Cycle 1 Calories Per day:
2536
Day 1 (Carbs: Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
80%-Fats-20%) (Carbs: 60%- (Carbs: 50%- (Carbs: (Carbs: (Carbs: (Carbs:
Fats-40%) Fats-50%) 50%-Fats- 20%- 20%- 50%-Fats-
50%) Fats- Fats- 50%)
80%) 80%)
Protein 281 g 281 g 281 g 281 g 281 g 281 g 281 g
Carbs 282 g 212g 177g 177g 71g 71g 177g
Fats 31 g 63g 78g 78g 126g 126g 78g
Cycle 2 Calories Per
day: 2436
Day 1 (Carbs: Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
80%-Fats-20%) (Carbs: 60%- (Carbs: 50%- (Carbs: (Carbs: (Carbs: (Carbs:
Fats-40%) Fats-50%) 50%-Fats- 20%- 20%- 50%-Fats-
50%) Fats- Fats- 50%)
80%) 80%)
Protein 281 g 281 g 281 g 281 g 281 g 281 g 281 g
Carbs 262 g 197g 164g 164g 66g 66g 164g
Fats 29 g 58g 73g 73g 117g 117g 73g
Cycle 3 Calories Per
day: 2336
Day 1 (Carbs: Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
80%-Fats-20%) (Carbs: 60%- (Carbs: 50%- (Carbs: (Carbs: (Carbs: (Carbs:
Fats-40%) Fats-50%) 50%-Fats- 20%- 20%- 50%-Fats-
50%) Fats- Fats- 50%)
80%) 80%)
Protein 281 g 281 g 281 g 281 g 281 g 281 g 281 g
Carbs 242 g 182g 152g 152g 61g 61g 152g
Fats 27 g 54g 67g 67g 108g 108g 67g
Cycle 4 Calories Per
day: 2236
Day 1 (Carbs: Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
80%-Fats-20%) (Carbs: 60%- (Carbs: 50%- (Carbs: (Carbs: (Carbs: (Carbs:
Fats-40%) Fats-50%) 50%-Fats- 20%- 20%- 50%-Fats-
50%) Fats- Fats- 50%)
80%) 80%)
Protein 281 g 281 g 281 g 281 g 281 g 281 g 281 g
Carbs 222 g 167g 139g 139g 55g 55g 139g
Fats 25 g 49g 62g 62g 99g 99g 62g
Hana
Cycle 1 Calories Per day:
1541
Day 1 (Carbs: Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
80%-Fats-20%) (Carbs: 60%- (Carbs: 50%- (Carbs: (Carbs: (Carbs: (Carbs:
Fats-40%) Fats-50%) 50%-Fats- 20%- 20%- 50%-Fats-
50%) Fats- Fats- 50%)
80%) 80%)
Protein 188 g 188 g 188 g 188 g 188 g 188 g 188 g
Carbs 158 g 118g 99g 99g 39g 39g 99g
Fats 18 g 35g 44g 44g 70g 70g 44g
Cycle 2 Calories Per day:
1441
Day 1 (Carbs: Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
80%-Fats-20%) (Carbs: 60%- (Carbs: 50%- (Carbs: (Carbs: (Carbs: (Carbs:
Fats-40%) Fats-50%) 50%-Fats- 20%- 20%- 50%-Fats-
50%) Fats- Fats- 50%)
80%) 80%)
Protein 188 g 188 g 188 g 188 g 188 g 188 g 188 g
Carbs 138 g 103g 86g 86g 34g 34g 86g
Fats 15 g 31g 38g 38g 61g 61g 38g
Cycle 3 Calories Per day:
1341
Day 1 (Carbs: Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
80%-Fats-20%) (Carbs: 60%- (Carbs: 50%- (Carbs: (Carbs: (Carbs: (Carbs:
Fats-40%) Fats-50%) 50%-Fats- 20%- 20%- 50%-Fats-
50%) Fats- Fats- 50%)
80%) 80%)
Protein 188 g 188 g 188 g 188 g 188 g 188 g 188 g
Carbs 118 g 88g 74g 74g 29g 29g 74g
Fats 13 g 26g 33g 33g 52g 52g 33g
Cycle 4 Calories Per day:
1241
Day 1 (Carbs: Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
80%-Fats-20%) (Carbs: 60%- (Carbs: 50%- (Carbs: (Carbs: (Carbs: (Carbs:
Fats-40%) Fats-50%) 50%-Fats- 20%- 20%- 50%-Fats-
50%) Fats- Fats- 50%)
80%) 80%)
Protein 188 g 188 g 188 g 188 g 188 g 188 g 188 g
Carbs 98 g 73g 61g 61g 24g 24g 61g
Fats 11 g 22g 27g 27g 43g 43g 27g
PROTEIN OPTIONS
Food Serving Size Calories Protein Carbs Fats
Beef Ground Lean 1 oz 46 7g 0g 2g
Bison 1 oz 48 8g 0g 2g
Catfish 1 oz 29 5g 0g 1g
Chicken, Skinless 1 oz 46 9g 0g 1g
Cod 1 oz 29 6g 0g 0g
Crab, Blue 1 oz 29 6g 0g 0g
Duck, Skinless 1 oz 56 7g 0g 3g
Egg, Omega 3 1 large (50g) 77 6g 1g 5g
Egg Whites 1 large (33g) 16 4g 0g 0g
Fage Yogurt 1 oz 16 2g 2g 0g
Filet Mignon 1 oz 65 8g 0g 3g
Flank Steak 1 oz 57 8g 0g 3g
Flounder 1 oz 33 7g 0g 0g
Haddock 1 oz 31 7g 0g 0g
Halibut 1 oz 39 7g 0g 1g
NY Strip 1 oz 79 7g 0g 6g
Orange Roughy 1 oz 29 6g 0g 0g
Perch 1 oz 34 7g 0g 1g
Red Snapper 1 oz 36 7g 0g 0g
Salmon 1 oz 51 7g 0g 2g
Scallops 1 oz 31 6g 0g 0g
Sea Bass 1 oz 35 7g 0g 1g
Shrimp 1 oz 28 6g 0g 0g
Surimi 1 oz 28 4g 2g 0g
Tilapia 1 oz 36 7g 0g 1g
Tuna 1 oz 32 7g 0g 0g
Ground Turkey Breast 1 oz 66 8g 0g 4g
Venison 1 oz 42 8g 0g 1g
FAT OPTIONS
Food Serving Size Calories Protein Carbs Fats
Almonds 1 oz 162 6g 6g 14g
Almond Butter 1 tbsp 101 2g 3g 9g
Almond Meal 1 oz 162 6g 6g 14g
Avocado 1 oz 45 1g 2g 4g
Cashews 1 oz 155 5g 9g 12g
Cashew Butter 1 tbsp 94 3g 4g 8g
Flax Seed 1 tbsp 55 2g 3g 4g
Flax, Olive Oil 1 tbsp 119 0g 0g 14g
Macadamia 1 oz 201 2g 4g 21g
MCT Oil 1 tbsp 126 0g 0g 14g
Peanuts 1 oz 159 7g 5g 14g
Peanut Butter 1 oz 165 7g 6g 14g
Pistachio 1 oz 156 6g 8g 12g
Sunflower Seed 1 oz 164 6g 6g 14g
Walnuts 1 oz 183 4g 4g 18g
CARB OPTIONS
Serving Carb
Food Calories Protein Fats
Size s
Black Beans 1 oz 37 2g 7g 0g
Beans Cranberry
1 oz 38 3g 7g 0g
Style
Bread, Multi Grain 1 slice 69 3g 11g 1g
Brown Rice 1 oz 31 1g 7g 0g
Couscous 1 oz 31 1g 7g 0g
Granola 1 oz 137 4g 15g 7g
Grits 1 oz 17 0g 4g 0g
Lentils 1 oz 32 3g 6g 0g
Oatmeal 1 oz 20 1g 4g 0g
Oats Steel Cut 1 oz 109 5g 19g 2g
Peas (Green Split) 1 oz 23 2g 4g 0g
Potatoes 1 oz 26 1g 6g 0g
Quinoa 1 oz 34 1g 6g 1g
Whole Wheat Wrap 1 medium 104 3g 18g 2g
Yams 1 oz 32 0g 8g 0g
Alfalfa Sprouts 1 oz 6 1g 1g 0g
Asparagus 1 oz 6 1g 1g 0g
Bok-Choy 1 oz 3 0g 1g 0g
Broccoli 1 oz 10 1g 2g 0g
Cabbage 1 oz 7 0g 2g 0g
Carrots 1 oz 10 0g 2g 0g
CARB OPTIONS CONTINUED
Serving Calorie
Food Protein Carbs Fats
Size s
Cauliflower 1 oz 7 1g 1g 0g
Celery 1 oz 4 0g 1g 0g
Cucumber 1 oz 4 0g 1g 0g
Edamame 1 oz 34 3g 3g 1g
Eggplant 1 oz 7 0g 2g 0g
Green Beans 1 oz 9 1g 2g 0g
Iceberg Lettuce 1 oz 4 0g 1g 0g
Kale 1 oz 14 1g 3g 0g
Mushrooms 1 oz 7 1g 1g 0g
Onions 1 oz 11 0g 3g 0g
Peppers, Sweet
1 oz 6 0g 1g 0g
Green
Peppers, Sweet Red 1 oz 9 0g 2g 0g
Peppers, Rings
1 oz 10 0g 1g 0g
(Cento)
Peperoncini 1 oz 11 1g 3g 0g
Pickles 1 oz 3 0g 1g 0g
Romaine Lettuce 1 oz 5 0g 1g 0g
Spinach 1 oz 6 1g 1g 0g
Squash, Butternut 1 oz 13 0g 3g 0g
Tomatoes 1 oz 5 0g 1g 0g
Zucchini 1 oz 4 0g 1g 0g
Training
Day 1- Rest & Cardio
Day 2- Chest & Abs & Calves & Cardio
Day 3- Back & Abs & Calves & Cardio
Day 4- Arms & Abs & Calves & Cardio
Day 5- Legs & Abs & Calves & Cardio
Day 6- Shoulders & Abs & Calves & Cardio
Day 7- Arms & Abs & Calves & Cardio
Steady cardio Options (20 minutes- increase by 5 min in every cycle)
Running
Cycling
Rowing
Swimming
HIIT Options (8 sets 10sec x 10sec) (add additional exercise every cycle)
Treadmill sprint
Jump rope
Speed row
Kettlebell swing
High knees
Jump squat
Stair sprint
Abs (Increase reps every week, Increase sets every cycle)
Leg raise (10x3)
Crunch (15x3)
Kettlebell side (10x3)
Cable crunch (10x3)
Week 1 (12-15 reps) Week 2 (8-10 reps) Week 3(6-8 reps) Week 4 (3-5 reps)
Cycle 1 (40 second rest between sets ) Cycle 2 (35 second rest between sets ) Cycle 3 (35 second rest
between sets ) Cycle 4 (30 second rest between sets )
Day2 (Chest & Abs & Calves & Cardio)
Incline Bench press – (12-15 reps) 4 sets
Bench press (12-15 reps) 4 sets
Dips (max) 3 sets
Cable flyes (12-15 reps) Triple dropdown every set 4 sets
Dumbbell flyes (12-15reps) + Dumbell inner push (12-15reps) 4 sets
Day 3- Back & Abs & Calves & Cardio
Dumbbell pull (12-15 reps) x 4 sets
Lat machine (12-15) x 4 sets
Reverse pull (12-15) x 3 sets
Cable pull (12-15) x 4 sets x triple drop set
Cable lat pull (12-15) + Rear shoulder cable pull x 4 sets
Day 4- Arms & Abs & Calves & Cardio
Barbell biceps curl (12-15 reps) + Skull crushers (12-15 reps) x 4 sets
Pull-ups (max) + triceps dips (max) x 4 sets
Dumbell concentration (12-15 reps) + 1 dumbbell overhead extension (12-15 reps) x 4sets
Biceps rope curl (12-15 reps) (triple drop set) + Biceps rope triceps extension (12-15 reps) (triple
drop set) x 4 sets
Day 5- Legs & Abs & Calves & Cardio
Squats (12-15 reps) x 5 sets
Leg extension (12-15 reps) drop set x 5 sets
Romanian deadlift (12-15 reps) x 5 sets
Leg curl ((12-15 reps) drop set x 5 sets
Day 6- Shoulders & Abs & Calves & Cardio
Dumbbell press (12-15 reps) x 5 sets
Dumbbell lateral side raise (12-15 reps) + Front plate raise (12-15 reps) x 5 sets
Barbell pull (slow 10 sec) (12-15 reps) x 5 sets
Dumbbell shrugs (12-15 reps) + Rear shoulder dumbell (12-15 reps)
Day 7 Arms & Abs & Calves & Cardio
Barbell biceps curl (12-15 reps) + Skull crushers (12-15 reps) x 4 sets
Pull-ups (max) + triceps dips (max) x 4 sets
Dumbell concentration (12-15 reps) + 1 dumbbell overhead extension (12-15 reps) x 4sets
Biceps rope curl (12-15 reps) (triple drop set) + Biceps rope triceps extension (12-15 reps) (triple
drop set) x 4 sets