LBM 69 Deficit Percentage : Deficit Percentage : Deficit Percentage : Surplus Percentage: Surplus Percentage: Surplus Percentage:

Activity Level 1.4 10 20 30 10 20 30

Base Calorie 1860.4 1674.36 1488.32 1302.28 2046.44 2232.48 2418.52 2000 400 200 2600
Training Calories 2604.56 2344.104 2083.648 1823.192 2865.016 3125.472 3385.928 2600 400 3000

Nutrition Break Down

Training Protein Fat Carbs Carnitine 2g first
thing on empty
stomach
cooked Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs) Vitargo (scoop) 2400

M1 Pea protein 40g plus 20 Mon electrolytes 2100

2 egg white

M2 Pea protein 40g plus 20 250 180 or quinoa Tues magnesium Protein 204 816
2 egg white
M3 2 whole eggs plus 4 20 Wed multi 100 400
whites
M4 Pea protein 40g plus 20 Thurs 131 1184
2 egg white
M5 2 whole eggs plus 4 20 250 180 or quinoa add 10g amino Fri 2400
whites complex post
workout
M6 Sat

M7 sun

M8 204 816

50 200

121 1084

Pro 190 32%

Fat 137 52%

Carbs 95 16%

2369

Non Training Days Protein Fat Carbs

Raw Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs) Vitargo (scoop)

M1 White Pea protein 40g plus 20 Mon

2 egg white
M2 White Pea protein 40g plus 20 Tues
2 egg white
M3 White 2 whole eggs plus 4 20 Wed
whites
M4 White Pea protein 40g plus 20 Thurs
2 egg white
M5 Red 2 whole eggs plus 4 10 250 180 or quinoa Fri
whites
M6 Sat
M7 sun
M8

Pro 182 35%

Fat 123 123%
Carbs 57 11%

2100

1
LBM 69 Deficit Percentage :

Activity Level 1.4 10

Base Calorie 1860.4 1674.36
Training Calories 2604.56 2344.104
Nutrition Break Dow
Training Protein Fat

cooked
M1 Pea protein 40g plus 20
2 egg white
M2 Pea protein 40g plus 20
2 egg white
M3 2 whole eggs plus 4 20
whites
M4 Pea protein 40g plus 20
2 egg white
M5 2 whole eggs plus 4 20
whites

M6
M7
M8

Non Training Days Protein Fat

Raw

M1 White Pea protein 40g plus 20

2 egg white
M2 White Pea protein 40g plus 20
2 egg white
M3 White 2 whole eggs plus 4 20
whites
M4 White Pea protein 40g plus 20
2 egg white
M5 Red 2 whole eggs plus 4 10
whites
M6
M7
M8
Deficit Percentage : Deficit Percentage : Surplus Percentage: Surplus Percentage:

20 30 10 20
1488.32 1302.28 2046.44 2232.48
2083.648 1823.192 2865.016 3125.472
Nutrition Break Down
Carbs

Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

250 180 or quinoa

250 180 or quinoa

250 180 or quinoa

Carbs

Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)
250 180 or quinoa
Surplus Percentage:

30
2418.52
3385.928

Carnitine 2g first
thing on empty
stomach
Vitargo (scoop)
Mon electrolytes

Tues magnesium

Wed multi

Thurs

add 10g amino Fri

complex post
workout
Sat
sun

Pro 188

Fat 131

Carbs 170

2639

Vitargo (scoop)

Mon

Tues

Wed
Thurs

Fri

Sat
sun

Pro 182
Fat 123
Carbs 57

2100
 2000 400 200
2600 400

Protein 204

100

131

204
50

121

29%

45%

26%
35%
123%
11%
2600
3000

2400
2100

816

400

1184

2400

816
200

1084
LBM 69 Deficit Percentage :

Activity Level 1.4 10

Base Calorie 1860.4 1674.36
Training Calories 2604.56 2344.104
Nutrition Break Dow
Training Protein Fat

cooked
M1 Pea protein 40g plus 20
2 egg white
M2 Pea protein 40g plus 15
2 egg white
M3 2 whole eggs plus 4 15
whites
M4 Pea protein 40g plus 15
2 egg white
M5 2 whole eggs plus 4 15
whites

M6
M7
M8

Non Training Days Protein Fat

Raw

M1 White Pea protein 40g plus 20

2 egg white
M2 White Pea protein 40g plus 20
2 egg white
M3 White 2 whole eggs plus 4 20
whites
M4 White Pea protein 40g plus 20
2 egg white
M5 Red 2 whole eggs plus 4 10
whites
M6
M7
M8
Deficit Percentage : Deficit Percentage : Surplus Percentage: Surplus Percentage:

20 30 10 20
1488.32 1302.28 2046.44 2232.48
2083.648 1823.192 2865.016 3125.472
Nutrition Break Down
Carbs

Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

250 180 or quinoa

250 180 or quinoa

250 180 or quinoa

250 180 or quinoa

Carbs

Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)
250 180 or quinoa
Surplus Percentage:

30
2418.52
3385.928

Carnitine 2g first
thing on empty
stomach
Vitargo (scoop)
Mon electrolytes

Tues magnesium

Wed multi

Thurs

add 10g amino Fri

complex post
workout
Sat
sun

Pro 193

Fat 112

Carbs 221

2687

Vitargo (scoop)

Mon

Tues

Wed
Thurs

Fri

Sat
sun

Pro 182
Fat 123
Carbs 57

2100
 2000 400 200
2600 400

Protein 204

100

131

204
50

121

29%

38%

33%
35%
123%
11%
2600
3000

2400
2100

816

400

1184

2400

816
200

1084
LBM 69 Deficit Percentage :

Activity Level 1.4 10

Base Calorie 1860.4 1674.36
Training Calories 2604.56 2344.104
Nutrition Break Dow
Twice Day Training Protein Fat

cooked
M1 Pea protein 40g plus 20
2 egg white
M2 Pea protein 40g plus 20
2 egg white
M3 2 whole eggs plus 4 20
whites
M4 Pea protein 40g plus 20
2 egg white
M5 2 whole eggs plus 4 20
whites

M6
M7
M8

Training Protein Fat

cooked

M1 Pea protein 40g plus 20

2 egg white
M2 Pea protein 40g plus 20
2 egg white
M3 2 whole eggs plus 4 20
whites
M4 Pea protein 40g plus 20
2 egg white
M5 2 whole eggs plus 4 20
whites

M6
M7
M8

Non Training Days Protein Fat

Raw
M1 White Pea protein 40g plus 20
M2 White 2 egg
Pea white 40g plus
protein 20
M3 White 2
2 egg white
whole eggs plus 4 20
M4 White whites
Pea protein 40g plus 20
M5 Red 2
2 egg white
whole eggs plus 4 10
M6 whites

M7
M8
Deficit Percentage : Deficit Percentage : Surplus Percentage: Surplus Percentage:

20 30 10 20
1488.32 1302.28 2046.44 2232.48
2083.648 1823.192 2865.016 3125.472
Nutrition Break Down
Carbs

Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

250 180 or quinoa

250 180 or quinoa

250 180 or quinoa

Carbs

Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

250 180 or quinoa

 250 180 or quinoa

Carbs
Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

250 180 or quinoa

Surplus Percentage:

30
2418.52
3385.928

Carnitine 2g first
thing on empty
stomach
Vitargo (scoop)
Mon electrolytes

Tues magnesium

Wed multi

Thurs

add 10g amino Fri

complex post
workout
Sat
sun

Pro 188

Fat 131

Carbs 170

2639

Carnitine 2g first
thing on empty
Vitargo (scoop)
stomach
Mon electrolytes

Tues magnesium

Wed multi
 Thurs

add 10g amino Fri

complex post
workout
Sat
sun

Pro 190
Fat 137
Carbs 95

2369

Vitargo (scoop)
Mon
Tues
Wed
Thurs
Fri
Sat
sun

Pro 182
Fat 123
Carbs 57

2100
 2000 400 200
2600 400

Protein 204

100

131

204
50

121

29%

45%

26%
32%
52%
16%

35%
123%
11%
2600
3000

2400
2100

816

400

1184

2400

816
200

1084
LBM 69 Deficit Percentage :

Activity Level 1.4 10

Base Calorie 1860.4 1674.36
Training Calories 2604.56 2344.104
Nutrition Break Dow
Twice Day Training Protein Fat

cooked
M1 Pea protein 40g plus 20
2 egg white
M2 Pea protein 40g plus 20
2 egg white
M3 2 whole eggs plus 4 20
whites
M4 Pea protein 40g plus 20
2 egg white
M5 2 whole eggs plus 4 20
whites

M6
M7
M8

Total gr 0 100
Macro 0 100
Calories 0 900
Percentage to total calorie
0.0% 55.6%

Training Protein Fat

cooked

M1 Pea protein 40g plus 20

2 egg white
M2 Pea protein 40g plus 20
2 egg white
M3 2 whole eggs plus 4 20
whites
M4 Pea protein 40g plus 20
2 egg white
M5 2 whole eggs plus 4 20
whites

M6
M7
M8

Non Training Days Protein Fat

Raw
M1 White Pea protein 40g plus 20
M2 White 2 egg
Pea white 40g plus
protein 20
M3 White 2
2 egg white
whole eggs plus 4 20
M4 White whites
Pea protein 40g plus 20
M5 Red 2
2 egg white
whole eggs plus 4 10
M6 whites

M7
M8
Deficit Percentage : Deficit Percentage : Surplus Percentage: Surplus Percentage:

20 30 10 20
1488.32 1302.28 2046.44 2232.48
2083.648 1823.192 2865.016 3125.472
Nutrition Break Down
Carbs

Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

300 200 or quinoa

300 200 or quinoa

300 200 or quinoa

900 0 0 0

180 0 0 0

720 0 0 0

44.4%

Carbs

Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

300 200 or quinoa

 300 200 or quinoa

Carbs
Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

300 200 or quinoa

Surplus Percentage:

30
2418.52
3385.928

Carnitine 2g first
thing on empty
stomach
Vitargo (scoop)
Mon electrolytes

Tues magnesium

Wed multi

Thurs

add 10g amino Fri

complex post
workout
Sat
sun

0 900 Pro 188

0 180 Fat 131

0 720 Carbs 200

Total Calorie 2759

1620

Carnitine 2g first
thing on empty
Vitargo (scoop)
stomach
Mon electrolytes

Tues magnesium

Wed multi
 Thurs

add 10g amino Fri

complex post
workout
Sat
sun

Pro 183
Fat 131
Carbs 130

2458

Vitargo (scoop)
Mon
Tues
Wed
Thurs
Fri
Sat
sun

Pro 182
Fat 123
Carbs 67

2140
 2000 400 200
2600 400

Protein 204

100

131

204
50

121

29%

45%

26%
32%
52%
16%

35%
123%
11%
2600
3000

2400
2100

816

400

1184

2400

816
200

1084
LBM 69 Deficit Percentage :

Activity Level 1.4 10

Base Calorie 1860.4 1674.36
Training Calories 2604.56 2344.104
Nutrition Break Dow
Twice Day Training Protein Fat

cooked
M1 Pea protein 40g plus 20
2 egg white
M2 Pea protein 40g plus 20
2 egg white
M3 2 whole eggs plus 4 20
whites
M4 Pea protein 40g plus 20
2 egg white
M5 2 whole eggs plus 4 20
whites

M6
M7
M8

Training Protein Fat

cooked

M1 Pea protein 40g plus 20

2 egg white
M2 Pea protein 40g plus 20
2 egg white
M3 2 whole eggs plus 4 20
whites
M4 Pea protein 40g plus 20
2 egg white
M5 2 whole eggs plus 4 20
whites

M6
M7
M8

Non Training Days Protein Fat

Raw
M1 White Pea protein 40g plus 20
2 egg white
M2 White Pea protein 40g plus 20
2 egg white
M3 White 2 whole eggs plus 4 20
whites
M4 White Pea protein 40g plus 20
2 egg white
M5 Red 2 whole eggs plus 4 10
whites
M6
M7
M8
Thursday Protein Fat
High Day
M1 Pea protein 40g plus 20
2 egg white
M2 Pea protein 40g plus
2 egg white
M3 2 whole eggs plus 4 5
whites
M4 Pea protein 40g plus 5
2 egg white
M5 2 whole eggs plus 4 5
whites

M6
M7
M8

Friday Protein Fat

High Day cooked
M1 Pea protein 40g plus 25
2 egg white
M2 Pea protein 40g plus
2 egg white
M3 2 whole eggs plus 4 5
whites
M4 Pea protein 40g plus 5
2 egg white
M5 2 whole eggs plus 4
whites

M6
M7
M8
Deficit Percentage : Deficit Percentage : Surplus Percentage: Surplus Percentage:

20 30 10 20
1488.32 1302.28 2046.44 2232.48
2083.648 1823.192 2865.016 3125.472
Nutrition Break Down
Carbs

Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

300 200 or quinoa

300 200 or quinoa

300 200 or quinoa

Carbs

Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

300 200 or quinoa

 300 200 or quinoa

Carbs
Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

300 200 or quinoa

Carbs
Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

500 or 360 or quinoa 2

300 or 200 or quinoa

300 or 200 or quinoa

300 or 200 or quinoa

Carbs
Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

300 or 200 or quinoa 2

300 or 200 or quinoa

300 or 200 or quinoa

500 or 360 or quinoa 2

Surplus Percentage:

30
2418.52
3385.928

Carnitine 2g first
thing on empty
stomach
Vitargo (scoop)
Mon electrolytes

Tues magnesium

Wed multi

Thurs

add 10g amino Fri

complex post
workout
Sat
sun

Pro 188

Fat 131

Carbs 200

2759

Carnitine 2g first
thing on empty
Vitargo (scoop)
stomach
Mon electrolytes

Tues magnesium

Wed multi
 Thurs

add 10g amino Fri

complex post
workout
Sat
sun

Pro 190
Fat 137
Carbs 115

2449

Vitargo (scoop)
Mon

Tues

Wed

Thurs

Fri

Sat
sun

Pro 182
Fat 123
Carbs 67

2140
 Carnitine 2g first
Vitargo (scoop) thing on empty
stomach
Mon electrolytes

Tues magnesium

Wed multi

Thurs

add 10g amino Fri

complex post
workout
Sat
sun

1256
Pro 198
Fat 68
Carbs 315

2685

Carnitine 2g first
Vitargo (scoop) thing on empty
stomach
Mon electrolytes

Tues magnesium

Wed multi

Thurs

50g Vitargo add 10g amino Fri

complex post
workout
Sat
sun
Pro 198
Fat 68
Carbs 391

2990
 2000 400 200
2600 400

Protein 204

100

131

204
50

121

29%

45%

26%
 200 800

62 560
360 1440

32% 3200
52%
16%

Pro 200 800

Fat 68 612
Carb 447 1788

35%
123%
11%
asked to get
Glycolog also
2600
3000

2400 800
2100 640

816 1280

400

1184

2400

816
200

1084
 71

320

640
LBM 69 Deficit Percentage :

Activity Level 1.4 10

Base Calorie 1860.4 1674.36
Training Calories 2604.56 2344.104
Nutrition Break Dow
Twice Day Training Protein Fat

cooked
M1 Pea protein 40g plus 20
2 egg white
M2 Pea protein 40g plus 10
2 egg white
M3 2 whole eggs plus 4 20
whites
M4 Pea protein 40g plus 20
2 egg white
M5 2 whole eggs plus 4 10
whites
M6
M7
M8

Training Protein Fat

cooked

M1 Pea protein 40g plus 20

2 egg white
M2 Pea protein 40g plus 10
2 egg white
M3 2 whole eggs plus 4 20
whites
M4 Pea protein 40g plus 20
2 egg white
M5 2 whole eggs plus 4 10
whites
M6
M7
M8

Non Training Days Protein Fat

Raw
M1 White Pea protein 40g plus 20
2 egg white
M2 White Pea protein 40g plus 20
2 egg white
M3 White 2 whole eggs plus 4 20
whites
M4 White Pea protein 40g plus 10
2 egg white
M5 Red 2 whole eggs plus 4 10
whites
M6
M7
M8
Thursday Protein Fat
High Day
M1 Pea protein 40g plus 20
2 egg white
M2 Pea protein 40g plus
2 egg white
M3 2 whole eggs plus 4 5
whites
M4 Pea protein 40g plus 5
2 egg white
M5 2 whole eggs plus 4 5
whites

M6
M7
M8

Friday Protein Fat

High Day cooked

M1 Pea protein 40g plus 25
2 egg white
M2 Pea protein 40g plus
2 egg white
M3 2 whole eggs plus 4 5
whites
M4 Pea protein 40g plus 5
2 egg white
M5 2 whole eggs plus 4
whites

M6
M7
M8
Deficit Percentage : Deficit Percentage : Surplus Percentage: Surplus Percentage:

20 30 10 20
1488.32 1302.28 2046.44 2232.48
2083.648 1823.192 2865.016 3125.472
Nutrition Break Down
Carbs

Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

300 200 or quinoa

300 200 or quinoa

300 200 or quinoa

Carbs

Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

300 200 or quinoa

 300 200 or quinoa

Carbs
Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

300 200 or quinoa

Carbs
Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

500 or 360 or quinoa 2

300 or 200 or quinoa

300 or 200 or quinoa

300 or 200 or quinoa

Carbs

Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

300 or 200 or quinoa 2

300 or 200 or quinoa

300 or 200 or quinoa

500 or 360 or quinoa 2

Surplus Percentage:

30
2418.52
3385.928

Carnitine 2g first
thing on empty
stomach
Vitargo (scoop)
Mon electrolytes

Post workout meal Tues magnesium

Wed multi

Thurs

Post workout meal Fri

Sat
sun

add 10g amino

complex post
workout

Pro 188

Fat 111

Carbs 200

2579

Carnitine 2g first
thing on empty
Vitargo (scoop)
stomach
Mon electrolytes

Post workout meal Tues magnesium

Wed multi
 Thurs

Fri

Sat
sun
add 10g amino
complex post
workout

Pro 190
Fat 117
Carbs 115

2269

Vitargo (scoop)
Mon

Tues

Wed

Thurs

Fri

Sat
sun

Pro 182
Fat 113
Carbs 67

2050
 Carnitine 2g first
Vitargo (scoop) thing on empty
stomach
Mon electrolytes

Tues magnesium

Wed multi

Thurs

add 10g amino Fri

complex post
workout
Sat
sun

1256
Pro 198
Fat 68
Carbs 315

2685

Carnitine 2g first
thing on empty
stomach
Vitargo (scoop)
Mon electrolytes

Tues magnesium

Wed multi

Thurs

50g Vitargo add 10g amino Fri

complex post
workout
Sat
sun
Pro 198
Fat 68
Carbs 391

2990
 2000 400 200
2600 400

Protein 204

100

131

204
50

121

29% 752

45% 999

26% 800
 200 800

62 560
360 1440

32% 3200
52%
16%

Pro 200 800

Fat 68 612
Carb 447 1788

35%
123%
11%
asked to get
Glycolog also

2730
3150
 792 26%
612 21%
1564 53%
2600
3000

2400 800
2100 640

816 1280

400

1184

2400

816
200

1084
 71

320

Mon 2269 2579

640 Tues 2579 1990

Wed 2050 2269

Thu 2269 2050
Fri 2579 2579
Sat 2579 1990

Sun 2050 2269

16375 15726
3 2050

0 2579

2 1990
1 2269
3 2050
0 2579

2 1990

15507
High Fat Protein Fat Carbs
Sunday 3rd
Jun18

Rest day Sweet Pumpkin (gr)

Potato (gr)
M1 Pea protein 20g Monounsaturdated
40g plus 2 Fats and 15g Saturated
egg white Fats
M2 Pea protein 20g Monounsaturdated
40g plus 2 Fats and 15g Saturated
egg white Fats

M3 2 whole eggs 20g Monounsaturdated

plus 4 Fats and 15g Saturated
whites Fats
M4 Pea protein 20g Monounsaturdated
40g plus 2 Fats and 15g Saturated
egg white Fats
M5 2 whole eggs 20g Monounsaturdated
plus 4 Fats and 15g Saturated
whites Fats
M6
M7
M8

Twice a day Protein Fat Carbs

training

High Day cooked Sweet Pumpkin (gr)

Potato (gr)
M1 Pea protein 25
40g plus 2
egg white
M2 Pea protein 300 or
40g plus 2
egg white
M3 2 whole eggs 5 300 or
plus 4
whites
M4 Pea protein 5 300 or
40g plus 2
egg white
M5 2 whole eggs 150 xo
plus 4 crunch
whites cereal
M6
M7
M8

Once a day Protein Fat Carbs

training

High Day Sweet Pumpkin (gr)

Potato (gr)
M1 Pea protein 25
40g plus 2
egg white
M2 Pea protein 500 or
40g plus 2
egg white
M3 2 whole eggs 5 300 or
plus 4
whites
M4 Pea protein 5 300 or
40g plus 2
egg white
M5 2 whole eggs 300 or
plus 4
whites
M6
M7
M8
 Carnitine 2g
first thing on
empty
stomach
Rice (gr) Maple Syrup Vitargo
(tbs) (scoop)
Mon electrolytes

Tues magnesium

Wed multi

Thurs

Fri

Sat
sun

Pro 164
Fat 205
Carbs 18

2593

Carnitine 2g
first thing on
empty
stomach
Rice (gr) Maple Syrup Vitargo
(tbs) (scoop)
25g Vitargo Mon electrolytes
During AM
workout
200 or 2 tbsp Maple Post AM Tues magnesium
quinoa syrup workout

200 or Wed multi

quinoa

200 or 110g banana 50g Vitargo Thurs

quinoa during PM
workout
 2 tbsp Maple Post PM Fri
syrup workout

Sat
sun
add 10g
amino
complex
post workout

Pro 198
Fat 68
Carbs 455

3210 Gained 100g

Carnitine 2g
first thing on
empty
stomach
Rice (gr) Maple Syrup Vitargo
(tbs) (scoop)
25g Vitargo Mon electrolytes
during
training
360 or 2 tbsp Maple Post workout Tues magnesium
quinoa syrup

200 or Wed multi

quinoa

200 or Thurs
quinoa

200 or 200g Fri

quinoa berries

Sat
sun

1256
Pro 198
Fat 68
Carbs 345

2905 Gained an
extra 100g
so total of
200g gained
over 2 days
 190

dropped
back down
after 2 day
of higher
carbs
GIVE HIGH dropped
FAT DAY weight on
this

25%
72%
3%

asked to get
Glycolog
also
gained 100g
 2730

3150

792 26%
612 19%
1684 54%

GIVE HIGH
FAT DAY

Gained 1kg
after third
high day

792
LBM 69 Deficit Percentage :

Activity Level 1.4 10

Base Calorie 1860.4 1674.36
Training Calories 2604.56 2344.104
Nutrition Break Dow
High Day - 3 serves Protein Fat

cooked
M1 Pea protein 40g plus 20
2 egg white
M2 Pea protein 40g plus 10
2 egg white
M3 2 whole eggs plus 4 20
whites
M4 Pea protein 40g plus 20
2 egg white
M5 2 whole eggs plus 4 10
whites
M6
M7
M8

No Day - 0 serves Protein Fat

cooked

M1 Pea protein 40g plus 20

2 egg white
M2 Pea protein 40g plus 20
2 egg white
M3 2 whole eggs plus 4 20
whites
M4 Pea protein 40g plus 20
2 egg white
M5 2 whole eggs plus 4 20
whites
M6
M7
M8

Mod Day - 2 serves Protein Fat

cooked
M1 Pea protein 40g plus 20
2 egg white
M2 Pea protein 40g plus 10
2 egg white
M3 2 whole eggs plus 4 20
whites
M4 Pea protein 40g plus 20
2 egg white
M5 2 whole eggs plus 4 10
whites
M6
M7
M8
Low day - 1 serve Protein Fat
Raw
M1 White Pea protein 40g plus 20
2 egg white
M2 White Pea protein 40g plus 20
2 egg white
M3 White 2 whole eggs plus 4 20
whites
M4 White Pea protein 40g plus 10
2 egg white
M5 Red 2 whole eggs plus 4 10
whites
M6
M7
M8
Deficit Percentage : Deficit Percentage : Surplus Percentage: Surplus Percentage:

20 30 10 20
1488.32 1302.28 2046.44 2232.48
2083.648 1823.192 2865.016 3125.472
Nutrition Break Down
Carbs

Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

300 200 or quinoa

300 200 or quinoa

300 200 or quinoa

Carbs

Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)
Carbs
Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

300 200 or quinoa

300 200 or quinoa

Carbs
Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

300 200 or quinoa

Surplus Percentage:

30
2418.52
3385.928

Carnitine 2g first
thing on empty
stomach
Vitargo (scoop)
Mon electrolytes

Pre workout Tues magnesium

Post workout Wed multi

Thurs

Last meal Fri

Sat
sun

Pro 188

Fat 111

Carbs 200

2579

Carnitine 2g first
thing on empty
Vitargo (scoop)
stomach
Mon electrolytes

Tues magnesium

Wed multi

Thurs
 Fri

Sat
sun

Pro 190
Fat 137
Carbs 50

1990

Carnitine 2g first
Vitargo (scoop) thing on empty
stomach
Mon electrolytes

Post workout meal Tues magnesium

Wed multi

Thurs

Last meal Fri

Sat
sun

Pro 190
Fat 117
Carbs 115

2269
Vitargo (scoop)
Mon

Tues

Wed

Thurs

Fri

Sat
sun

Pro 182
Fat 113
Carbs 67

2050
 2000 400 200
2600 400

Protein 204

100

131

204
50
121

29% 752

45% 999

26% 800
 200 800

62 560
360 1440

32% 3200
52%
16%

Pro 200 800

Fat 68 612
Carb 447 1788

32%
52%
16%

Pro
 35%
123%
11%
2600
3000

2400 800
2100 640

816 1280

400

1184

2400

816
200
1084
 71

320

Mon 2269 2579

640 Tues 2579 1990

Wed 2050 2269

Thu 2269 2050
Fri 2579 2579
Sat 2579 1990
Sun 2050 2269

16375 15726
3 2050

0 2579

2 1990
1 2269
3 2050
0 2579
2 1990

15507
LBM 69 Deficit Percentage :

Activity Level 1.4 10

Base Calorie 1860.4 1674.36
Training Calories 2604.56 2344.104
Nutrition Break Dow
High Day - 3 serves Protein Fat

cooked
M1 Pea protein 40g plus 20
2 egg white
M2 Pea protein 40g plus 10
2 egg white
M3 2 whole eggs plus 4 20
whites
M4 Pea protein 40g plus 10
2 egg white
M5 2 whole eggs plus 4
whites
M6
M7
M8

No Day - 0 serves Protein Fat

cooked

M1 Pea protein 40g plus 20

2 egg white
M2 Pea protein 40g plus 20
2 egg white
M3 2 whole eggs plus 4 20
whites
M4 Pea protein 40g plus 10
2 egg white
M5 2 whole eggs plus 4 10
whites
M6
M7
M8

Mod Day - 2 serves Protein Fat

cooked
M1 Pea protein 40g plus 20
2 egg white
M2 Pea protein 40g plus 10
2 egg white
M3 2 whole eggs plus 4 20
whites
M4 Pea protein 40g plus 10
2 egg white
M5 2 whole eggs plus 4
whites
M6
M7
M8
Low day - 1 serve Protein Fat
Raw
M1 Pea protein 40g plus 20
2 egg white
M2 Pea protein 40g plus 20
2 egg white
M3 2 whole eggs plus 4 20
whites
M4 Pea protein 40g plus
2 egg white
M5 2 whole eggs plus 4
whites
M6
M7
M8
Deficit Percentage : Deficit Percentage : Surplus Percentage: Surplus Percentage:

20 30 10 20
1488.32 1302.28 2046.44 2232.48
2083.648 1823.192 2865.016 3125.472
Nutrition Break Down
Carbs

Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

300 200 or quinoa

300 200 or quinoa

300 200 or quinoa

Carbs

Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)
Carbs
Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

300 200 or quinoa

300 200 or quinoa

Carbs
Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

300 200 or quinoa

Surplus Percentage:

30
2418.52
3385.928

Carnitine 2g first
thing on empty
stomach
Vitargo (scoop)
Mon electrolytes

Pre workout Tues magnesium

Post workout Wed multi

Thurs

Last meal Fri

Sat
sun

Pro 188

Fat 91

Carbs 200

2579

Carnitine 2g first
thing on empty
Vitargo (scoop)
stomach
Mon electrolytes

Tues magnesium

Wed multi

Thurs
 Fri

Sat
sun

Pro 190
Fat 117
Carbs 50

1990

Carnitine 2g first
Vitargo (scoop) thing on empty
stomach
Mon electrolytes

Post workout meal Tues magnesium

Wed multi

Thurs

Last meal Fri

Sat
sun

Pro 190
Fat 97
Carbs 115

2269
Vitargo (scoop)
Mon

Tues

Wed

Thurs

Fri

Sat
sun

Pro 182
Fat 93
Carbs 67

2050
 2000 400 200
2600 400

Protein 204

100

131

204
50
121

29% 752

45% 999

26% 800
 200 800

62 560
360 1440

32% 3200
52%
16%

Pro 200 800

Fat 68 612
Carb 447 1788

32%
52%
16%

Pro
 35%
123%
11%
2600
3000

2400 800
2100 640

816 1280

400

1184

2400

816
200
1084
 71

320

Mon 2269 2579

640 Tues 2579 1990

Wed 2050 2269

Thu 2269 2050
Fri 2579 2579
Sat 2579 1990
Sun 2050 2269

16375 15726
3 2050

0 2579

2 1990
1 2269
3 2050
0 2579
2 1990

15507
Twice a day Protein Fat Carbs
training

High Day cooked Sweet Pumpkin (gr)

Potato (gr)
M1 Pea protein 25
40g plus 2
egg white
M2 Pea protein 300 or
40g plus 2
egg white
M3 2 whole eggs 5 300 or
plus 4
whites
M4 Pea protein 5 300 or
40g plus 2
egg white
M5 2 whole eggs 150 xo
plus 4 crunch
whites cereal
M6
M7
M8

Once a day Protein Fat Carbs

training

High Day Sweet Pumpkin (gr)

Potato (gr)
M1 Pea protein 25
40g plus 2
egg white
M2 Pea protein 500 or
40g plus 2
egg white
M3 2 whole eggs 5 300 or
plus 4
whites
M4 Pea protein 5 300 or
40g plus 2
egg white
M5 2 whole eggs 300 or
plus 4
whites
M6
M7
M8
 Carnitine 2g
first thing on
empty
stomach
Rice (gr) Maple Syrup Vitargo
(tbs) (scoop)
25g Vitargo Mon electrolytes
During AM
workout
200 or 2 tbsp Maple Post AM Tues magnesium
quinoa syrup workout

200 or Wed multi

quinoa

200 or 110g banana 50g Vitargo Thurs

quinoa during PM
workout
2 tbsp Maple Post PM Fri
syrup workout

Sat
sun
add 10g
amino
complex
post workout

Pro 198
Fat 68
Carbs 455

3210 Gained 100g

Carnitine 2g
first thing on
empty
stomach
Rice (gr) Maple Syrup Vitargo
(tbs) (scoop)
25g Vitargo Mon electrolytes
during
training
360 or 2 tbsp Maple Post workout Tues magnesium
quinoa syrup

200 or Wed multi

quinoa
200 or Thurs
quinoa

200 or 200g Fri

quinoa berries

Sat
sun

1256
Pro 198
Fat 68
Carbs 345

2905 Gained an
extra 100g

so total of
200g gained
over 2 days
asked to get
Glycolog
also
gained 100g

2730

3150

792 26%
612 19%
1684 54%

GIVE HIGH
FAT DAY
Gained 1kg
after third
high day

792
LBM 69 Deficit Percentage :

Activity Level 1.4 10

Base Calorie 1860.4 1674.36
Training Calories 2604.56 2344.104
Nutrition Break Dow
Twice a day training Protein Fat

cooked
M1 Pea protein 40g plus 20
2 egg white
M2 Pea protein 40g plus
2 egg white
M3 2 whole eggs plus 4 20
whites
M4 Pea protein 40g plus 20
2 egg white
M5 2 whole eggs plus 4
whites
M6
M7
M8

Once a day training Protein Fat

cooked

M1 Pea protein 40g plus 20

2 egg white
M2 Pea protein 40g plus
2 egg white
M3 2 whole eggs plus 4 20
whites
M4 Pea protein 40g plus
2 egg white
M5 2 whole eggs plus 4
whites
M6
M7
M8

Rest Day Protein Fat

Raw
M1 Pea protein 40g plus 20
2 egg white
M2 Pea protein 40g plus 20
2 egg white
M3 2 whole eggs plus 4
whites
M4 Pea protein 40g plus
2 egg white
M5 2 whole eggs plus 4
whites
M6
M7
M8
Deficit Percentage : Deficit Percentage : Surplus Percentage: Surplus Percentage:

20 30 10 20
1488.32 1302.28 2046.44 2232.48
2083.648 1823.192 2865.016 3125.472
Nutrition Break Down
Carbs

Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

300 200 or quinoa

300 200 or quinoa

Carbs

Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

350 250 or quinoa

 350 250 or quinoa

Carbs
Sweet Potato (gr) Pumpkin (gr) Rice (gr) Maple Syrup (tbs)

350 250 or quinoa

Surplus Percentage:

30
2418.52
3385.928

Carnitine 2g first
thing on empty
stomach
Vitargo (scoop)
Mon electrolytes

Tues magnesium

Post workout AM Wed multi

Thurs

Post workout PM Fri

Sat
sun

Pro 188

Fat 71

Carbs 150

2579

Carnitine 2g first
thing on empty
Vitargo (scoop)
stomach
Mon electrolytes

Post workout meal Tues magnesium

Wed multi

Thurs
 Last meal Fri

Sat
sun

Pro 190
Fat 77
Carbs 150

2269

Vitargo (scoop)
Mon

Tues

Wed

Thurs

Fri

Sat
sun

Pro 182
Fat 93
Carbs 70

1950
 2000 400 200
2600 400

Protein 204

100

131

204
50
121

29% 752

45% 999

26% 800
 200 800

62 560
360 1440

32% 3200
52%
16%

Pro 200 800

68 612
447 1788

35%
123%
11%
2600
3000

2400 800
2100 640

816 1280

400

1184

2400

816
200
1084
 71

320

Mon 2269 2579

640 Tues 2579 1990

Wed 2050 2269

Thu 2269 2050
Fri 2579 2579
Sat 2579 1990
Sun 2050 2269

16375 15726
3 2050

0 2579

2 1990
1 2269
3 2050
0 2579
2 1990

15507
Tuesday Protein Fat Carbs

High Day cooked Sweet Pumpkin (gr)

Potato (gr)
M1 Pea protein 25
40g plus 2
egg white
M2 Pea protein 500 or
40g plus 2
egg white
M3 2 whole eggs 350 or
plus 4
whites
M4 Pea protein 350 or
40g plus 2
egg white
M5 2 whole eggs 150 xo
plus 4 crunch
whites cereal
M6
M7
M8

Monday Protein Fat Carbs

High Day Sweet Pumpkin (gr)

Potato (gr)
M1 Pea protein 25
40g plus 2
egg white
M2 Pea protein 500 or
40g plus 2
egg white
M3 2 whole eggs 350 or
plus 4
whites
M4 Pea protein 350 or
40g plus 2
egg white
M5 2 whole eggs 350 or
plus 4
whites
M6
M7
M8
 Carnitine 2g
first thing on
empty
stomach
Rice (gr) Maple Syrup Vitargo
(tbs) (scoop)
50g Vitargo Mon electrolytes
During

360 or 2 tbsp Maple Post workout Tues magnesium

quinoa syrup

250 or Wed multi

quinoa

250 or Thurs
quinoa

2 tbsp Maple Fri

syrup

Sat
sun
add 10g
amino
complex
post workout

Pro 198
Fat 58
Carbs 454

3130

Carnitine 2g
first thing on
empty
stomach
Rice (gr) Maple Syrup Vitargo
(tbs) (scoop)
50g Vitargo Mon electrolytes
During

360 or 2 tbsp Maple Post workout Tues magnesium

quinoa syrup

250 or Wed multi

quinoa
250 or Thurs
quinoa

250 or Fri
quinoa

Sat
sun

1256
Pro 198
Fat 68
Carbs 386

2858
asked to get
Glycolog
also
gained 100g

2730

3150

792 792 26%

522 612 19%
1816 1684 54%

GIVE HIGH
FAT DAY
 Gained 1kg
after third
high day

792 792
522
1544