NO CARBMeal # time food items cal protein carbs fat felt

meal 1 ( 1pm): 3 yolk 181 8 2 14 slightly hungry(fat + veg) 6 whites 114 25

240 g green beans 40 2 10

335 cals 35 g 12 g 14 g

meal 2 (4pm): 100 g chicken 90 20 0.4 not hungry at all1 can tuna 150 35 1.5

240 cals 55 g 0 g 1.9 g

meal 3 (7pm): 100 g chicken 90 20 0.4 slightly hungry(veg) 240 g green beans 40 2 10

130 cals 22 g 10 g 0.4 g

meal 4 (10pm): 3 yolk 181 8 2 14 not hungry at all(fat + veg) 6 whites 114 25

85 g broccoli 30 1 4

325 cals 35 g 6 g 14 g

meal 5 (1am): 100 g chicken 90 20 0.4 not hungry at all1 can tuna 150 35 1.5

240 cals 55 g 0 g 1.9 g

meal 6 (4am): 168 g chicken 135 35 0.75 before bed/not hungry

135 cals 35 g 0 g 0.75 g

Totals: protein 237 g 67.5%carbs 28 g 8.0%

fat 32.95 g 21.1%cals 1405

HIGH CARBMeal #/ time food items cal protein carbs fat felt

meal 1 ( 2:45pm): 3 yolk 181 8 2 14 not hungry at all(fat + veg) 6 whites 114 25

60 g oatmeal 225 7.5 40.5 4.51 apple 80 22

600 cals 40.5 g 64.5 g 18.5 g

meal 2 (6pm): 40 g maltodextrin 152 40 pre-gym(veg) 45 g protein 180 36 4.5 2

332 cals 36 g 44.5 g 2 g

meal 3 (8pm): 40 g maltodextrin 152 40 post workout45 g protein 180 36 4.5 2

332 cals 36 g 44.5 g 2 g

meal 4 (9pm): 165 g chicken 135 33 0.75 not hungry at all1 apple 80 2260 g oatmeal 225 7.5 40.5 4.5

440 cals 40.5 g 62.5 g 5.25 g

meal 5 (12am): 100 g chicken 90 20 0.4 slightly hungry(veg) 240 g green beans 40 2 10

130 cals 22 g 10 g 0.4 g

meal 6 (3am): 3 yolk 181 8 2 14 before bed/not hungry(fat+ veg) 6 whites 114 25

240 g green beans 40 2 10

181 cals 35 g 12 g 14 g

Totals: protein 210 g 41.7%carbs 238 g 47.2%

fat 42.15 g 18.8%cals 2015

LOW CARBMeal #/ time food items cal protein carbs fat

meal 1 ( 8am): 3 yolk 181 8 2 14(fat + veg) 6 whites 114 25

240 g green beans 40 2 10

335 cals 35 g 12 g 14 g

meal 2 (11am): 165 g chicken 135 35 0.75(veg) 240 g green beans 40 2 10

175 cals 37 g 10 g 0.75 g

meal 3 (2pm): 3 yolk 181 8 2 14(fat+veg) 6 whites 114 25

240 g green beans 40 2 10

295 cals 35 g 12 g 14 g

meal 4 (5:30pm): 40 g maltodextrin 152 4045 g protein 180 36 4.5 2

332 cals 36 g 44.5 g 2 g

meal 5 (8pm): 40 g maltodextrin 152 4045 g protein 180 36 4.5 2

332 cals 36 g 44.5 g 2 g

meal 6 (9:00pm)): 1 apple 80 2265 g oatmeal 330 10.875 43.875 6.375165 g chicken 135 35 0.75

545 cals 45.875 g 65.875 g 7.125 g

Totals: proteincarbs

fatcals

LOW CARBfelt

not hungry at all

not hungry at all

not hungry at all

pre-gym

post-workout

before bed/not hungry

224.875 g 44.7%188.875 g 37.5%

39.875 g 17.8%2014