carbCyclingDiet

Meal # time meal 1 ( 1pm): (fat + veg)

food items 3 yolk 6 whites 240 g green beans

NO CARB cal protein 181 8 114 25 40 2 335 cals 35 g 20 35

carbs 2 10 12 g

fat 14

felt slightly hungry

14 g 0.4 1.5 not hungry at all

meal 2 (4pm):

100 g chicken 1 can tuna

90 150

240 cals meal 3 (7pm): (veg) 100 g chicken 240 g green beans 90 40

55 g 20 2

0g

1.9 g 0.4 slightly hungry

10

130 cals meal 4 (10pm): (fat + veg) 3 yolk 6 whites 85 g broccoli 181 114 30 325 cals meal 5 (1am): 100 g chicken 1 can tuna 90 150

22 g 8 25 1 35 g 20 35

10 g 2 4 6g

0.4 g 14 not hungry at all

14 g 0.4 1.5 not hungry at all

240 cals meal 6 (4am): 168 g chicken 135

55 g 35

0g

1.9 g 0.75 before bed/not hungry

135 cals Totals:

35 g

0g

0.75 g protein carbs fat cals 237 g 28 g 32.95 g 1405 67.5% 8.0% 21.1%

Meal #/ time meal 1 ( 2:45pm): (fat + veg)

food items 3 yolk 6 whites 60 g oatmeal 1 apple

HIGH CARB cal protein 181 8 114 25 225 7.5 80 600 cals 40.5 g 152 180

carbs 2 40.5 22 64.5 g 40 4.5

fat 14 4.5 18.5 g

felt not hungry at all

meal 2 (6pm): (veg)

40 g maltodextrin 45 g protein

pre-gym 2

36

332 cals meal 3 (8pm): 40 g maltodextrin 45 g protein 152 180

36 g

44.5 g 40 4.5

2g post workout 2

36

332 cals meal 4 (9pm): 165 g chicken 1 apple 60 g oatmeal 135 80 225 440 cals meal 5 (12am): (veg) 100 g chicken 240 g green beans 90 40

36 g 33 7.5 40.5 g 20 2

44.5 g

2g 0.75 not hungry at all

22 40.5 62.5 g

4.5 5.25 g 0.4 slightly hungry

10

130 cals meal 6 (3am): (fat+ veg) 3 yolk 6 whites 240 g green beans 181 114 40 181 cals Totals:

22 g 8 25 2 35 g

10 g 2 10 12 g

0.4 g 14 before bed/not hungry

14 g protein carbs fat cals 210 g 238 g 42.15 g 2015 41.7% 47.2% 18.8%

Meal #/ time meal 1 ( 8am): (fat + veg)

food items 3 yolk 6 whites 240 g green beans

cal 181 114 40 335 cals

LOW CARB protein carbs 8 2 25 2 10 35 g 35 2 12 g

fat 14

14 g 0.75

meal 2 (11am): (veg)

165 g chicken 240 g green beans

135 40

10

175 cals meal 3 (2pm): (fat+veg) 3 yolk 6 whites 240 g green beans 181 114 40 295 cals meal 4 (5:30pm): 40 g maltodextrin 45 g protein 152 180

37 g 8 25 2 35 g

10 g 2 10 12 g 40 4.5

0.75 g 14

14 g

36

2

332 cals meal 5 (8pm): 40 g maltodextrin 45 g protein 152 180

36 g

44.5 g 40 4.5

2g

36

2

332 cals meal 6 (9:00pm)): 1 apple 65 g oatmeal 165 g chicken 80 330 135 545 cals Totals:

36 g

44.5 g 22 43.88

2g

10.88 35 45.88 g

6.38 0.75 7.13 g protein carbs fat cals

65.88 g

felt not hungry at all

not hungry at all

not hungry at all

pre-gym

post-workout

before bed/not hungry

224.88 g 188.88 g 39.88 g 2014

44.7% 37.5% 17.8%