Cut

Weight (lbs.)
BF %
LBM (lbs.)
BMR
Active Cals.

228.0
20.00%
182.4
2158
3344

Cut (-1 lbs/wk)

Training Day (3)
Rest Day (4)

2844
3043
2130

Cut (-1.5 lbs/wk)

Training Day (3)
Rest Day (4)

2594
2741
1919

Cut (-2 lbs/wk)

Training Day (3)
Rest Day (4)

2344
2829
1980

Training Day Menu

Quantity

Protein

Whole Egg
Spinach
Oatmeal
Banana
Protein
Cheese 2%
Whole Milk

3.0
1 Cup
1 Cup
1
1 Scoop
1 Slice
2 Cups

18.0
1.0
10.0
1.3
24.0
3.0
16.0
73.3

Chicken Chili
White Rice
Asparagus, raw
Granny Smith Apple

8 oz
Cup (Dry), 1 Cooked
100 g
1.0

44.0
6.0
2.2
0.0
52.2

Chicken
White Rice
Broccoli, raw
Protein
Whole Milk

8 oz
Cup (Dry), 2 Cooked
100 g
1 Scoop
3 Cups

44.0
9.0
2.8
24.0
24.0
103.8

Goal

Protein
Carbs

Page 1

229.3
209.8
109%

100g/4 oz is 20g
140g/5 oz is 100g
Protein

Cut
Whey
PB (2 tbsp)
Salmon, 4 oz
Egg
Oat, .5 cup
Minute Brown Rice ( Cup Dry Rice)
Chicken, 4 oz
Whole Milk
Bag of Rice (WGM)
Broccoli, 1 1/3 cup
Tilapia
Strawberry, 12 g
Cottage Cheese, 4 oz
Granny Smith Apple
White Rice, ( Cup Dry, Cooked)
50/50 Spring Mix, 2c
Cheese 2%
Spinach, 1 Cup
Broccoli, raw (100 g)
Asparagus, raw (100 g)

26.0
7.0
23.0
6.0
6.0
4.0
22.0
8.0
6.0
1.0
20.0
0.1
37.8
0.0
3.0
2.0
3.0
1.0
2.8
2.2

2.7

Page 2

Cut

Per Week
Per Day Avg.

Protein
Fat
Carbs
Fiber

23409.1
3344.2

Weekly Cal Intake

Deficit/Surplus

17649
-5760

Protein (g)
200.6
200.6

Fats (g)
73.0
73.0

Carbs (g) Fiber

396.0
25.0
167.7
25.0

Weekly Cal Intake

Deficit/Surplus

15899
-7510

Protein (g)
200.6
200.6

Fats (g)
109.4
73.0

Carbs (g) Fiber

238.4
25.0
115.0
25.0

Weekly Cal Intake

Deficit/Surplus

16407
-7002

Protein (g)
209.8
200.6

Fats (g)
74.8
85.7

Carbs (g) Fiber

329.2
25.0
101.5
25.0

Fats

Carbs

Fiber

Rest Day

Quantity

Protein

13.5
0.0
6.0
0.4
3.0
2.5
16.0
41.4

3.0
1.0
54.0
27
1.0
2.0
24.0
112.0

0.0
1.0
8.0
3.1
0.0
0.0
0.0
12.1

Whole Egg
Spinach
Protein
Cheese 2%
Whole Milk

4.0
1 Cup
1 Scoop
1 Slice
3 cups

24.0
1.0
24.0
3.0
24.0

6.0
0.0
0.1
0.0
6.1

0.0
72.0
3.9
22.0
97.9

0.0
0.9
2.1
5.0
8.0

6.0
0.0
0.4
3.0
24.0
33.4

0.0
108.0
7.0
1.0
36.0
152.0

0.0
1.2
2.6
0.0
0.0
3.8

80.9
74.8
108%

361.9
329.2
110%

23.9
25.0
96%

Fats

Carbs

Fiber

76.0
Salmon
Asparagus, raw

4 oz
100 g

24.0
2.2
26.2

Chicken
Broccoli, raw
Protein
Whole Milk

8 ounces
100 g
1 Scoop
3 cups

44.0
2.8
24.0
24.0
94.8

Goal

Grocery List
eggs
spinach
oats
banana
Cheese 2%
milk

Page 3

197.0
200.6
98%

Cut
2.0
16.0
4.0
4.5
2.5
1.5
3.0
8.0
2.5
0.0
2.5
0.0
6.8
0.0
0.0
0.0
2.5
0.0
0.4
0.1

3.0
8.0
0.0
1.0
27.0
36.0
0.0
12.0
38.0
4.0
0.0
0.9
10.8
22.0
36.0
3.0
2.0
1.0
7.0
3.9

0.0
2.0
0.0
0.0
4.0
2.0
0.0
0.0
3.0
2.0
0.0
0.2
0.0
5.0
0.6
1.0
0.0
1.0
2.6
2.1

chicken
rice
PB
50/50 Spring Mix, 2c
Apples
Salmon

Page 4

Cut
1.1-1.4 /lbs LBM
0.4-0.6/lbs LBM
REST
25g-20% of Carbs

Fiber w/ every meal

1 or 2 pieces of fruit

Food Prep Days

Sunday Cook:
2 Rest Days, 1 Training
Salmon
Chicken
Broccoli, raw
Chicken Chili
White Rice

Fats

Carbs

Fiber

18.0
0.0
3.0
2.5
24.0

4.0
1.0
1.0
2.0
36.0

47.5

44.0

0.0
1.0
0.0
0.0
0.0
8.0
9.0

1.0
0.1
1.1

0.0
3.9
3.9

0.0
2.1
2.1

6.0
0.4
3.0
24.0
33.4

0.0
7.0
1.0
36.0
44.0

0.0
2.6
0.0
0.0
2.6

82.0
85.7
96%

91.9
101.5
91%

13.7
25.0
55%

0.8
6.4

Page 5

8 ounces
24 Ounces
300 g
8 oz
1 Cups

Cut

Page 6

Cut

Food Prep Days

Wednesday Cook:
2 Rest Days, 2 Training
Salmon
Chicken
Broccoli, raw
Chicken Chili
White Rice

8 ounces
32 Ounces
400 g
16 ounces
2 Cups

Page 7

Slow Bulk
Weight (lbs./kg)
BF %
Lean Mass (lbs./kg)
BMR
Active Cals.

228.0
0.2
182.4
2157.5
3020.5

Slow Bulk (+2-3 lbs/month)

Training Day (3)
Rest Day (4)

23244
3721
3021

Weekly Cal Intake

Deficit/Surplus

Slow Bulk (+1-2 lbs/month)

Training Day (3)
Rest Day (4)

22544
3488
3021

Weekly Cal Intake

Deficit/Surplus

Slow Bulk (+0.5 lbs/month)

Training Day (3)
Rest Day (4)

21844
3254
3021

Weekly Cal Intake

Deficit/Surplus

Training Day Menu

1.0

Per Week
Per Day Avg.

Egg, 4
Oat, 1 cup

Protein
24.0
10.0

3.0

Rice, 1 cup
Tilapia
Whole Milk

6.0
20.0
8.0

5.0

Salmon, 4 oz
Rice, 1 cup
Broccoli, 1 cup

23.0
6.0
1.0

8.0

Chicken, 16 oz
GB, can
Rice, 1 cup

88.0
3.5
6.0

Goal

Protein
Carbs

100g/4 oz is 20g
140g/5 oz is 100g
Protein
26.0
7.0
23.0

Whey
PB (2 tbsp)
Salmon, 4 oz

Page 8

195.5
182.4
1.1

Fats
2.0
16.0
4.0

Slow Bulk
Egg
Oat, .5 cup
Minute Brown Rice ( Cup Dry Rice=2/3 Cups Cooked)

6.0
5.0
3.0

4.5
3.0
1.5

Chicken, 4 oz
Whole Milk
Bag of Rice
GB, can
Broccoli, 1 cup
Bag of Rice (B&W)
MM (Banana)
Tilapia

22.0
8.0
5.0
3.5
1.0
5.0
16.0
20.0

3.0
8.0
4.0
0.0
0.0
2.5
6.0
2.5

Page 9

Slow Bulk
Protein
Fat
Carbs
Fiber

21143.7
3020.5

23243.7
2100.0

Protein (g)
182.4
182.4

Fats (g)
82.7
67.1

Carbs (g)
561.7
421.7

Fiber
112.3
84.3

22544.7
1401.0

Protein (g)
182.4
182.4

Fats (g)
77.5
67.1

Carbs (g)
515.1
421.7

Fiber
103.0
84.3

21842.7
699.0

Protein (g)
182.4
182.4

Fats (g)
72.3
67.1

Carbs (g)
468.3
421.7

Fiber
93.7
84.3

Fats
18.0
6.0

Carbs
4.0
54.0

3.0
2.5
8.0

68.0
0.0
12.0

4.0
3.0
0.0

0.0
68.0
4.0

12.0
0.0
3.0

0.0
17.5
68.0

59.5
82.7
0.7

295.5
561.7
0.5

Rest Day
1.0

0.8-1.0 /lbs LBM

20-30% Calories
REST
25g-20% of Carbs

Egg, 4
Oat, .5 cup
Cheese 2%

Protein
18.0
5.0
3.0

5.0

Salmon, 4 oz
PB (2 tbsp)
Tilapia

23.0
7.0
20.0

8.0

Chicken, 16 oz
Whole Milk, 2 Cup
PB (2 tbsp)

88.0
16.0
7.0

Goal

Carbs
3.0
8.0
0.0

Page 10

187.0
182.4
1.0

Slow Bulk
1.0
27.0
34.0
0.0
12.0
41.0
17.5
4.0
41.0
9.0
0.0

Page 11

Slow Bulk

Fats
13.5
3.0
2.5

Carbs
3.0
27.0
2.0

4.0
16.0
2.5

0.0
8.0
0.0

12.0
16.0
16.0

0.0
24.0
8.0

85.5
67.1
1.3

72.0
421.7
0.2

Page 12

Body ReComp
Weight (lbs.)
BF %
LBM (lbs.)
BMR
Active Cals.

228.0
20.00%
182.4
2158
3021

Body Re-Comp(+20/-20)
Training Day (3)
Rest Day (4)

3021
3625
2416

Per Week
Per Day Avg.

21143.7
3020.5

Weekly Cal Intake

Deficit/Surplus

20540
-604

Training Day Menu

Protein

Fats

Carbs

35.0

70.2

38.3

160.7

30.0

60.2

32.8

137.8

35.0

70.2

38.3

160.7

200.6
200.6

109.4
109.4
100%

459.3
459.3
100%

Fats
2.0
16.0

Carbs
3.0
8.0

Goal
0.0

Protein
Carbs
Whey
PB (2 tbsp)

100g/4 oz is 20g
140g/5 oz is 100g
Protein
26.0
7.0

Page 13

Body ReComp
Salmon, 4 oz
Egg
Oat, .5 cup

23.0
6.0
5.0

4.0
4.5
3.0

0.0
1.0
27.0

Minute Brown Rice ( Cup Dry Rice)

Chicken, 4 oz
Whole Milk
Bag of Rice
GB, can
Broccoli, 1 cup
Bag of Rice (B&W)
MM (Banana)
Tilapia

3.0
22.0
8.0
5.0
3.5
1.0
5.0
16.0
20.0

1.5
3.0
8.0
4.0
0.0
0.0
2.5
6.0
2.5

34.0
0.0
12.0
41.0
17.5
4.0
41.0
9.0
0.0

Page 14

Body ReComp
Protein
Fat
Carbs
Fiber

Protein (g)
200.6
200.6
Fiber

Fats (g)
109.4
73.0

Carbs (g) Fiber

459.3
239.3
Rest Day
1.0

91.9
25.0

Egg, 4
Oat, .5 cup
Cheese 2%

Protein
18.0
5.0
3.0

Fats
0.0
3.0
2.5

5.0

Salmon, 4 oz
PB (2 tbsp)
Tilapia

23.0
7.0
20.0

4.0
16.0
2.5

8.0

Chicken, 16 oz
Whole Milk, 2 Cup
PB (2 tbsp)

88.0
16.0
7.0

12.0
16.0
16.0

187.0
200.6
0.9

72.0
73.0
1.0

32.1

27.6

32.1

1.1-1.4 /lbs LBM

0.4-0.6/lbs LBM
REST
25g-20% of Carbs

Goal
91.9
91.9
100%

Page 15

Body ReComp

Page 16

Body ReComp
Fiber w/ every meal
1 or 2 pieces of fruit

Carbs
0.0
27.0
2.0
0.0
8.0
0.0

0.0
24.0
8.0
69.0
239.3
0.3

Page 17

Important Figures
3
2,344 kcal
30% difference

N (number of training days per week)

A (average daily calories)
D (target percentage difference)
Calculations

2,829 kcal
1,980 kcal

Y (Training day calories)

X (Rest day calories)

1.2 Sedentary: Little or no physical activity.

1.375 Lightly Active: Light exercise or activity 1-3 days per week.
1.55 Moderately Active: Moderate exercise or activity 3-5 days per
week.
1.725 Very Active: Hard exercise or activity 6-7 days per week.
1.9 Extremely Active: Hard daily exercise or activity and physical
work

Page 18

Progress Guide
Week
1
2
3
4
5
6
7
8
9
10
11
12
13

Date
MM
BF %
Lbs.
6/6/14 22.0 22.00%
232
6/13/14 19.3 18.60% 224.00
6/20/14 19.3 18.60% 222.80
6/27/14
20.98% 229.00
7/4/14
7/11/14
7/18/14
19.93% 226.00
7/25/14
8/1/14
8/8/14
18.85% 223.00
8/15/14
8/22/14
8/29/14
17.75% 220.00
7/4/14

Progress Chart
Lbs. Fat LBM
LBM Change
51.04 180.96
-41.66 182.34
1.376
41.44 181.36
-0.9768
48.04 181.50
-181.50
-181.50
-45.04 181.50
-181.50
-181.50
-42.04 181.50
-181.50
-181.50
-39.04 181.50
-Averages
Total

Page 19

Progress Guide

ess Chart
Weekly Fat Change
--9.38
-0.22
----------0.20
0.3992

MM Change Weekly Wt. Change

---2.67
-8.00
-0.03
-1.20
---------------------4.80
-1.35
-9.5992
-2.7

Page 20

Recipes
Recipes
Grilled Chicken Breast, Cottage Cheese, Peanut Butter, And Berries

Page 21

Recipes
Recipes
http://www.bodybuilding.com/fun/your-healthy-grocery-list-and-recipe-guide.html

Page 22