fat burn build muscle diet - amazon s3carb cycle diet for muscle gain & fat loss total calories...
TRANSCRIPT
PHASE 1(from week 1 to week 6)
Carb Cycle Diet for Muscle Gain & Fat Loss
Freshly Squeezed Grapefruit Juice 1 .30 14.7 67.5
2 whole egg & 5 egg whites 32.50 13.02 4.18 237.86
Green Salad (lettuce and kale sprouts)
200 gr (7 oz) Tuna Fish Fillet 47.2 2.6 0 224
67.5 gr (2.38 oz ) Rye Bread 3.32 .56 27.58 127.52
150 gr (5.3oz) Chicken Fillet 32.4 5.8 0 187
112.5 gr (3.97 oz) Boiled Potatoes 1.8 0 17.33 76.52
180 gr (6.30 oz) Turkey Fillet 39 6.8 0 184.5
100 gr (3.5 oz) Asparagus
Medium Carb Day Proteins Fats Carbs CaloriesDay 2
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
MEAL 6
Total Calories 1624.71
30 gr (1 oz) Whey Protein 24 1 3 113
2 rice cake (low sodium) 2 1 28 127
.75 150 gr (5.3 oz) Strawberries 2.7 9.75 55.05
100 gr (3.5 oz) Broccoli
206 gr (7.3 oz) Chicken Fillet 44.68 0 225.766.72
GainXT strongly encourages anyone intending to begin a new exercise or diet program to first consult a physician. GainXT explicitly disclaims any and all liability that may result from following the program.This program was not created by a licensed practitioner of dietetics and nutrition and it does not provide
dietetics or nutritional counseling. Results may vary from each person.
GainXT strongly encourages anyone intending to begin a new exercise or diet program to first consult a physician. GainXT explicitly disclaims any and all liability that may result from following the program.This program was not created by a licensed practitioner of dietetics and nutrition and it does not provide
dietetics or nutritional counseling. Results may vary from each person.
Carb Cycle Diet for Muscle Gain & Fat Loss
Total Calories 1614.24
Low Carb Day Proteins Fats Carbs CaloriesDay 1
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
MEAL 6
112.5 gr (3.97 oz) Boiled Potatoes 1.8 0 17.33 76.52
206 gr (7.3 oz) Chicken Fillet 44.68 6.72 0 225.76
100 gr (3.5 oz) Broccoli
212 gr (7.4 oz ) Orange Roughy 47.5 2.50 0 207.50
37.5 gr (1.32 oz) Raw Hazelnuts 5.25 23.48 3.96 201.20
30 gr (1 oz) Whey Protein Shake 24 1 3 113
Salad (tomatoes, cucumbers, cabbage, kale sprouts)
180 gr (6.3 oz) Fish Fillet 48 6.30 0 236.10
50 gr (1.75 oz) Broccoli
180 gr (6.3 oz) Turkey Fillet 39 6.8 0 184.5
31.5 gr (1.11 oz) Oat Flakes (with water) 3.55 2.42 21.22 116.02
2 whole egg & 6 egg whites 36.10 13.08 4.42 253.64
Total Calories 1614.24
Low Carb Day Proteins Fats Carbs CaloriesDay 4
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
MEAL 6
112.5 gr (3.97 oz) Boiled Potatoes 1.8 0 17.33 76.52
206 gr (7.3 oz) Chicken Fillet 44.68 6.72 0 225.76
100 gr (3.5 oz) Broccoli
212 gr (7.4 oz ) Orange Roughy 47.5 2.50 0 207.50
37.5 gr (1.32 oz) Raw Hazelnuts 5.25 23.48 3.96 201.20
30 gr (1 oz) Whey Protein Shake 24 1 3 113
Salad (tomatoes, cucumbers, cabbage, kale sprouts)
180 gr (6.3 oz) Fish Fillet 48 6.30 0 236.10
50 gr (1.75 oz) Broccoli
180 gr (6.3 oz) Turkey Fillet 39 6.8 0 184.5
31.5 gr (1.11 oz) Oat Flakes (with water) 3.55 2.42 21.22 116.02
2 whole egg & 6 egg whites 36.10 13.08 4.42 253.64
High Carb Day Proteins Fats Carbs CaloriesDay 3
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
MEAL 6
Total Calories 2796.08
75 gr (2.65 oz) Blackberries .525 0 10.5 44.1
2 whole egg & 6 egg whites 36.10 13.80 4.42 253.64
206 gr (7.3 oz) Salmon 41.10 22.49 0 321.83
337.5 gr (11.90 oz) Boiled Potatoes 5.4 0 51.97 229.48
Salad (Spinach or Lettuce)
Green Salad (tomatoes, cucumbers, cabbage)
150 gr (5.3 oz) Tuna Fish Fillet 35.4 2 0 168
180 gr (6.3 oz) Turkey Fillet 39 6.8 0 191.60
150 gr (5.3 oz ) Rye Bread 7.2 1.2 60.3 278.4
212 gr (7.4 oz) Orange Roughy 47.50 2.5 207.50
50 gr (1.75 oz) Asparagus
2.25 65 gr Brown Rice MEASURE RAW 6 57 267.75
30 gr (.5 oz) Whey Protein 24 3.0 113 1
37.5 gr (1.32 oz) Raw Hazelnuts 5.25 23.48 3.96 201.20
78.75 gr (2.78 oz) Oat Flakes 8.87 6.06 53.05 290.1
337.5 gr (11.90 oz) Boiled Potatoes 5.4 0 51.97 229.48
GainXT strongly encourages anyone intending to begin a new exercise or diet program to first consult a physician. GainXT explicitly disclaims any and all liability that may result from following the program.This program was not created by a licensed practitioner of dietetics and nutrition and it does not provide
dietetics or nutritional counseling. Results may vary from each person.
Carb Cycle Diet for Muscle Gain & Fat Loss
GainXT strongly encourages anyone intending to begin a new exercise or diet program to first consult a physician. GainXT explicitly disclaims any and all liability that may result from following the program.This program was not created by a licensed practitioner of dietetics and nutrition and it does not provide
dietetics or nutritional counseling. Results may vary from each person.
Carb Cycle Diet for Muscle Gain & Fat Loss
High Carb Day Proteins Fats Carbs CaloriesDay 6
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
MEAL 6
Total Calories 2796.08
75 gr (2.65 oz) Blackberries .525 0 10.5 44.1
2 whole egg & 6 egg whites 36.10 13.80 4.42 253.64
206 gr (7.3 oz) Salmon 41.10 22.49 0 321.83
337.5 gr (11.90 oz) Boiled Potatoes 5.4 0 51.97 229.48
Salad (Spinach or Lettuce)
Green Salad (tomatoes, cucumbers, cabbage)
150 gr (5.3 oz) Tuna Fish Fillet 35.4 2 0 168
180 gr (6.3 oz) Turkey Fillet 39 6.8 0 191.60
150 gr (5.3 oz ) Rye Bread 7.2 1.2 60.3 278.4
212 gr (7.4 oz) Orange Roughy 47.50 2.5 207.50
50 gr (1.75 oz) Asparagus
2.25 65 gr Brown Rice MEASURE RAW 6 57 267.75
30 gr (.5 oz) Whey Protein 24 3.0 113 1
37.5 gr (1.32 oz) Raw Hazelnuts 5.25 23.48 3.96 201.20
78.75 gr (2.78 oz) Oat Flakes 8.87 6.06 53.05 290.1
337.5 gr (11.90 oz) Boiled Potatoes 5.4 0 51.97 229.48
Total Calories 1614.24
Low Carb Day Proteins Fats Carbs CaloriesDay 5
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
MEAL 6
112.5 gr (3.97 oz) Boiled Potatoes 1.8 0 17.33 76.52
206 gr (7.3 oz) Chicken Fillet 44.68 6.72 0 225.76
100 gr (3.5 oz) Broccoli
212 gr (7.4 oz ) Orange Roughy 47.5 2.50 0 207.50
37.5 gr (1.32 oz) Raw Hazelnuts 5.25 23.48 3.96 201.20
30 gr (1 oz) Whey Protein Shake 24 1 3 113
Salad (tomatoes, cucumbers, cabbage, kale sprouts)
180 gr (6.3 oz) Fish Fillet 48 6.30 0 236.10
50 gr (1.75 oz) Broccoli
180 gr (6.3 oz) Turkey Fillet 39 6.8 0 184.5
31.5 gr (1.11 oz) Oat Flakes (with water) 3.55 2.42 21.22 116.02
2 whole egg & 6 egg whites 36.10 13.08 4.42 253.64
Cooking Tips:
Instructions:
Explanation of what Carb Cycling does:
Playing with your Carb intake will confuse your Hypothalamus. When your hypothalamus is confused, it doesn't know what else to do, so it accelerates your metabolism, thus making you burn fat faster. The downside of this is that your hypothalamus also controls your cravings, so when it is being confused, your urges to eat unhealthy also become harder to control.
You can have a cheat meal (eat whatever you want) or a few cheat meals once a week. You must have that on a training day and try to do it in the earlier part of the day. Try to schedule it for a high carb day (Saturday).
Try to drink between 3 and 5 liters (.8 - 1.3 gallons) of water daily. Do not drink alot at once, rather more often in smaller portions.
- The chicken/turkey must be roasted or boiled without any fat- The rice has to be boiled - The freshly squeezed grapefruit juice should be made of 2 grapefruits- Strawberries and Blackberries are interchangeable. Both can be replaced by a green apple- Rye Bread can be substituted with whole wheat bread- Meals have to be 2.5 - 3 hours apart- Measure the food before cooking- Potatoes should be regular, but every now and then you can have sweet potatoes- If you decide to grill your chicken/turkey, use coconut oil or coconut oil spray
GainXT strongly encourages anyone intending to begin a new exercise or diet program to first consult a physician. GainXT explicitly disclaims any and all liability that may result from following the program.This program was not created by a licensed practitioner of dietetics and nutrition and it does not provide
dietetics or nutritional counseling. Results may vary from each person.
Carb Cycle Diet for Muscle Gain & Fat Loss
Freshly Squeezed Grapefruit Juice 1 .30 14.7 67.5
2 whole egg & 5 egg whites 32.50 13.02 4.18 237.86
Green Salad (lettuce and kale sprouts)
200 gr (7 oz) Tuna Fish Fillet 47.2 2.6 0 224
67.5 gr (2.38 oz ) Rye Bread 3.32 .56 27.58 127.52
150 gr (5.3oz) Chicken Fillet 32.4 5.8 0 187
112.5 gr (3.97 oz) Boiled Potatoes 1.8 0 17.33 76.52
180 gr (6.30 oz) Turkey Fillet 39 6.8 0 184.5
100 gr (3.5 oz) Asparagus
Medium Carb Day Proteins Fats Carbs CaloriesDay 7
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
MEAL 6
Total Calories 1624.71
30 gr (1 oz) Whey Protein 24 1 3 113
2 rice cake (low sodium) 2 1 28 127
.75 150 gr (5.3 oz) Strawberries 2.7 9.75 55.05
100 gr (3.5 oz) Broccoli
206 gr (7.3 oz) Chicken Fillet 44.68 0 225.766.72
Carb Cycle Diet for Muscle Gain & Fat Loss
PHASE 2(from week 7 to week 12)
GainXT strongly encourages anyone intending to begin a new exercise or diet program to first consult a physician. GainXT explicitly disclaims any and all liability that may result from following the program.This program was not created by a licensed practitioner of dietetics and nutrition and it does not provide
dietetics or nutritional counseling. Results may vary from each person.
Carb Cycle Diet for Muscle Gain & Fat Loss
Total Calories 1614.24
Low Carb Day Proteins Fats Carbs CaloriesDay 1
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
MEAL 6
112.5 gr (3.97 oz) Boiled Potatoes 1.8 0 17.33 76.52
206 gr (7.3 oz) Chicken Fillet 44.68 6.72 0 225.76
100 gr (3.5 oz) Broccoli
212 gr (7.4 oz ) Orange Roughy 47.5 2.50 0 207.50
37.5 gr (1.32 oz) Raw Hazelnuts 5.25 23.48 3.96 201.20
30 gr (1 oz) Whey Protein Shake 24 1 3 113
Salad (tomatoes, cucumbers, cabbage, kale sprouts)
180 gr (6.3 oz) Fish Fillet 48 6.30 0 236.10
50 gr (1.75 oz) Broccoli
180 gr (6.3 oz) Turkey Fillet 39 6.8 0 184.5
31.5 gr (1.11 oz) Oat Flakes (with water) 3.55 2.42 21.22 116.02
2 whole egg & 6 egg whites 36.10 13.08 4.42 253.64
Total Calories 1614.24
Low Carb Day Proteins Fats Carbs CaloriesDay 1
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
MEAL 6
112.5 gr (3.97 oz) Boiled Potatoes 1.8 0 17.33 76.52
206 gr (7.3 oz) Chicken Fillet 44.68 6.72 0 225.76
100 gr (3.5 oz) Broccoli
212 gr (7.4 oz ) Orange Roughy 47.5 2.50 0 207.50
37.5 gr (1.32 oz) Raw Hazelnuts 5.25 23.48 3.96 201.20
30 gr (1 oz) Whey Protein Shake 24 1 3 113
Salad (tomatoes, cucumbers, cabbage, kale sprouts)
180 gr (6.3 oz) Fish Fillet 48 6.30 0 236.10
50 gr (1.75 oz) Broccoli
180 gr (6.3 oz) Turkey Fillet 39 6.8 0 184.5
31.5 gr (1.11 oz) Oat Flakes (with water) 3.55 2.42 21.22 116.02
2 whole egg & 6 egg whites 36.10 13.08 4.42 253.64
GainXT strongly encourages anyone intending to begin a new exercise or diet program to first consult a physician. GainXT explicitly disclaims any and all liability that may result from following the program.This program was not created by a licensed practitioner of dietetics and nutrition and it does not provide
dietetics or nutritional counseling. Results may vary from each person.
Carb Cycle Diet for Muscle Gain & Fat Loss
Freshly Squeezed Grapefruit Juice 1 .30 14.7 67.5
2 whole egg & 5 egg whites 32.50 13.02 4.18 237.86
Green Salad (lettuce and kale sprouts)
200 gr (7 oz) Tuna Fish Fillet 47.2 2.6 0 224
67.5 gr (2.38 oz ) Rye Bread 3.32 .56 27.58 127.52
150 gr (5.3oz) Chicken Fillet 32.4 5.8 0 187
112.5 gr (3.97 oz) Boiled Potatoes 1.8 0 17.33 76.52
180 gr (6.30 oz) Turkey Fillet 39 6.8 0 184.5
100 gr (3.5 oz) Asparagus
Medium Carb Day Proteins Fats Carbs CaloriesDay 3
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
MEAL 6
Total Calories 1624.71
30 gr (1 oz) Whey Protein 24 1 3 113
2 rice cake (low sodium) 2 1 28 127
.75 150 gr (5.3 oz) Strawberries 2.7 9.75 55.05
100 gr (3.5 oz) Broccoli
206 gr (7.3 oz) Chicken Fillet 44.68 0 225.766.72
Total Calories 1614.24
Low Carb Day Proteins Fats Carbs CaloriesDay 4
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
MEAL 6
112.5 gr (3.97 oz) Boiled Potatoes 1.8 0 17.33 76.52
206 gr (7.3 oz) Chicken Fillet 44.68 6.72 0 225.76
100 gr (3.5 oz) Broccoli
212 gr (7.4 oz ) Orange Roughy 47.5 2.50 0 207.50
37.5 gr (1.32 oz) Raw Hazelnuts 5.25 23.48 3.96 201.20
30 gr (1 oz) Whey Protein Shake 24 1 3 113
Salad (tomatoes, cucumbers, cabbage, kale sprouts)
180 gr (6.3 oz) Fish Fillet 48 6.30 0 236.10
50 gr (1.75 oz) Broccoli
180 gr (6.3 oz) Turkey Fillet 39 6.8 0 184.5
31.5 gr (1.11 oz) Oat Flakes (with water) 3.55 2.42 21.22 116.02
2 whole egg & 6 egg whites 36.10 13.08 4.42 253.64
GainXT strongly encourages anyone intending to begin a new exercise or diet program to first consult a physician. GainXT explicitly disclaims any and all liability that may result from following the program.This program was not created by a licensed practitioner of dietetics and nutrition and it does not provide
dietetics or nutritional counseling. Results may vary from each person.
Carb Cycle Diet for Muscle Gain & Fat Loss
Total Calories 1614.24
Low Carb Day Proteins Fats Carbs CaloriesDay 5
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
MEAL 6
112.5 gr (3.97 oz) Boiled Potatoes 1.8 0 17.33 76.52
206 gr (7.3 oz) Chicken Fillet 44.68 6.72 0 225.76
100 gr (3.5 oz) Broccoli
212 gr (7.4 oz ) Orange Roughy 47.5 2.50 0 207.50
37.5 gr (1.32 oz) Raw Hazelnuts 5.25 23.48 3.96 201.20
30 gr (1 oz) Whey Protein Shake 24 1 3 113
Salad (tomatoes, cucumbers, cabbage, kale sprouts)
180 gr (6.3 oz) Fish Fillet 48 6.30 0 236.10
50 gr (1.75 oz) Broccoli
180 gr (6.3 oz) Turkey Fillet 39 6.8 0 184.5
31.5 gr (1.11 oz) Oat Flakes (with water) 3.55 2.42 21.22 116.02
2 whole egg & 6 egg whites 36.10 13.08 4.42 253.64
Freshly Squeezed Grapefruit Juice 1 .30 14.7 67.5
2 whole egg & 5 egg whites 32.50 13.02 4.18 237.86
Green Salad (lettuce and kale sprouts)
200 gr (7 oz) Tuna Fish Fillet 47.2 2.6 0 224
67.5 gr (2.38 oz ) Rye Bread 3.32 .56 27.58 127.52
150 gr (5.3oz) Chicken Fillet 32.4 5.8 0 187
112.5 gr (3.97 oz) Boiled Potatoes 1.8 0 17.33 76.52
180 gr (6.30 oz) Turkey Fillet 39 6.8 0 184.5
100 gr (3.5 oz) Asparagus
Medium Carb Day Proteins Fats Carbs CaloriesDay 6
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
MEAL 6
Total Calories 1624.71
30 gr (1 oz) Whey Protein 24 1 3 113
2 rice cake (low sodium) 2 1 28 127
.75 150 gr (5.3 oz) Strawberries 2.7 9.75 55.05
100 gr (3.5 oz) Broccoli
206 gr (7.3 oz) Chicken Fillet 44.68 0 225.766.72
GainXT strongly encourages anyone intending to begin a new exercise or diet program to first consult a physician. GainXT explicitly disclaims any and all liability that may result from following the program.This program was not created by a licensed practitioner of dietetics and nutrition and it does not provide
dietetics or nutritional counseling. Results may vary from each person.
Carb Cycle Diet for Muscle Gain & Fat Loss
High Carb Day Proteins Fats Carbs CaloriesDay 7
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
MEAL 6
Total Calories 2796.08
75 gr (2.65 oz) Blackberries .525 0 10.5 44.1
2 whole egg & 6 egg whites 36.10 13.80 4.42 253.64
206 gr (7.3 oz) Salmon 41.10 22.49 0 321.83
337.5 gr (11.90 oz) Boiled Potatoes 5.4 0 51.97 229.48
Salad (Spinach or Lettuce)
Green Salad (tomatoes, cucumbers, cabbage)
150 gr (5.3 oz) Tuna Fish Fillet 35.4 2 0 168
180 gr (6.3 oz) Turkey Fillet 39 6.8 0 191.60
150 gr (5.3 oz ) Rye Bread 7.2 1.2 60.3 278.4
212 gr (7.4 oz) Orange Roughy 47.50 2.5 207.50
50 gr (1.75 oz) Asparagus
2.25 65 gr Brown Rice MEASURE RAW 6 57 267.75
30 gr (.5 oz) Whey Protein 24 3.0 113 1
37.5 gr (1.32 oz) Raw Hazelnuts 5.25 23.48 3.96 201.20
78.75 gr (2.78 oz) Oat Flakes 8.87 6.06 53.05 290.1
337.5 gr (11.90 oz) Boiled Potatoes 5.4 0 51.97 229.48