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Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
High Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Nutrition:
High Carb
Day or
Cheat day
Workout:
__________

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
High Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Day 15

Day 16

Day 17

Day 18

Day 19

Day 20

Day 21

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
High Carb
Day

Nutrition:
Low Carb
Day

Workout:
__________

Nutrition:
High Carb
Day or
Cheat Day
Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Day 22

Day 23

Day 24

Day 25

Day 26

Day 27

Day 28

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
High Carb
Day

Workout:
__________

Workout:
__________

Nutrition:
High Carb
Day or
Cheat Day
Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Day 29

Day 30

EXAMPLE

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Workout:
__________

Workout:
__________

Nutrition:
Low Carb
Day
Workout:
Workout A,
Week 1

The information provided on this site is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided on this site is based
upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given on this site are meant for healthy adults only. You should
consult your physician to insure advice and tips given on this site are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult
your physician before implementing any of the information provided. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or
damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval
system, or translated into any language, in any form, without the written permission and signature of the author.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
High Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Nutrition:
High Carb
Day or
Cheat Day
Workout:
__________

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
High Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Day 15

Day 16

Day 17

Day 18

Day 19

Day 20

Day 21

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
High Carb
Day

Nutrition:
Low Carb
Day

Workout:
__________

Nutrition:
High Carb
Day or
Cheat Day
Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Day 22

Day 23

Day 24

Day 25

Day 26

Day 27

Day 28

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Nutrition:
High Carb
Day

Workout:
__________

Workout:
__________

Nutrition:
High Carb
Day or
Cheat Day
Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Workout:
__________

Day 29

Day 30

Nutrition:
Low Carb
Day

Nutrition:
Low Carb
Day

Workout:
__________

Workout:
__________

The information provided on this site is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided on this site is based
upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given on this site are meant for healthy adults only. You should
consult your physician to insure advice and tips given on this site are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult
your physician before implementing any of the information provided. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or
damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval
system, or translated into any language, in any form, without the written permission and signature of the author.