8/11/2019 Carb Cycling Sample Diet

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wgt (kg) ht (cm) age

BMR (men) 66 13.7 82 5 180 6.8 25

66 + 1123.4 + 900 - 170

I hope you enjoyed my article and fi

Stay awesome and good luck w

8/11/2019 Carb Cycling Sample Diet

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BMR (cal) Activity Level Adjust for goal

Moderate Fat loss

1919.4 Cals 1.6 3071.04 0.8

d this calculator to help you with your fitness goals.

ith your fitness goals. Mario, ShockingFit.com

8/11/2019 Carb Cycling Sample Diet

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Protein Carb (high) Carb (med)

Fat Loss Goal 270.60 281.88 225.50

2456.832 Calories for different days 2682.33 2456.83

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Carb (low) Fat

169.13 52.49

2231.33

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HIGH

FOOD CAL P C F

270.6 281.9 52.5

Meal 1

100g Oats 351.0 12.0 60.0 7.0

100 ml chocolate milk 67.5 3.5 10.0 1.5

1 Banana 88.0 1.0 21.0

10 egg whites L size 140.0 35.0

4g Sesame seeds and flax seeds 18.0 2.0

Total 664.5 51.5 91.0 10.5

Meal 2

150g brown rice 128.0 1.0 31.0

150g steamed chicken breasts 141.0 33.0 1.01/2 Medium size Tomato 10.0 2.5

1/2 Medium size Cucumber 8.0 2.0

1/2 Medium size Green bell pepper 16.0 4.0

Total 303.0 34.0 39.5 1.0

Meal 3

150g brown rice 128.0 1.0 31.0

150g steamed chicken breasts 141.0 33.0 1.0

1/2 Medium size Tomato 10.0 2.5

1/2 Medium size Cucumber 8.0 2.0

1/2 Medium size Green bell pepper 16.0 4.0Total 303.0 34.0 39.5 1.0

Meal 4

200g brown rice 172.0 1.0 42.0

150g steamed chicken breasts + 4 egg whites L size 197.0 47.0 1.0

Medium size Tomato 20.0 5.0

Medium size Cucumber 16.0 4.0

Medium size Green Bell Pepper 32.0 8.0

Total 437.0 48.0 59.0 1.0

Meal 5 (PWM)

200g brown rice 172.0 1.0 42.0

150g steamed chicken breasts + 4 egg whites L size 197.0 47.0 1.0Medium size Tomato 20.0 5.0

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Medium size Cucumber 16.0 4.0

0.0

Total 405.0 48.0 51.0 1.0Meal 6

20g nuts 114.0 4.0 2.0 10.0

150g Low fat cottage cheese 237.0 37.0 2.0 9.0

Fish oil 90.0 10.0

2 Medium Size Egg Yolks 118.0 6.0 1.0 10.0

Total 559.0 47.0 5.0 39.0

DIFFERENCE -10.8 -8.1 3.1 1.0

GOAL 2682.3 270.6 281.9 52.5

TOTAL 2671.5 262.5 285.0 53.5

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MEDIUM LOW

FOOD CAL P C F FOOD CAL

270.6 225.5 52.5

100g Oats 351.0 12.0 60.0 7.0 100g Oats 351.0

100 ml chocolate milk 67.5 3.5 10.0 1.5 100 ml chocolate milk 67.5

1 Banana 88.0 1.0 21.0 1 Banana 88.0

10 egg whites L size 140.0 35.0 10 egg whites L size 140.0

4g Sesame seeds and flax seeds 18.0 2.0 4g Sesame seeds and flax seeds 18.0

664.5 51.5 91.0 10.5 664.5

100g brown rice 84.0 1.0 20.0 50g brown rice 44.0

150g steamed chicken breasts 141.0 33.0 1.0 150g steamed chicken breasts 141.01/2 Medium size Tomato 10.0 2.5 1/2 Medium size Tomato 10.0

1/2 Medium size Cucumber 8.0 2.0 1/2 Medium size Cucumber 8.0

1/2 Medium size Green bell pepper 16.0 4.0 1/2 Medium size Green bell pepper 16.0

259.0 34.0 28.5 1.0 219.0

100g brown rice 84.0 1.0 20.0 50g brown rice 44.0

150g steamed chicken breasts 141.0 33.0 1.0 150g steamed chicken breasts 141.0

1/2 Medium size Tomato 10.0 2.5 1/2 Medium size Tomato 10.0

1/2 Medium size Cucumber 8.0 2.0 1/2 Medium size Cucumber 8.0

1/2 Medium size Green bell pepper 16.0 4.0 1/2 Medium size Green bell pepper 16.0259.0 34.0 28.5 1.0 219.0

100g brown rice 84.0 1.0 20.0 50g brown rice 44.0

150g steamed chicken breasts + 4 egg whites L size 197.0 47.0 1.0 150g steamed chicken breasts + 4 egg whites L siz 197.0

Medium size Tomato 20.0 5.0 Medium size Tomato 20.0

Medium size Cucumber 16.0 4.0 Medium size Cucumber 16.0

Medium size Green Bell Pepper 32.0 8.0 Medium size Green Bell Pepper 32.0

349.0 48.0 37.0 1.0 309.0

150g brown rice 128.0 1.0 31.0 150g brown rice 84.0

150g steamed chicken breasts + 4 egg whites L size 197.0 47.0 1.0 150g steamed chicken breasts + 4 egg whites L siz 197.0Medium size Tomato 20.0 5.0 Medium size Tomato 20.0

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Medium size Cucumber 16.0 4.0 Medium size Cucumber 16.0

0.0 0.0

361.0 48.0 40.0 1.0 317.0

20g nuts 114.0 4.0 2.0 10.0 20g nuts 114.0

150g Low fat cottage cheese 237.0 37.0 2.0 9.0 150g Low fat cottage cheese 237.0

Fish oil 90.0 10.0 Fish oil 90.0

2 Medium Size Egg Yolks 118.0 6.0 1.0 10.0 1 Medium Size Egg Yolks 59.0

559.0 47.0 5.0 39.0 500.0

-5.3 -8.1 4.5 1.0 -2.8

2456.8 270.6 225.5 52.5 2231.3

2451.5 262.5 230.0 53.5 2228.5

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P C F

270.6 169.1 52.5

12.0 60.0 7.0

3.5 10.0 1.5

1.0 21.0

35.0

2.0

51.5 91.0 10.5

1.0 10.0

33.0 1.02.5

2.0

4.0

34.0 18.5 1.0

1.0 10.0

33.0 1.0

2.5

2.0

4.0

34.0 18.5 1.0

1.0 10.0

47.0 1.0

5.0

4.0

8.0

48.0 27.0 1.0

1.0 20.0

47.0 1.05.0

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4.0

48.0 29.0 1.0

4.0 2.0 10.0

37.0 2.0 9.0

10.0

3.0 0.5 5.0

44.0 4.5 34.0

-11.1 19.4 -4.0

270.6 169.1 52.5

259.5 188.5 48.5