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Home Training Find A Plan 30 Days Out Nutrition Overview
987TWO WAYS TO USE YOUR RESULTS
1 FOLLOW THE DAILY TOTALSUsing the foods list at the bottom, distribute your daily calorie and macro totals across as many meals as you like.
2 FOLLOW THE MEALSSpread your calories and macros over six meals per day, as shown below. Customize your meals with foods from the full list.
WEEK 1 CALORIES PER DAY: 1915
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 80% - FATS: 20%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 60% - FATS: 40%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 50% - FATS: 50%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 50% - FATS: 50%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 20% - FATS: 80%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 20% - FATS: 80%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 50% - FATS: 50%
TOTALSCalories: 1915Protein: 241gCarbs: 190g
Fats: 21g
TOTALSCalories: 1915Protein: 241gCarbs: 143g
Fats: 42g
TOTALSCalories: 1915Protein: 241gCarbs: 119g
Fats: 53g
TOTALSCalories: 1915Protein: 241gCarbs: 119g
Fats: 53g
TOTALSCalories: 1915Protein: 241g
Carbs: 48gFats: 85g
TOTALSCalories: 1915Protein: 241g
Carbs: 48gFats: 85g
TOTALSCalories: 1915Protein: 241gCarbs: 119g
Fats: 53g
MEAL 1Calories: 460Protein: 40gCarbs: 57g
Fat: 8gBasic Foods:Egg Whites
Oatmeal
Whole Eggs
MEAL 2Calories: 442Protein: 40gCarbs: 57g
Fat: 6gBasic Foods:
Ground Turkey Breast
Brown Rice
MEAL 3
Calories: 160Protein: 40g
Carbs: 0gFat: 0g
Basic Foods:Protein Shake
MEAL 4Calories: 312Protein: 40gCarbs: 38g
Fat: 0gBasic Foods:
Protein Shake
Simple Carbs
MEAL 1Calories: 368Protein: 40gCarbs: 43g
Fat: 4gBasic Foods:Egg Whites
Oatmeal
MEAL 2
Calories: 368Protein: 40gCarbs: 43g
Fat: 4gBasic Foods:
Chicken
Brown Rice
MEAL 3
Calories: 214Protein: 40g
Carbs: 0gFat: 6g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 276Protein: 40gCarbs: 29g
Fat: 0gBasic Foods:
Protein Shake
Simple Carbs
MEAL 1Calories: 349Protein: 40gCarbs: 36g
Fat: 5gBasic Foods:Egg Whites
Oatmeal
MEAL 2
Calories: 349Protein: 40gCarbs: 36g
Fat: 5gBasic Foods:
Ground Turkey Breast
Brown Rice
MEAL 3
Calories: 232Protein: 40g
Carbs: 0gFat: 8g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 256Protein: 40gCarbs: 24g
Fat: 0gBasic Foods:
Protein Shake
Simple Carbs
MEAL 1Calories: 349Protein: 40gCarbs: 36g
Fat: 5gBasic Foods:Egg Whites
Oatmeal
MEAL 2
Calories: 349Protein: 40gCarbs: 36g
Fat: 5gBasic Foods:
Ground Turkey Breast
Brown Rice
MEAL 3
Calories: 232Protein: 40g
Carbs: 0gFat: 8g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 256Protein: 40gCarbs: 24g
Fat: 0gBasic Foods:
Protein Shake
Simple Carbs
MEAL 1Calories: 401Protein: 40gCarbs: 22g
Fat: 17gBasic Foods:Egg Whites
Oatmeal
MCT Oil Or Whole Eggs
MEAL 2Calories: 313Protein: 40g
Carbs: 0gFat: 17g
Basic Foods:Ground Turkey Breast
Almonds
MEAL 3
Calories: 333Protein: 40g
Carbs: 5gFat: 17g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 160Protein: 40g
Carbs: 0gFat: 0g
Basic Foods:Protein Shake
MEAL 1Calories: 401Protein: 40gCarbs: 22g
Fat: 17gBasic Foods:Egg Whites
Oatmeal
MCT Oil Or Whole Eggs
MEAL 2Calories: 313Protein: 40g
Carbs: 0gFat: 17g
Basic Foods:Ground Turkey Breast
Almonds
MEAL 3
Calories: 333Protein: 40g
Carbs: 5gFat: 17g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 160Protein: 40g
Carbs: 0gFat: 0g
Basic Foods:Protein Shake
MEAL 1Calories: 349Protein: 40gCarbs: 36g
Fat: 5gBasic Foods:Egg Whites
Oatmeal
MEAL 2
Calories: 349Protein: 40gCarbs: 36g
Fat: 5gBasic Foods:
Ground Turkey Breast
Brown Rice
MEAL 3
Calories: 232Protein: 40g
Carbs: 0gFat: 8g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 256Protein: 40gCarbs: 24g
Fat: 0gBasic Foods:
Protein Shake
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MEAL 5
Calories: 366Protein: 40gCarbs: 38g
Fat: 6gBasic Foods:
Tuna
Black Beans
MEAL 6
Calories: 160Protein: 40g
Carbs: 0gFat: 0g
Basic Foods:Egg Whites
MEAL 5
Calories: 465Protein: 40gCarbs: 29g
Fat: 21gBasic Foods:Ground Beef
Black Beans
MEAL 6
Calories: 214Protein: 40g
Carbs: 0gFat: 6g
Basic Foods:Egg Whites
Almonds
MEAL 5
Calories: 328Protein: 40gCarbs: 24g
Fat: 8gBasic Foods:
Chicken
Black Beans
MEAL 6
Calories: 403Protein: 40g
Carbs: 0gFat: 27g
Basic Foods:Ground Beef
MEAL 5
Calories: 328Protein: 40gCarbs: 24g
Fat: 8gBasic Foods:Greek Yogurt
Almonds
MEAL 6
Calories: 403Protein: 40g
Carbs: 0gFat: 27g
Basic Foods:Ground Beef
MEAL 5
Calories: 401Protein: 40gCarbs: 22g
Fat: 17gBasic Foods:Greek Yogurt
Almonds
MEAL 6
Calories: 313Protein: 40g
Carbs: 0gFat: 17g
Basic Foods:Chicken Breast
Olive Oil
MEAL 5
Calories: 401Protein: 40gCarbs: 22g
Fat: 17gBasic Foods:Greek Yogurt
Almonds
MEAL 6
Calories: 313Protein: 40g
Carbs: 0gFat: 17g
Basic Foods:Chicken Breast
Olive Oil
MEAL 5
Calories: 328Protein: 40gCarbs: 24g
Fat: 8gBasic Foods:Greek Yogurt
Almonds
MEAL 6
Calories: 403Protein: 40g
Carbs: 0gFat: 27g
Basic Foods:Ground Beef
WEEK 2 CALORIES PER DAY: 1815
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 80% - FATS: 20%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 60% - FATS: 40%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 50% - FATS: 50%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 50% - FATS: 50%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 20% - FATS: 80%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 20% - FATS: 80%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 50% - FATS: 50%
TOTALSCalories: 1815Protein: 241gCarbs: 170g
Fats: 19g
TOTALSCalories: 1815Protein: 241gCarbs: 128g
Fats: 38g
TOTALSCalories: 1815Protein: 241gCarbs: 106g
Fats: 47g
TOTALSCalories: 1815Protein: 241gCarbs: 106g
Fats: 47g
TOTALSCalories: 1815Protein: 241g
Carbs: 43gFats: 76g
TOTALSCalories: 1815Protein: 241g
Carbs: 43gFats: 76g
TOTALSCalories: 1815Protein: 241gCarbs: 106g
Fats: 47g
MEAL 1Calories: 436Protein: 40gCarbs: 51g
Fat: 8gBasic Foods:Egg Whites
Oatmeal
Whole Eggs
MEAL 2Calories: 418Protein: 40gCarbs: 51g
Fat: 6gBasic Foods:
Ground Turkey Breast
Brown Rice
MEAL 3
Calories: 160Protein: 40g
Carbs: 0gFat: 0g
Basic Foods:Protein Shake
MEAL 4Calories: 296Protein: 40gCarbs: 34g
Fat: 0gBasic Foods:
Protein Shake
Simple Carbs
MEAL 5
Calories: 350Protein: 40gCarbs: 34g
Fat: 6g
MEAL 1Calories: 348Protein: 40gCarbs: 38g
Fat: 4gBasic Foods:Egg Whites
Oatmeal
MEAL 2
Calories: 348Protein: 40gCarbs: 38g
Fat: 4gBasic Foods:
Chicken
Brown Rice
MEAL 3
Calories: 214Protein: 40g
Carbs: 0gFat: 6g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 264Protein: 40gCarbs: 26g
Fat: 0gBasic Foods:
Protein Shake
Simple Carbs
MEAL 5
Calories: 435Protein: 40gCarbs: 26g
Fat: 19g
MEAL 1Calories: 333Protein: 40gCarbs: 32g
Fat: 5gBasic Foods:Egg Whites
Oatmeal
MEAL 2
Calories: 333Protein: 40gCarbs: 32g
Fat: 5gBasic Foods:
Ground Turkey Breast
Brown Rice
MEAL 3
Calories: 223Protein: 40g
Carbs: 0gFat: 7g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 244Protein: 40gCarbs: 21g
Fat: 0gBasic Foods:
Protein Shake
Simple Carbs
MEAL 5
Calories: 307Protein: 40gCarbs: 21g
Fat: 7g
MEAL 1Calories: 333Protein: 40gCarbs: 32g
Fat: 5gBasic Foods:Egg Whites
Oatmeal
MEAL 2
Calories: 333Protein: 40gCarbs: 32g
Fat: 5gBasic Foods:
Ground Turkey Breast
Brown Rice
MEAL 3
Calories: 223Protein: 40g
Carbs: 0gFat: 7g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 244Protein: 40gCarbs: 21g
Fat: 0gBasic Foods:
Protein Shake
Simple Carbs
MEAL 5
Calories: 307Protein: 40gCarbs: 21g
Fat: 7g
MEAL 1Calories: 371Protein: 40gCarbs: 19g
Fat: 15gBasic Foods:Egg Whites
Oatmeal
MCT Oil Or Whole Eggs
MEAL 2Calories: 295Protein: 40g
Carbs: 0gFat: 15g
Basic Foods:Ground Turkey Breast
Almonds
MEAL 3
Calories: 311Protein: 40g
Carbs: 4gFat: 15g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 160Protein: 40g
Carbs: 0gFat: 0g
Basic Foods:Protein Shake
MEAL 5Calories: 371Protein: 40gCarbs: 19g
Fat: 15g
MEAL 1Calories: 371Protein: 40gCarbs: 19g
Fat: 15gBasic Foods:Egg Whites
Oatmeal
MCT Oil Or Whole Eggs
MEAL 2Calories: 295Protein: 40g
Carbs: 0gFat: 15g
Basic Foods:Ground Turkey Breast
Almonds
MEAL 3
Calories: 311Protein: 40g
Carbs: 4gFat: 15g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 160Protein: 40g
Carbs: 0gFat: 0g
Basic Foods:Protein Shake
MEAL 5Calories: 371Protein: 40gCarbs: 19g
Fat: 15g
MEAL 1Calories: 333Protein: 40gCarbs: 32g
Fat: 5gBasic Foods:Egg Whites
Oatmeal
MEAL 2
Calories: 333Protein: 40gCarbs: 32g
Fat: 5gBasic Foods:
Ground Turkey Breast
Brown Rice
MEAL 3
Calories: 223Protein: 40g
Carbs: 0gFat: 7g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 244Protein: 40gCarbs: 21g
Fat: 0gBasic Foods:
Protein Shake
MEAL 5Calories: 307Protein: 40gCarbs: 21g
Fat: 7g
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Fat: 6gBasic Foods:
Tuna
Black Beans
MEAL 6
Calories: 160Protein: 40g
Carbs: 0gFat: 0g
Basic Foods:Egg Whites
Fat: 19gBasic Foods:Ground Beef
Black Beans
MEAL 6
Calories: 214Protein: 40g
Carbs: 0gFat: 6g
Basic Foods:Egg Whites
Almonds
Fat: 7gBasic Foods:
Chicken
Black Beans
MEAL 6
Calories: 376Protein: 40g
Carbs: 0gFat: 24g
Basic Foods:Ground Beef
Fat: 7gBasic Foods:Greek Yogurt
Almonds
MEAL 6
Calories: 376Protein: 40g
Carbs: 0gFat: 24g
Basic Foods:Ground Beef
Fat: 15gBasic Foods:Greek Yogurt
Almonds
MEAL 6
Calories: 295Protein: 40g
Carbs: 0gFat: 15g
Basic Foods:Chicken Breast
Olive Oil
Fat: 15gBasic Foods:Greek Yogurt
Almonds
MEAL 6
Calories: 295Protein: 40g
Carbs: 0gFat: 15g
Basic Foods:Chicken Breast
Olive Oil
Fat: 7gBasic Foods:Greek Yogurt
Almonds
MEAL 6
Calories: 376Protein: 40g
Carbs: 0gFat: 24g
Basic Foods:Ground Beef
WEEK 3 CALORIES PER DAY: 1715
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 80% - FATS: 20%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 60% - FATS: 40%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 50% - FATS: 50%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 50% - FATS: 50%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 20% - FATS: 80%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 20% - FATS: 80%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 50% - FATS: 50%
TOTALSCalories: 1715Protein: 241gCarbs: 150g
Fats: 17g
TOTALSCalories: 1715Protein: 241gCarbs: 113g
Fats: 33g
TOTALSCalories: 1715Protein: 241g
Carbs: 94gFats: 42g
TOTALSCalories: 1715Protein: 241g
Carbs: 94gFats: 42g
TOTALSCalories: 1715Protein: 241g
Carbs: 38gFats: 67g
TOTALSCalories: 1715Protein: 241g
Carbs: 38gFats: 67g
TOTALSCalories: 1715Protein: 241g
Carbs: 94gFats: 42g
MEAL 1Calories: 403Protein: 40gCarbs: 45g
Fat: 7gBasic Foods:Egg Whites
Oatmeal
Whole Eggs
MEAL 2Calories: 385Protein: 40gCarbs: 45g
Fat: 5gBasic Foods:
Ground Turkey Breast
Brown Rice
MEAL 3
Calories: 160Protein: 40g
Carbs: 0gFat: 0g
Basic Foods:Protein Shake
MEAL 4Calories: 280Protein: 40gCarbs: 30g
Fat: 0gBasic Foods:
Protein Shake
Simple Carbs
MEAL 5
Calories: 325Protein: 40gCarbs: 30g
Fat: 5gBasic Foods:
Tuna
Black Beans
MEAL 6
MEAL 1Calories: 323Protein: 40gCarbs: 34g
Fat: 3gBasic Foods:Egg Whites
Oatmeal
MEAL 2
Calories: 323Protein: 40gCarbs: 34g
Fat: 3gBasic Foods:
Chicken
Brown Rice
MEAL 3
Calories: 205Protein: 40g
Carbs: 0gFat: 5g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 252Protein: 40gCarbs: 23g
Fat: 0gBasic Foods:
Protein Shake
Simple Carbs
MEAL 5
Calories: 405Protein: 40gCarbs: 23g
Fat: 17gBasic Foods:Ground Beef
Black Beans
MEAL 6
MEAL 1Calories: 308Protein: 40gCarbs: 28g
Fat: 4gBasic Foods:Egg Whites
Oatmeal
MEAL 2
Calories: 308Protein: 40gCarbs: 28g
Fat: 4gBasic Foods:
Ground Turkey Breast
Brown Rice
MEAL 3
Calories: 214Protein: 40g
Carbs: 0gFat: 6g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 236Protein: 40gCarbs: 19g
Fat: 0gBasic Foods:
Protein Shake
Simple Carbs
MEAL 5
Calories: 290Protein: 40gCarbs: 19g
Fat: 6gBasic Foods:
Chicken
Black Beans
MEAL 6
MEAL 1Calories: 308Protein: 40gCarbs: 28g
Fat: 4gBasic Foods:Egg Whites
Oatmeal
MEAL 2
Calories: 308Protein: 40gCarbs: 28g
Fat: 4gBasic Foods:
Ground Turkey Breast
Brown Rice
MEAL 3
Calories: 214Protein: 40g
Carbs: 0gFat: 6g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 236Protein: 40gCarbs: 19g
Fat: 0gBasic Foods:
Protein Shake
Simple Carbs
MEAL 5
Calories: 290Protein: 40gCarbs: 19g
Fat: 6gBasic Foods:Greek Yogurt
Almonds
MEAL 6
MEAL 1Calories: 345Protein: 40gCarbs: 17g
Fat: 13gBasic Foods:Egg Whites
Oatmeal
MCT Oil Or Whole Eggs
MEAL 2Calories: 277Protein: 40g
Carbs: 0gFat: 13g
Basic Foods:Ground Turkey Breast
Almonds
MEAL 3
Calories: 293Protein: 40g
Carbs: 4gFat: 13g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 160Protein: 40g
Carbs: 0gFat: 0g
Basic Foods:Protein Shake
MEAL 5Calories: 345Protein: 40gCarbs: 17g
Fat: 13gBasic Foods:Greek Yogurt
Almonds
MEAL 6
MEAL 1Calories: 345Protein: 40gCarbs: 17g
Fat: 13gBasic Foods:Egg Whites
Oatmeal
MCT Oil Or Whole Eggs
MEAL 2Calories: 277Protein: 40g
Carbs: 0gFat: 13g
Basic Foods:Ground Turkey Breast
Almonds
MEAL 3
Calories: 293Protein: 40g
Carbs: 4gFat: 13g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 160Protein: 40g
Carbs: 0gFat: 0g
Basic Foods:Protein Shake
MEAL 5Calories: 345Protein: 40gCarbs: 17g
Fat: 13gBasic Foods:Greek Yogurt
Almonds
MEAL 6
MEAL 1Calories: 308Protein: 40gCarbs: 28g
Fat: 4gBasic Foods:Egg Whites
Oatmeal
MEAL 2
Calories: 308Protein: 40gCarbs: 28g
Fat: 4gBasic Foods:
Ground Turkey Breast
Brown Rice
MEAL 3
Calories: 214Protein: 40g
Carbs: 0gFat: 6g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 236Protein: 40gCarbs: 19g
Fat: 0gBasic Foods:
Protein Shake
MEAL 5Calories: 290Protein: 40gCarbs: 19g
Fat: 6gBasic Foods:Greek Yogurt
Almonds
MEAL 6
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MEAL 6Calories: 160Protein: 40g
Carbs: 0gFat: 0g
Basic Foods:Egg Whites
MEAL 6Calories: 205Protein: 40g
Carbs: 0gFat: 5g
Basic Foods:Egg Whites
Almonds
MEAL 6Calories: 349Protein: 40g
Carbs: 0gFat: 21g
Basic Foods:Ground Beef
MEAL 6Calories: 349Protein: 40g
Carbs: 0gFat: 21g
Basic Foods:Ground Beef
MEAL 6Calories: 277Protein: 40g
Carbs: 0gFat: 13g
Basic Foods:Chicken Breast
Olive Oil
MEAL 6Calories: 277Protein: 40g
Carbs: 0gFat: 13g
Basic Foods:Chicken Breast
Olive Oil
MEAL 6Calories: 349Protein: 40g
Carbs: 0gFat: 21g
Basic Foods:Ground Beef
WEEK 4 CALORIES PER DAY: 1615
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 80% - FATS: 20%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 60% - FATS: 40%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 50% - FATS: 50%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 50% - FATS: 50%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 20% - FATS: 80%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 20% - FATS: 80%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 50% - FATS: 50%
TOTALSCalories: 1615Protein: 241gCarbs: 130g
Fats: 14g
TOTALSCalories: 1615Protein: 241g
Carbs: 98gFats: 29g
TOTALSCalories: 1615Protein: 241g
Carbs: 81gFats: 36g
TOTALSCalories: 1615Protein: 241g
Carbs: 81gFats: 36g
TOTALSCalories: 1615Protein: 241g
Carbs: 33gFats: 58g
TOTALSCalories: 1615Protein: 241g
Carbs: 33gFats: 58g
TOTALSCalories: 1615Protein: 241g
Carbs: 81gFats: 36g
MEAL 1Calories: 370Protein: 40gCarbs: 39g
Fat: 6gBasic Foods:Egg Whites
Oatmeal
Whole Eggs
MEAL 2Calories: 352Protein: 40gCarbs: 39g
Fat: 4gBasic Foods:
Ground Turkey Breast
Brown Rice
MEAL 3
Calories: 160Protein: 40g
Carbs: 0gFat: 0g
Basic Foods:Protein Shake
MEAL 4Calories: 264Protein: 40gCarbs: 26g
Fat: 0gBasic Foods:
Protein Shake
Simple Carbs
MEAL 5
Calories: 300Protein: 40gCarbs: 26g
Fat: 4gBasic Foods:
Tuna
Black Beans
MEAL 6
Calories: 160Protein: 40g
Carbs: 0gFat: 0g
Basic Foods:
MEAL 1Calories: 303Protein: 40gCarbs: 29g
Fat: 3gBasic Foods:Egg Whites
Oatmeal
MEAL 2
Calories: 303Protein: 40gCarbs: 29g
Fat: 3gBasic Foods:
Chicken
Brown Rice
MEAL 3
Calories: 196Protein: 40g
Carbs: 0gFat: 4g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 240Protein: 40gCarbs: 20g
Fat: 0gBasic Foods:
Protein Shake
Simple Carbs
MEAL 5
Calories: 375Protein: 40gCarbs: 20g
Fat: 15gBasic Foods:Ground Beef
Black Beans
MEAL 6
Calories: 196Protein: 40g
Carbs: 0gFat: 4g
Basic Foods:
MEAL 1Calories: 292Protein: 40gCarbs: 24g
Fat: 4gBasic Foods:Egg Whites
Oatmeal
MEAL 2
Calories: 292Protein: 40gCarbs: 24g
Fat: 4gBasic Foods:
Ground Turkey Breast
Brown Rice
MEAL 3
Calories: 205Protein: 40g
Carbs: 0gFat: 5g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 224Protein: 40gCarbs: 16g
Fat: 0gBasic Foods:
Protein Shake
Simple Carbs
MEAL 5
Calories: 269Protein: 40gCarbs: 16g
Fat: 5gBasic Foods:
Chicken
Black Beans
MEAL 6
Calories: 322Protein: 40g
Carbs: 0gFat: 18g
Basic Foods:
MEAL 1Calories: 292Protein: 40gCarbs: 24g
Fat: 4gBasic Foods:Egg Whites
Oatmeal
MEAL 2
Calories: 292Protein: 40gCarbs: 24g
Fat: 4gBasic Foods:
Ground Turkey Breast
Brown Rice
MEAL 3
Calories: 205Protein: 40g
Carbs: 0gFat: 5g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 224Protein: 40gCarbs: 16g
Fat: 0gBasic Foods:
Protein Shake
Simple Carbs
MEAL 5
Calories: 269Protein: 40gCarbs: 16g
Fat: 5gBasic Foods:Greek Yogurt
Almonds
MEAL 6
Calories: 322Protein: 40g
Carbs: 0gFat: 18g
Basic Foods:
MEAL 1Calories: 328Protein: 40gCarbs: 15g
Fat: 12gBasic Foods:Egg Whites
Oatmeal
MCT Oil Or Whole Eggs
MEAL 2Calories: 268Protein: 40g
Carbs: 0gFat: 12g
Basic Foods:Ground Turkey Breast
Almonds
MEAL 3
Calories: 280Protein: 40g
Carbs: 3gFat: 12g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 160Protein: 40g
Carbs: 0gFat: 0g
Basic Foods:Protein Shake
MEAL 5Calories: 328Protein: 40gCarbs: 15g
Fat: 12gBasic Foods:Greek Yogurt
Almonds
MEAL 6
Calories: 268Protein: 40g
Carbs: 0gFat: 12g
Basic Foods:
MEAL 1Calories: 328Protein: 40gCarbs: 15g
Fat: 12gBasic Foods:Egg Whites
Oatmeal
MCT Oil Or Whole Eggs
MEAL 2Calories: 268Protein: 40g
Carbs: 0gFat: 12g
Basic Foods:Ground Turkey Breast
Almonds
MEAL 3
Calories: 280Protein: 40g
Carbs: 3gFat: 12g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 160Protein: 40g
Carbs: 0gFat: 0g
Basic Foods:Protein Shake
MEAL 5Calories: 328Protein: 40gCarbs: 15g
Fat: 12gBasic Foods:Greek Yogurt
Almonds
MEAL 6
Calories: 268Protein: 40g
Carbs: 0gFat: 12g
Basic Foods:
MEAL 1Calories: 292Protein: 40gCarbs: 24g
Fat: 4gBasic Foods:Egg Whites
Oatmeal
MEAL 2
Calories: 292Protein: 40gCarbs: 24g
Fat: 4gBasic Foods:
Ground Turkey Breast
Brown Rice
MEAL 3
Calories: 205Protein: 40g
Carbs: 0gFat: 5g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 224Protein: 40gCarbs: 16g
Fat: 0gBasic Foods:
Protein Shake
MEAL 5Calories: 269Protein: 40gCarbs: 16g
Fat: 5gBasic Foods:Greek Yogurt
Almonds
MEAL 6
Calories: 322Protein: 40g
Carbs: 0gFat: 18g
Basic Foods:
-
3/23/2015 Bodybuilding.com30DaysOutCalculatorResults
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Basic Foods:Egg Whites
Basic Foods:Egg Whites
Almonds
Basic Foods:Ground Beef
Basic Foods:Ground Beef
Basic Foods:Chicken Breast
Olive Oil
Basic Foods:Chicken Breast
Olive Oil
Basic Foods:Ground Beef
WEEK 5 CALORIES PER DAY: 1615
DAY 29 DAY 30PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 80% - FATS: 20%
PROTEIN: 1.5 X WEIGHTREMAINING CALORIES
CARBS: 60% - FATS: 40% PROTEIN OPTIONSFood Serving Size Calories Protein Carbs Fats
Beef Ground Lean 1 oz 46 7g 0g 2gBison 1 oz 48 8g 0g 2g
Catfish 1 oz 29 5g 0g 1gChicken, Skinless 1 oz 46 9g 0g 1g
Cod 1 oz 29 6g 0g 0gCrab, Blue 1 oz 29 6g 0g 0g
Duck, Skinless 1 oz 56 7g 0g 3gEgg, Omega 3 1 large (50g) 77 6g 1g 5g
Egg Whites 1 large (33g) 16 4g 0g 0gFage Yogurt 1 oz 16 2g 2g 0gFilet Mignon 1 oz 65 8g 0g 3gFlank Steak 1 oz 57 8g 0g 3g
Flounder 1 oz 33 7g 0g 0gHaddock 1 oz 31 7g 0g 0gHalibut 1 oz 39 7g 0g 1gNY Strip 1 oz 79 7g 0g 6g
Orange Roughy 1 oz 29 6g 0g 0gPerch 1 oz 34 7g 0g 1g
Red Snapper 1 oz 36 7g 0g 0gSalmon 1 oz 51 7g 0g 2gScallops 1 oz 31 6g 0g 0gSea Bass 1 oz 35 7g 0g 1gShrimp 1 oz 28 6g 0g 0gSurimi 1 oz 28 4g 2g 0gTilapia 1 oz 36 7g 0g 1gTuna 1 oz 32 7g 0g 0g
Ground Turkey Breast 1 oz 66 8g 0g 4gVenison 1 oz 42 8g 0g 1g
FAT OPTIONSFood Serving Size Calories Protein Carbs Fats
Almonds 1 oz 162 6g 6g 14gAlmond Butter 1 tbsp 101 2g 3g 9gAlmond Meal 1 oz 162 6g 6g 14g
Avocado 1 oz 45 1g 2g 4gCashews 1 oz 155 5g 9g 12g
Cashew Butter 1 tbsp 94 3g 4g 8gFlax Seed 1 tbsp 55 2g 3g 4g
Flax, Olive Oil 1 tbsp 119 0g 0g 14gMacadamia 1 oz 201 2g 4g 21g
MCT Oil 1 tbsp 126 0g 0g 14gPeanuts 1 oz 159 7g 5g 14g
Peanut Butter 1 oz 165 7g 6g 14gPistachio 1 oz 156 6g 8g 12g
Sunflower Seed 1 oz 164 6g 6g 14gWalnuts 1 oz 183 4g 4g 18g
TOTALSCalories: 1615Protein: 241gCarbs: 130g
Fats: 14g
TOTALSCalories: 1615Protein: 241g
Carbs: 98gFats: 29g
MEAL 1Calories: 370Protein: 40gCarbs: 39g
Fat: 6gBasic Foods:Egg Whites
Oatmeal
Whole Eggs
MEAL 2Calories: 352Protein: 40gCarbs: 39g
Fat: 4gBasic Foods:
Ground Turkey Breast
Brown Rice
MEAL 3
Calories: 160Protein: 40g
Carbs: 0gFat: 0g
Basic Foods:Protein Shake
MEAL 4Calories: 264Protein: 40gCarbs: 26g
Fat: 0gBasic Foods:
Protein Shake
Simple Carbs
MEAL 5
Calories: 300Protein: 40gCarbs: 26g
Fat: 4gBasic Foods:
Tuna
Black Beans
MEAL 6
Calories: 160Protein: 40g
Carbs: 0gFat: 0g
Basic Foods:Egg Whites
MEAL 1Calories: 303Protein: 40gCarbs: 29g
Fat: 3gBasic Foods:Egg Whites
Oatmeal
MEAL 2Calories:
Protein: 40gCarbs: 29g
Fat: 3gBasic Foods:
Chicken
Brown Rice
MEAL 3
Calories: 196Protein: 40g
Carbs: 0gFat: 4g
Basic Foods:Protein Shake
Peanut Butter
MEAL 4
Calories: 240Protein: 40gCarbs: 20g
Fat: 0gBasic Foods:
Protein Shake
Simple Carbs
MEAL 5
Calories: 375Protein: 40gCarbs: 20g
Fat: 15gBasic Foods:Ground Beef
Black Beans
MEAL 6
Calories: 196Protein: 40g
Carbs: 0gFat: 4g
Basic Foods:Egg Whites
Almonds
-
3/23/2015 Bodybuilding.com30DaysOutCalculatorResults
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OVERALL RATING
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Excellent546 Ratings
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CARB OPTIONS
FoodServing
SizeCalories Protein Carbs Fats
Black Beans 1 oz 37 2g 7g 0g
Beans CranberryStyle
1 oz 38 3g 7g 0g
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 WheatWrap
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
FoodServing
SizeCalories Protein Carbs Fats
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, SweetGreen
1 oz 6 0g 1g 0g
Peppers, SweetRed
1 oz 9 0g 2g 0g
Peppers, Rings(Cento)
1 oz 10 0g 1g 0g
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
DAIRY OPTIONS, USE SPARINGLYFood Serving Size Calories Protein Carbs Fats
Cheese 1 oz 113 7g 0g 9g
Cottage Cheese 1 oz 20 3g 1g 0g
Feta Cheese 1 oz 74 4g 1g 6g
Milk 1 oz 14 1g 1g 1g
Yogurt 1 oz 16 2g 2g 0g
RATETHISARTICLE
Showing 1 - 25 of 199 Comments
199 Comments
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Rep Power: 0
Body Statsht:6'3"wt:197 lbsbf:13.0%
Rocks1993Do we eat back any calories that we burn off or no?
Jun 2, 2014 12:43pm | report
Rep Power: 0
Body Statsht:5'9"wt:165.5 lbsbf:12.3%
Tmdpottswhy would you be, its a cut. he put into effect theworkouts your doing and your job and body type tocome up with the meal plan. Unless you are doing lotsof extra cardo then you would just eat what it lists.
Jun 2, 2014 1:00pm | report
Rep Power: 0
Body Statsht:5'8"wt:145.5 lbsbf:22.0%
glutenfreegirlThis is an egg heavy plan. I can't eat eggs. Finding a goodsubstitute....
Jun 2, 2014 12:48pm | report
Rep Power: 0
Body Statsht:5'9"wt:207 lbsbf:15.9%
akersm1293try silken tofu scrambles/omelettes with some veggies.It takes a little getting used to but it's definitely good ifyou're not an egg person
Jun 2, 2014 3:56pm | report
Rep Power: 0
Body Statsht:5'10"wt:205 lbsbf:8.0%
tateradei gotta make adjustments too...I cant digest dairy so nowhey shakes makes it a bit harder.
Jun 2, 2014 7:56pm | report
Rep Power: 0
Body Statsht:5'10"wt:222 lbsbf:19.0%
dhundley79i can eat them but i dont wanna no more! i hate eggsanymore!
Jun 5, 2014 9:14am | report
Rep Power: 10
Body Statsht:5'2"wt:131.5 lbsbf:26.0%
bronwynbiroThis is awesome, can't wait to see the results!
Jun 2, 2014 1:23pm | report
Rep Power: 0
Body Statsht:5'11"wt:166.5 lbsbf:12.0%
da1cjpThis is interesting; I can't wait to try it
Jun 2, 2014 1:35pm | report
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3/23/2015 Bodybuilding.com30DaysOutCalculatorResults
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Rep Power: 0
Body Statsht:5'8"wt:166.5 lbsbf:6.3%
lovesickdrThis is fully detailed i'm so excited..Much love for this.
Jun 2, 2014 1:36pm | report
Rep Power: 0
Body Statsht:5'9"wt:180 lbsbf:28.0%
Shanamarie5490This is EXACTLY what I've been looking for, thanks so much,super psyched to get started!
Jun 2, 2014 1:48pm | report
Rep Power: 0
Body Statsht:5'8"wt:170 lbsbf:22.0%
Jgbrooks757Good luck with it!
Jun 13, 2014 5:41am | report
Rep Power: 0
Body Statsht:5'8"wt:177.03 lbsbf:24.0%
manojmjhi , today is my first day feeling excited !!!
Jun 27, 2014 7:16pm | report
Rep Power: 0
Body Statswt:155.8 lbs
darthzaraI don't see whole fruit as part of the nutrition plan. is that right?What would you recommend for those times when you have ahankering for something sweet?
Jun 2, 2014 5:13pm | report
Rep Power: 0
Body Statsht:5'10"wt:205 lbsbf:8.0%
tateradei would think a banana would be ok, but when is thequestion
Jun 2, 2014 7:58pm | report
Rep Power: 0
Body Statsht:5'8"wt:152 lbsbf:8.3%
ljgregoryHe does suggest a "simple carb" at meal 4 for eachweek, so maybe this would be the best time to consumesome fructose?
Jun 2, 2014 8:37pm | report
Rep Power: 0
Body Statsht:6'3"wt:227 lbsbf:16.0%
danielzemskiIt's probably because fruits tend to hold on to a lot ofwater weight and make it a little bit harder for acomplete shredded look... just a guess though lol
Jun 2, 2014 10:23pm | report
Rep Power: 0
Body Statsht:5'10"wt:180.12 lbsbf:12.9%
mantamagic888Almonds are sweet, after all Marzipan is made fromthem. Failing that an apple is always good, naturescandy bar after all! I eat Dark Choc 70% or greater, bit ofsugar and same fats as olive oil.
Jun 3, 2014 3:46am | report
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3/23/2015 Bodybuilding.com30DaysOutCalculatorResults
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Rep Power: 0
Body Statsht:5'8"wt:129.8 lbsbf:23.0%
DeviantShadowA fruit would be great after heavy lifting along with aprotein shake. But in general you don't see fruits in acut.
Jul 28, 2014 2:28pm | report
Rep Power: 0
Body Statsht:5'5"wt:144 lbsbf:7.1%
3DeeFruits you are considered simple carbs
Feb 2, 2015 2:40pm | report
Rep Power: 0
Body Statsht:6'1"wt:201 lbsbf:9.0%
JuStarksFruit or nah?
Jun 2, 2014 5:29pm | report
Rep Power: 0
Body Statsht:5'4"wt:128 lbsbf:12.5%
Katlinoh#ornah
Jun 2, 2014 8:47pm | report
Rep Power: 0
Body Statsht:5'8"wt:163 lbsbf:15.0%
Moin_pathanHow many protein shakes ? Before and after ? I goes to gymearly in the morning. What about pre workout meal ?
Jun 2, 2014 7:24pm | report
Rep Power: 0
Body Statsht:5'10"wt:180.12 lbsbf:12.9%
mantamagic888If your cutting fat, BCAA are protein without the caloriesand faster absorption. I use instant BCAA powder, inyour body in 10mins and about 30 calories compared toabout 120 for a protein shake. Skip the pwo shake andjust have a meal an hour after.
Jun 3, 2014 3:48am | report
Rep Power: 0
Body Statsht:6'3"wt:241 lbsbf:9.0%
prumple40ok,looks good, according to meal plan and daylight in video., itappears to be an afternoon workout between meal 3 - 4.. (meal4 - simple carb, shakes, etc..) guess, move the meal planaround,since i'll be at work during that time.....thanks.
Jun 2, 2014 8:30pm | report
Rep Power: 0
Body Statsht:5'11"wt:200 lbsbf:4.0%
bobzilla34wish this would have been out a month ago lol 2 weeks out asof saturday... Seems like a very solid plan
Jun 2, 2014 9:52pm | report
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