Phase 1, Week 1

Protein: 1.5g/body weight. Total Protein: 318g Fat: 0.5g/body weight. Total fat: 10 g !arbs: 1.5g/body weight. Total: 318g Wake"#: $ !affeine: %00&g $ 'reen Tea: 500$1000&g $ ()etyl *$!arnitine: %g +reakfast: Whey: 1 ,)oo# Whole eggs: 3 -gg whites: 3 .aan: 1.5 /oney: 1tbs# 0range: 1 1ilk: 8o2 Protein 24g 18g 10g 15g 0g 1g 8g 76g Carbs 8g 0g 0g 57g 17g 11g 13g 106g Fat 2g 15g 0g 3g 0g 0g 2.5g 22.5g

*ate$1orning ,na)k: 3ed$fat 4og.: 8o2 /oney: 1tbs# !r"shed Waln"ts: .5o2

6g 0g ?

8g 17g

1g 0g

*ate$1orning s"##: $ 'reen Tea: 500$1000&g $ ()etyl *$!arnitine: %g $ 4ohi&be: 500&g

*"n)h:
T"na: 5o2 W$W +read: % sli)es *ight 1ayo: 1tbs# 0range: 1 1id$5ay ,na)k: *. 1o2arella !heese: 3 sti)ks (##le: 1 1i6ed n"ts: 1 o2

Protein

Carbs

Fat

Pre$Worko"t:
!affeine: 100&g '.Tea -6tra)t: 500&g ()etyl *$)arnitine: 1g 4ohi&be: 500&g !reatine: 1.5g +eta$(la: 1.5g +!((s: 1g Worko"t 1eal: Whey: 1/% ,)oo# 1ilk: 8o2

12g 8g 20g

4g 13g 17g

1g 2.5g 3.5g

Post$worko"t 1eal:
Whey: 1 ,)oo# Fr"it sna)ks: 1 bag +!((s: 1g& !reat: 1.5g

5inner:
!hi)ken: 8o2 *arge sweet Potato: 1 1i6ed 'reen ,alad: %)"#s 0li7e oil: 1tbs# 8inegar: 1tbs# Fish oil: %$3g !*(: %$3g

.ight$ti&e ,na)k:
!ottage$)heese: 8o2 ,li)ed Pinea##le: 1)"# Fish$oil: %$3g !*(: %$3g T0T(*:

Phase %, Weeks %$3

Protein: 1.5g/body weight Fat: 0.5g/body weight !arbs: 1g/body weight

Phase 3, Week 9$
Protein: 1.5g/body weight Fat: 0.5g/body weight !arbs: 0.5g/ body weight

5ay 1:
+reakfast: Scrambled Egg Whites Homemade Muesli Coffee

1id&orning ,na)k: *"n)h: Chicken Breast Sand$ich %&&le Small handful of 'ecans (ced Tea Lean Body RTD Shake !anilla" #am Muffin

1idafternoon:

 5inner:

Lean Body RTD chocolate"

)rilled Halibut Small Baked 'otato Salad $ith *li!e *il and Balsamic +inegar ,ro-en #ogurt Water

5ay %:
+reakfast: Creamy Salmon *melet . slices of Whole )rain Toast Coffee

1id&orning ,na)k: *"n)h: Chicken and +eggie Burrito Small Salad $ith *li!e *il Honeyde$ Melon Slice (ced Tea Lean Body 'rotein Bar %&&le Water

1idafternoon:

 5inner:

Lean Body RTD Shake chocolate"

'olenta and Sea Scallo&s )rilled +eggies Ras&berry Sorbet Water

5ay 3:
+reakfast: Breakfast Burrito Banana Coffee

1id&orning ,na)k: *"n)h: Tuna Sand$ich Small Salad $ith *li!e *il %&&le Slices Diet Soda / cu& of ,at0,ree Cottage Cheese Sliced Stra$berries )ranola Bar

1idafternoon:

 5inner:

Lean Body RTD Shake !anilla" #am Muffin 1uts

Turkey Tenderloins and Rosemary 'otatoes )rilled +eggies Small Salad $ith 1onfat Dressing Water

5ay 9:
+reakfast: Lean Body MR' Shake mi2 !anilla in the blender $ith stra$berries and a banana"

1id&orning ,na)k: *"n)h: Turkey Tenderloins from the night before" Lentil Sou& Tangy 1e$ 'otatoes Lean Body RTD Shake chocolate"

1idafternoon: / cu& of ,at0,ree Cottage Cheese 'each Slices )ranola Bar Water

5inner: S$eet 'otato Salmon Tangy 1e$ 'otatoes Small Salad ,ro-en #ogurt Water

5ay 5:
+reakfast: Scrambled Egg Whites $ith Lo$0,at Cheddar Cheese / cu& of *atmeal /3. cu& of Blueberries Coffee

1id&orning ,na)k: *"n)h: S$eet 'otato Salmon from night before" Lentil Sou& (ced Tea Lean Body 'rotein Bar %&&le Water

1idafternoon:

 5inner:

Lean Body RTD Shake chocolate" #am Muffins 1uts

Ca4un Tuna $ith Black Beans Wild Rice $ith Cranberries and 'ecans Small Salad / cu& Mi2ed Berries Water

5ay :
+reakfast: Lean Body MR' Shake mi2 !anilla in the blender $ith / ts& of instant coffee" Small bo$l of Total ,lakes Skim Milk

1id&orning ,na)k: *"n)h: Mediterranean Sand$ich Small Salad $ith *li!e *il / cu& of Wild Rice $ith Cranberries and 'ecans from the night before" (ced Tea / cu& of ,at0,ree Cottage Cheese #am Muffin Water

1idafternoon:

 5inner:

Lean Body RTD Shake !anilla" Banana 1uts

S$eet Mustard Chicken $ith Creole +egetables Baked S$eet 'otato Small Salad $ith *li!e *il Ras&berry Sorbet Water

5ay ::
Breakfast5 Breakfast Burrito Honeyde$ Melon Coffee

1id&orning ,na)k: *"n)h: S$eet Mustard Chicken $ith Creole +egetables from the night before" Baked S$eet 'otato Salad $ith *li!e *il (ced Tea Lean Body RTD Shake chocolate" #am Muffin

1idafternoon:

 5inner:

/ cu& of ,at0,ree Cottage Cheese 'each Slices 1uts Water

)rilled Red Sna&&er Tangy 1e$ 'otatoes Small Salad / cu& of Mi2ed Berries Water