Diet Cheat Sheet

Below, I’ve given you the numbers and goals of each day. The numbers serve as general outlines. You should take note of this. When results stall, just tighten up your meals on training days or dig calories even deeper on fasting days. Just know that if you’re gaining weight (and not wanting to), then you’re absolutely eating too much. Sorry to burst your bubble.

Intense Training Day (High Protein/High Carb)

• 200lb Male: Calories: 3,000 / Protein: 225g / Carbohydrates: 300g /Fat: 100g
• 150lb Female: Calories: 2,000 / Protein: 150g / Carbohydrates: 180g / Fat: 70g

Tips for the Day

• This is your high calorie day
• You will perform some sort of intense training (weight lifting, playing a sport, high intense exercise)
• 3-5 meals and no fasting
• High Carbs leading up to your exercise
• Low-Carb post workout
• Get your necessary protein!
• Indulge a little if you need to

Fasting Day (Low Calorie/Low-Carb)

• 200lb Male – Calories: 1,600 / Protein: 160g / Carbohydrates: 80g / Fat: 70g
• 150lb Female – Calories: 1,050 / Protein: 120g / Carbohydrates: 75g / Fat: 52g

Tips for the Day

• Fast a minimum of 12 hours (counting sleep), work up to 16-24hrs
• No food during the fast – water, unsweet green tea, zero cal drinks, black coffee are fine
• Perform low-intense fasted exercise/activity (try to stay fasted for a few hours after this)
• 900-1,600 calories for Men; 700-1,400 calories for Women
• 1-3 meals
• Keep carbohydrates controlled and to lower-glycemic index choices
• Protein source in each meal
• Stay hydrated!

Closing Remarks

• Try to avoid snacking as this quietly builds total calorie intake and the choices are typically higher in carbohydrate/fat.
• Try to move daily, even a 30-45 minute walk is beneficial
• Try to begin your meal with a protein or fiber source (like salad or veggie)
• Be honest with yourself! If you aren’t moving closer to your goal, it’s time to change…