Training after 2 Meals

Time:

Waking

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

Bedtime

Moderate Day Training after 3 Meals:

Time:

Waking

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

Bedtime

Moderate Day Training after 4 Meals:

Time:

Waking

3-5 hours after last meal

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

Bedtime

Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imme

Hard Training Day

 Hard Day First Thing Training

Time:

Drink 2/3 of workout shake upon waking, 1/3 during workout

20 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

3-5 hours after last meal

Bedtime

Hard Day Training after 1 Meal

Time:

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

Bedtime

Hard Day Training after 2 Meals

Time:

Waking

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

Bedtime

Hard Day Training after 3 Meals:

Time:

Waking

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

Bedtime
 Hard Day Training after 4 Meals:

Time:

Waking

3-5 hours after last meal

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

Bedtime

Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imme
personal diet template. This is your MASS
your daily diet, based on both: 1 diet. See other
en day (non-training, light, moderate, or hard) tabs for your
curs (first thing in the morning, all the way to late at night) other diet phases.
of the options

Lean Protein Sources Veggies

Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Protein Amount: Veggie Amount:

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

50g casein protein in water

Lean Protein Sources Veggies

Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Protein Amount: Veggie Amount:

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

 Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

protein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Protein Amount: Veggie Amount:

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

 6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

protein, carbs) between different exercises. Drink the remainder immediately after the workout is over

Lean Protein Sources Veggies

Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Protein Amount: Veggie Amount:

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

 Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

protein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Healthy Fats Healthy Carbs Workout Shake Carbs
Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1 serving healthy fats 35g healthy carbs

2 servings healthy fats 35g healthy carbs

2 servings healthy fats 35g healthy carbs

2 servings healthy fats

2 servings healthy fats

Healthy Fats Healthy Carbs Workout Shake Carbs

Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

50g workout carbs

1 serving healthy fats 70g healthy carbs

1 serving healthy fats 55g healthy carbs

1 serving healthy fats 25g healthy carbs

1 serving healthy fats 25g healthy carbs

1 serving healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1 serving healthy fats 55g healthy carbs

20g workout carbs

1 serving healthy fats 70g healthy carbs

1 serving healthy fats 55g healthy carbs

1 serving healthy fats 25g healthy carbs

1 serving healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1 serving healthy fats

1 serving healthy fats 55g healthy carbs

20g workout carbs

1 serving healthy fats 70g healthy carbs

1 serving healthy fats 55g healthy carbs

1 serving healthy fats 25g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1 serving healthy fats

1 serving healthy fats 25g healthy carbs

1 serving healthy fats 55g healthy carbs

20g workout carbs

1 serving healthy fats 70g healthy carbs

1 serving healthy fats 55g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1 serving healthy fats

1 serving healthy fats 25g healthy carbs

1 serving healthy fats 25g healthy carbs

1 serving healthy fats 55g healthy carbs

20g workout carbs

1 serving healthy fats 100g healthy carbs

Healthy Fats Healthy Carbs Workout Shake Carbs
Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

85g workout carbs

1 serving healthy fats 100g healthy carbs

1 serving healthy fats 85g healthy carbs

2 servings healthy fats 35g healthy carbs

2 servings healthy fats 35g healthy carbs

2 servings healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1 serving healthy fats 85g healthy carbs

30g workout carbs

1 serving healthy fats 100g healthy carbs

2 servings healthy fats 85g healthy carbs

2 servings healthy fats 35g healthy carbs

2 servings healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

2 servings healthy fats

1 serving healthy fats 85g healthy carbs

30g workout carbs

1 serving healthy fats 100g healthy carbs

2 servings healthy fats 85g healthy carbs

2 servings healthy fats 35g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

2 servings healthy fats

2 servings healthy fats 35g healthy carbs

1 serving healthy fats 85g healthy carbs

30g workout carbs

1 serving healthy fats 100g healthy carbs

2 servings healthy fats 85g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

2 servings healthy fats

2 servings healthy fats 35g healthy carbs

2 servings healthy fats 35g healthy carbs

1 serving healthy fats 85g healthy carbs

30g workout carbs

1 serving healthy fats 150g healthy carbs

Healthy Fats Healthy Carbs Workout Shake Carbs

Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

105g workout carbs

1 serving healthy fats 135g healthy carbs

1 serving healthy fats 110g healthy carbs

2 servings healthy fats 50g healthy carbs

2 servings healthy fats 50g healthy carbs

2 servings healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1 serving healthy fats 110g healthy carbs

45 workout carbs
1 serving healthy fats 135g healthy carbs

2 servings healthy fats 110g healthy carbs

2 servings healthy fats 50g healthy carbs

2 servings healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

2 servings healthy fats

1 serving healthy fats 110g healthy carbs

45 workout carbs

1 serving healthy fats 135g healthy carbs

2 servings healthy fats 110g healthy carbs

2 servings healthy fats 50g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

2 servings healthy fats

2 servings healthy fats 50g healthy carbs

1 serving healthy fats 110g healthy carbs

45 workout carbs

1 serving healthy fats 135g healthy carbs

2 servings healthy fats 110g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

2 servings healthy fats

2 servings healthy fats 50g healthy carbs

2 servings healthy fats 65g healthy carbs

1 serving healthy fats 110g healthy carbs

45 workout carbs

1 serving healthy fats 180g healthy carbs

START HERE

Scroll down for

Non-Weight Training Day
more diet options

Meal:

Meal 1

Meal 2
 Meal 3

Meal 4

Meal 5

Scroll down for

Light Training Day
more diet options

Meal:

Meal 1

Meal 2
Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
Scroll down for
Moderate Training Day
more diet options

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2
 Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Scroll down for

Hard Training Day
more diet options
Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2
Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
 Welcome to your personal diet template
Below are multiple options for your daily diet, based on both:
a.) The amount of training you do on any given day (non-training, light, moderate, or hard)
b.) The time during the day your workout occurs (first thing in the morning, all the way to late at n
Please scroll down to view all of the options

Non-Weight Training Day

Non-Weight Training Day

Time:

Waking

3-5 hours after last meal

3-5 hours after last meal

3-5 hours after last meal

Bedtime

Light Training Day

Light Day First Thing Training

Time:

Drink 2/3 of workout shake upon waking, 1/3 during workout

20 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

3-5 hours after last meal

Bedtime

Light Day Training after 1 Meal

Time:

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

Bedtime

Light Day Training after 2 Meals

Time:

Waking

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

Bedtime
 Light Day Training after 3 Meals:

Time:

Waking

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

Bedtime

Light Day Training after 4 Meals:

Time:

Waking

3-5 hours after last meal

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

Bedtime

Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imme
Moderate Training Day

Moderate Day First Thing Training

Time:

Drink 2/3 of workout shake upon waking, 1/3 during workout

20 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

3-5 hours after last meal

Bedtime
 Moderate Day Training after 1 Meal

Time:

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

Bedtime

Moderate Day Training after 2 Meals

Time:

Waking

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

Bedtime

Moderate Day Training after 3 Meals:

Time:

Waking

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

Bedtime

Moderate Day Training after 4 Meals:

Time:

Waking

3-5 hours after last meal

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

Bedtime

Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imme

Hard Training Day

 Hard Day First Thing Training

Time:

Drink 2/3 of workout shake upon waking, 1/3 during workout

20 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

3-5 hours after last meal

Bedtime

Hard Day Training after 1 Meal

Time:

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

Bedtime

Hard Day Training after 2 Meals

Time:

Waking

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

Bedtime

Hard Day Training after 3 Meals:

Time:

Waking

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

Bedtime
 Hard Day Training after 4 Meals:

Time:

Waking

3-5 hours after last meal

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

Bedtime

Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imme
personal diet template. This is your MASS
your daily diet, based on both: 2 diet. See other
en day (non-training, light, moderate, or hard) tabs for your
curs (first thing in the morning, all the way to late at night) other diet phases.
of the options

Lean Protein Sources Veggies

Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Protein Amount: Veggie Amount:

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

50g casein protein in water

Lean Protein Sources Veggies

Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Protein Amount: Veggie Amount:

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

 Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

protein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Protein Amount: Veggie Amount:

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

 6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

protein, carbs) between different exercises. Drink the remainder immediately after the workout is over

Lean Protein Sources Veggies

Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Protein Amount: Veggie Amount:

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

 Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

protein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Healthy Fats Healthy Carbs Workout Shake Carbs
Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

2 servings healthy fats 35g healthy carbs

3 servings healthy fats 35g healthy carbs

3 servings healthy fats 35g healthy carbs

3 servings healthy fats

3 servings healthy fats

Healthy Fats Healthy Carbs Workout Shake Carbs

Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

50g workout carbs

1 serving healthy fats 70g healthy carbs

1 serving healthy fats 55g healthy carbs

2 serving healthy fats 25g healthy carbs

2 serving healthy fats 25g healthy carbs

2 serving healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1 serving healthy fats 55g healthy carbs

20g workout carbs

1 serving healthy fats 70g healthy carbs

2 serving healthy fats 55g healthy carbs

2 serving healthy fats 25g healthy carbs

2 serving healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

2 serving healthy fats

1 serving healthy fats 55g healthy carbs

20g workout carbs

1 serving healthy fats 70g healthy carbs

2 serving healthy fats 55g healthy carbs

2 serving healthy fats 25g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

2 serving healthy fats

2 serving healthy fats 25g healthy carbs

1 serving healthy fats 55g healthy carbs

20g workout carbs

1 serving healthy fats 70g healthy carbs

2 serving healthy fats 55g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

2 serving healthy fats

2 serving healthy fats 25g healthy carbs

2 serving healthy fats 25g healthy carbs

1 serving healthy fats 55g healthy carbs

20g workout carbs

1 serving healthy fats 100g healthy carbs

Healthy Fats Healthy Carbs Workout Shake Carbs
Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

85g workout carbs

1 serving healthy fats 100g healthy carbs

2 servings healthy fats 85g healthy carbs

3 servings healthy fats 35g healthy carbs

3 servings healthy fats 35g healthy carbs

3 servings healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

2 servings healthy fats 85g healthy carbs

30g workout carbs

1 serving healthy fats 100g healthy carbs

3 servings healthy fats 85g healthy carbs

3 servings healthy fats 35g healthy carbs

3 servings healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

3 servings healthy fats

2 servings healthy fats 85g healthy carbs

30g workout carbs

1 serving healthy fats 100g healthy carbs

3 servings healthy fats 85g healthy carbs

3 servings healthy fats 35g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

3 servings healthy fats

3 servings healthy fats 35g healthy carbs

2 servings healthy fats 85g healthy carbs

30g workout carbs

1 serving healthy fats 100g healthy carbs

3 servings healthy fats 85g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

3 servings healthy fats

3 servings healthy fats 35g healthy carbs

3 servings healthy fats 35g healthy carbs

2 servings healthy fats 85g healthy carbs

30g workout carbs

1 serving healthy fats 150g healthy carbs

Healthy Fats Healthy Carbs Workout Shake Carbs

Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

105g workout carbs

1 serving healthy fats 135g healthy carbs

2 servings healthy fats 110g healthy carbs

3 servings healthy fats 50g healthy carbs

3 servings healthy fats 50g healthy carbs

3 servings healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

2 servings healthy fats 110g healthy carbs

45 workout carbs
1 serving healthy fats 135g healthy carbs

3 servings healthy fats 110g healthy carbs

3 servings healthy fats 50g healthy carbs

3 servings healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

3 servings healthy fats

2 servings healthy fats 110g healthy carbs

45 workout carbs

1 serving healthy fats 135g healthy carbs

3 servings healthy fats 110g healthy carbs

3 servings healthy fats 50g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

3 servings healthy fats

3 servings healthy fats 50g healthy carbs

2 servings healthy fats 110g healthy carbs

45 workout carbs

1 serving healthy fats 135g healthy carbs

3 servings healthy fats 110g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

3 servings healthy fats

3 servings healthy fats 50g healthy carbs

3 servings healthy fats 65g healthy carbs

2 servings healthy fats 110g healthy carbs

45 workout carbs

1 serving healthy fats 180g healthy carbs

START HERE

Scroll down for

Non-Weight Training Day
more diet options

Meal:

Meal 1

Meal 2
 Meal 3

Meal 4

Meal 5

Scroll down for

Light Training Day
more diet options

Meal:

Meal 1

Meal 2
Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
Scroll down for
Moderate Training Day
more diet options

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2
 Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Scroll down for

Hard Training Day
more diet options
Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2
Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
 Welcome to your personal diet template
Below are multiple options for your daily diet, based on both:
a.) The amount of training you do on any given day (non-training, light, moderate, or hard)
b.) The time during the day your workout occurs (first thing in the morning, all the way to late at n
Please scroll down to view all of the options

Non-Weight Training Day

Non-Weight Training Day

Time:

Waking

3-5 hours after last meal

3-5 hours after last meal

3-5 hours after last meal

Bedtime

Light Training Day

Light Day First Thing Training

Time:

Drink 2/3 of workout shake upon waking, 1/3 during workout

20 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

3-5 hours after last meal

Bedtime

Light Day Training after 1 Meal

Time:

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

Bedtime

Light Day Training after 2 Meals

Time:

Waking

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

Bedtime
 Light Day Training after 3 Meals:

Time:

Waking

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

Bedtime

Light Day Training after 4 Meals:

Time:

Waking

3-5 hours after last meal

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

Bedtime

Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imme
Moderate Training Day

Moderate Day First Thing Training

Time:

Drink 2/3 of workout shake upon waking, 1/3 during workout

20 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

3-5 hours after last meal

Bedtime
 Moderate Day Training after 1 Meal

Time:

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

Bedtime

Moderate Day Training after 2 Meals

Time:

Waking

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

Bedtime

Moderate Day Training after 3 Meals:

Time:

Waking

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

Bedtime

Moderate Day Training after 4 Meals:

Time:

Waking

3-5 hours after last meal

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

Bedtime

Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imme

Hard Training Day

 Hard Day First Thing Training

Time:

Drink 2/3 of workout shake upon waking, 1/3 during workout

20 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

3-5 hours after last meal

Bedtime

Hard Day Training after 1 Meal

Time:

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

Bedtime

Hard Day Training after 2 Meals

Time:

Waking

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

Bedtime

Hard Day Training after 3 Meals:

Time:

Waking

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

Bedtime
 Hard Day Training after 4 Meals:

Time:

Waking

3-5 hours after last meal

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

Bedtime

Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imme
personal diet template. This is your MASS
your daily diet, based on both: 3 diet. See other
en day (non-training, light, moderate, or hard) tabs for your
curs (first thing in the morning, all the way to late at night) other diet phases.
of the options

Lean Protein Sources Veggies

Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Protein Amount: Veggie Amount:

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

50g casein protein in water

Lean Protein Sources Veggies

Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Protein Amount: Veggie Amount:

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

 Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

protein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Protein Amount: Veggie Amount:

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

 6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

protein, carbs) between different exercises. Drink the remainder immediately after the workout is over

Lean Protein Sources Veggies

Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
6oz of lean meat ≈ 36g of protein Asparagus
7oz of lean meat ≈ 42g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Protein Amount: Veggie Amount:

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

35g casein protein in water

 Protein Amount: Veggie Amount:

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

6oz any lean protein source 2 small handfuls greens

35g whey protein in water

6oz any lean protein source 2 small handfuls greens

protein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Healthy Fats Healthy Carbs Workout Shake Carbs
Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

2 servings healthy fats 35g healthy carbs

3 servings healthy fats 35g healthy carbs

3 servings healthy fats 35g healthy carbs

3 servings healthy fats 35g healthy carbs

3 servings healthy fats

Healthy Fats Healthy Carbs Workout Shake Carbs

Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

50g workout carbs

1 serving healthy fats 100g healthy carbs

1 serving healthy fats 85g healthy carbs

2 serving healthy fats 35g healthy carbs

2 serving healthy fats 35g healthy carbs

2 serving healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1 serving healthy fats 85g healthy carbs

20g workout carbs

1 serving healthy fats 100g healthy carbs

2 serving healthy fats 85g healthy carbs

2 serving healthy fats 35g healthy carbs

2 serving healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

2 serving healthy fats

1 serving healthy fats 85g healthy carbs

20g workout carbs

1 serving healthy fats 100g healthy carbs

2 serving healthy fats 85g healthy carbs

2 serving healthy fats 35g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

2 serving healthy fats

2 serving healthy fats 35g healthy carbs

1 serving healthy fats 85g healthy carbs

20g workout carbs

1 serving healthy fats 100g healthy carbs

2 serving healthy fats 85g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

2 serving healthy fats

2 serving healthy fats 35g healthy carbs

2 serving healthy fats 35g healthy carbs

1 serving healthy fats 85g healthy carbs

20g workout carbs

1 serving healthy fats 150g healthy carbs

Healthy Fats Healthy Carbs Workout Shake Carbs
Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

85g workout carbs

1 serving healthy fats 135g healthy carbs

2 servings healthy fats 110g healthy carbs

3 servings healthy fats 50g healthy carbs

3 servings healthy fats 50g healthy carbs

3 servings healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

2 servings healthy fats 110g healthy carbs

30g workout carbs

1 serving healthy fats 135g healthy carbs

3 servings healthy fats 110g healthy carbs

3 servings healthy fats 50g healthy carbs

3 servings healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

3 servings healthy fats

2 servings healthy fats 110g healthy carbs

30g workout carbs

1 serving healthy fats 135g healthy carbs

3 servings healthy fats 110g healthy carbs

3 servings healthy fats 50g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

3 servings healthy fats

3 servings healthy fats 50g healthy carbs

2 servings healthy fats 110g healthy carbs

30g workout carbs

1 serving healthy fats 135g healthy carbs

3 servings healthy fats 110g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

3 servings healthy fats

3 servings healthy fats 50g healthy carbs

3 servings healthy fats 65g healthy carbs

2 servings healthy fats 110g healthy carbs

30g workout carbs

1 serving healthy fats 180g healthy carbs

Healthy Fats Healthy Carbs Workout Shake Carbs

Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

105g workout carbs

1 serving healthy fats 135g healthy carbs

2 servings healthy fats 110g healthy carbs

3 servings healthy fats 110g healthy carbs

3 servings healthy fats 110g healthy carbs

3 servings healthy fats 50g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

2 servings healthy fats 110g healthy carbs

45 workout carbs
1 serving healthy fats 135g healthy carbs

3 servings healthy fats 110g healthy carbs

3 servings healthy fats 110g healthy carbs

3 servings healthy fats 50g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

3 servings healthy fats 50g healthy carbs

2 servings healthy fats 110g healthy carbs

45 workout carbs

1 serving healthy fats 135g healthy carbs

3 servings healthy fats 110g healthy carbs

3 servings healthy fats 110g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

3 servings healthy fats 50g healthy carbs

3 servings healthy fats 110g healthy carbs

2 servings healthy fats 110g healthy carbs

45 workout carbs

1 serving healthy fats 135g healthy carbs

3 servings healthy fats 110g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

3 servings healthy fats 50g healthy carbs

3 servings healthy fats 110g healthy carbs

3 servings healthy fats 110g healthy carbs

2 servings healthy fats 110g healthy carbs

45 workout carbs

1 serving healthy fats 180g healthy carbs

START HERE

Scroll down for

Non-Weight Training Day
more diet options

Meal:

Meal 1

Meal 2
 Meal 3

Meal 4

Meal 5

Scroll down for

Light Training Day
more diet options

Meal:

Meal 1

Meal 2
Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
Scroll down for
Moderate Training Day
more diet options

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2
 Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Scroll down for

Hard Training Day
more diet options
Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2
Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
Meal:

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6
 Welcome to your personal diet template
Below are multiple options for your daily diet, based on both:
a.) The amount of training you do on any given day (non-training, light, moderate, or hard)
b.) The time during the day your workout occurs (first thing in the morning, all the way to late at n
Please scroll down to view all of the options

Non-Weight Training Day

Non-Weight Training Day

Time:

Waking

3-5 hours after last meal

3-5 hours after last meal

3-5 hours after last meal

Bedtime

Light Training Day

Light Day First Thing Training

Time:

Drink 2/3 of workout shake upon waking, 1/3 during workout

20 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

3-5 hours after last meal

Bedtime

Light Day Training after 1 Meal

Time:

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

Bedtime

Light Day Training after 2 Meals

Time:

Waking

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

Bedtime
 Light Day Training after 3 Meals:

Time:

Waking

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

Bedtime

Light Day Training after 4 Meals:

Time:

Waking

3-5 hours after last meal

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

Bedtime

Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imme
Moderate Training Day

Moderate Day First Thing Training

Time:

Drink 2/3 of workout shake upon waking, 1/3 during workout

20 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

3-5 hours after last meal

Bedtime
 Moderate Day Training after 1 Meal

Time:

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

Bedtime

Moderate Day Training after 2 Meals

Time:

Waking

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

Bedtime

Moderate Day Training after 3 Meals:

Time:

Waking

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

Bedtime

Moderate Day Training after 4 Meals:

Time:

Waking

3-5 hours after last meal

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

Bedtime

Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imme

Hard Training Day

 Hard Day First Thing Training

Time:

Drink 2/3 of workout shake upon waking, 1/3 during workout

20 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

3-5 hours after last meal

Bedtime

Hard Day Training after 1 Meal

Time:

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

3-5 hours after last meal

Bedtime

Hard Day Training after 2 Meals

Time:

Waking

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

2-4 hours after last meal

Bedtime

Hard Day Training after 3 Meals:

Time:

Waking

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

40 minutes after workout is over

Bedtime
 Hard Day Training after 4 Meals:

Time:

Waking

3-5 hours after last meal

3-5 hours after last meal

1-3 hours before workout

1/2 shake during workout, 1/2 right after

Bedtime

Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between different exercises. Drink the remainder imme
personal diet template. This is your NEW
BASE diet. See
your daily diet, based on both: other tabs for
en day (non-training, light, moderate, or hard)
your other diet
curs (first thing in the morning, all the way to late at night)
phases.
of the options

Lean Protein Sources Veggies

Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
7oz of lean meat ≈ 42g of protein Asparagus
8oz of lean meat ≈ 48g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Protein Amount: Veggie Amount:

8oz any lean protein source 2 small handfuls greens

8oz any lean protein source 2 small handfuls greens

8oz any lean protein source 2 small handfuls greens

8oz any lean protein source 2 small handfuls greens

50g casein protein in water

Lean Protein Sources Veggies

Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
7oz of lean meat ≈ 42g of protein Asparagus
8oz of lean meat ≈ 48g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Protein Amount: Veggie Amount:

35g whey protein in water

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

7oz any lean protein source 2 small handfuls greens

35g whey protein in water

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

35g whey protein in water

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

35g casein protein in water

 Protein Amount: Veggie Amount:

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

35g whey protein in water

7oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

35g whey protein in water

7oz any lean protein source 2 small handfuls greens

protein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
7oz of lean meat ≈ 42g of protein Asparagus
8oz of lean meat ≈ 48g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Protein Amount: Veggie Amount:

35g whey protein in water

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

7oz any lean protein source 2 small handfuls greens

35g whey protein in water

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

35g whey protein in water

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

 7oz any lean protein source 2 small handfuls greens

35g whey protein in water

7oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

35g whey protein in water

7oz any lean protein source 2 small handfuls greens

protein, carbs) between different exercises. Drink the remainder immediately after the workout is over

Lean Protein Sources Veggies

Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any meat 90% or leaner Tomatoes
Egg whites (count in grams of protein, not ounces) Green Peppers
7oz of lean meat ≈ 42g of protein Asparagus
8oz of lean meat ≈ 48g of protein Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful ≈ 1 cup

Protein Amount: Veggie Amount:

35g whey protein in water

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

7oz any lean protein source 2 small handfuls greens

35g whey protein in water

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

35g whey protein in water

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

35g casein protein in water

Protein Amount: Veggie Amount:

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

35g whey protein in water

7oz any lean protein source 2 small handfuls greens

35g casein protein in water

 Protein Amount: Veggie Amount:

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

7oz any lean protein source 2 small handfuls greens

35g whey protein in water

7oz any lean protein source 2 small handfuls greens

protein, carbs) between different exercises. Drink the remainder immediately after the workout is over
Healthy Fats Healthy Carbs Workout Shake Carbs
Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1 serving healthy fats 45g healthy carbs

1 serving healthy fats 45g healthy carbs

1 serving healthy fats 40g healthy carbs

2 servings healthy fats

2 servings healthy fats

Healthy Fats Healthy Carbs Workout Shake Carbs

Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

55g workout carbs

1/2 serving healthy fats 75g healthy carbs

1/2 serving healthy fats 60g healthy carbs

1/2 serving healthy fats 30g healthy carbs

1 serving healthy fats 30g healthy carbs

1 serving healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1/2 serving healthy fats 60g healthy carbs

25g workout carbs

1/2 serving healthy fats 75g healthy carbs

1/2 serving healthy fats 60g healthy carbs

1 serving healthy fats 30g healthy carbs

1 serving healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1/2 serving healthy fats

1/2 serving healthy fats 60g healthy carbs

25g workout carbs

1/2 serving healthy fats 75g healthy carbs

1 serving healthy fats 60g healthy carbs

1 serving healthy fats 30g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1/2 serving healthy fats

1 serving healthy fats 30g healthy carbs

1/2 serving healthy fats 60g healthy carbs

25g workout carbs

1/2 serving healthy fats 75g healthy carbs

1 serving healthy fats 60g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1/2 serving healthy fats

1 serving healthy fats 30g healthy carbs

1/2 serving healthy fats 30g healthy carbs

1/2 serving healthy fats 60g healthy carbs

25g workout carbs

1 serving healthy fats 105g healthy carbs

Healthy Fats Healthy Carbs Workout Shake Carbs
Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

90g workout carbs

1/2 serving healthy fats 110g healthy carbs

1/2 serving healthy fats 95g healthy carbs

1 serving healthy fats 40g healthy carbs

2 servings healthy fats 40g healthy carbs

2 servings healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1/2 serving healthy fats 95g healthy carbs

35g workout carbs

1/2 serving healthy fats 110g healthy carbs

1 serving healthy fats 95g healthy carbs

2 servings healthy fats 40g healthy carbs

2 servings healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1 serving healthy fats

1/2 serving healthy fats 95g healthy carbs

35g workout carbs

1/2 serving healthy fats 110g healthy carbs

2 servings healthy fats 95g healthy carbs

2 servings healthy fats 40g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

2 servings healthy fats

1 serving healthy fats 40g healthy carbs

1/2 serving healthy fats 95g healthy carbs

35g workout carbs

1/2 serving healthy fats 110g healthy carbs

2 servings healthy fats 95g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

2 servings healthy fats

2 servings healthy fats 40g healthy carbs

1/2 serving healthy fats 40g healthy carbs

1/2 serving healthy fats 95g healthy carbs

35g workout carbs

1 serving healthy fats 165g healthy carbs

Healthy Fats Healthy Carbs Workout Shake Carbs

Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Rice (any type) Lemonade
1 tbsp olive oil Whole wheat pasta Powerade
1 tbsp canola oil Oatmeal Coconut Water
2 tbsp any natural nut butter Sweet Potatoes Advanced Carbs (Vitargo, etc.)
1 serving ≈ 15g fat Quinoa Kool Aid
Any fruit Any Fruit Juice
* grams of carbs FROM * grams of carbs FROM
healthy sources, not shake sources
total weight of food

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

125g workout carbs

1/2 serving healthy fats 150g healthy carbs

1/2 serving healthy fats 125g healthy carbs

1 serving healthy fats 50g healthy carbs

1 serving healthy fats 50g healthy carbs

1 serving healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1/2 serving healthy fats 125g healthy carbs

50 workout carbs
1/2 serving healthy fats 150g healthy carbs

1 serving healthy fats 125g healthy carbs

1 serving healthy fats 50g healthy carbs

1 serving healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1 serving healthy fats

1/2 serving healthy fats 125g healthy carbs

50 workout carbs

1/2 serving healthy fats 150g healthy carbs

1 serving healthy fats 125g healthy carbs

1 serving healthy fats 50g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1 serving healthy fats

1 serving healthy fats 50g healthy carbs

1/2 serving healthy fats 125g healthy carbs

50 workout carbs

1/2 serving healthy fats 150g healthy carbs

1 serving healthy fats 125g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1 serving healthy fats

1 serving healthy fats 65g healthy carbs

1/2 serving healthy fats 80g healthy carbs

1/2 serving healthy fats 125g healthy carbs

50 workout carbs

1 serving healthy fats 180g healthy carbs