Derek's New Cutting Diet
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Monday (Carb Up Day)
|
Day #1 |
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|
Breakfast |
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|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Ny-Tro Pro 40 |
0.5 Packet |
20.00 |
11.00 |
0.25 |
0.00 |
126.25 | |
|
Quaker Oatmeal |
1/2 cup |
5.00 |
27.00 |
3.00 |
5.00 |
155.00 | |
|
Honey |
1 TBSP |
0.00 |
18.00 |
0.00 |
0.00 |
72.00 | |
|
Flax seeds |
2 TBSP |
3.00 |
5.00 |
5.00 |
4.00 |
77.00 | |
|
Breakfast Totals: |
28.00 |
61.00 |
8.25 |
9.00 |
430.25 | ||
|
Meal# 2 |
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|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Tyson Frozen Chicken |
0.5 piece |
16.50 |
0.50 |
1.75 |
0.00 |
83.75 | |
|
Brocolli |
1 cup |
1.00 |
4.00 |
0.00 |
3.00 |
20.00 | |
|
Rice Cake |
3 cake |
3.00 |
21.00 |
0.00 |
0.00 |
96.00 | |
|
Olive Oil |
0.5 TBSP |
0.00 |
0.00 |
7.00 |
0.00 |
63.00 | |
|
Meal# 2 Totals: |
20.50 |
25.50 |
8.75 |
3.00 |
262.75 | ||
|
Meal# 3 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Dextrose |
1 1/2 scoop |
0.00 |
60.00 |
0.00 |
0.00 |
240.00 | |
|
Opt Whey |
1 Scoop |
21.00 |
4.00 |
3.00 |
0.00 |
127.00 | |
|
Meal# 3 Totals: |
21.00 |
64.00 |
3.00 |
0.00 |
367.00 | ||
|
Meal# 4 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Dextrose |
2 scoop |
0.00 |
80.00 |
0.00 |
0.00 |
320.00 | |
|
VP2 Whey Protein |
1.5 scoop |
36.00 |
1.50 |
0.75 |
0.00 |
156.75 | |
|
Meal# 4 Totals: |
36.00 |
81.50 |
0.75 |
0.00 |
476.75 | ||
|
Meal# 5 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Tyson Frozen Chicken |
0.5 piece |
16.50 |
0.50 |
1.75 |
0.00 |
83.75 | |
|
Honey Nut Cheerios |
2 cup |
8.00 |
44.00 |
4.00 |
4.00 |
244.00 | |
|
Meal# 5 Totals: |
24.50 |
44.50 |
5.75 |
4.00 |
327.75 | ||
|
Meal# 6 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Ny-Tro Pro 40 |
0.5 Packet |
20.00 |
11.00 |
0.25 |
0.00 |
126.25 | |
|
Dextrose |
1/4 scoop |
0.00 |
10.00 |
0.00 |
0.00 |
40.00 | |
|
Honey |
1 TBSP |
0.00 |
18.00 |
0.00 |
0.00 |
72.00 | |
|
Meal# 6 Totals: |
20.00 |
39.00 |
0.25 |
0.00 |
238.25 | ||
|
Meal# 7 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Tyson Frozen Chicken |
0.5 piece |
16.50 |
0.50 |
1.75 |
0.00 |
83.75 | |
|
Brocolli |
1 cup |
1.00 |
4.00 |
0.00 |
3.00 |
20.00 | |
|
Rice Cake |
4 cake |
4.00 |
28.00 |
0.00 |
0.00 |
128.00 | |
|
Meal# 7 Totals: |
21.50 |
32.50 |
1.75 |
3.00 |
231.75 | ||
|
Meal# 8 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Tyson Frozen Chicken |
0.5 piece |
16.50 |
0.50 |
1.75 |
0.00 |
83.75 | |
|
Rice Cake |
3 cake |
3.00 |
21.00 |
0.00 |
0.00 |
96.00 | |
|
Brocolli |
1 cup |
1.00 |
4.00 |
0.00 |
3.00 |
20.00 | |
|
Olive Oil |
0.5 TBSP |
0.00 |
0.00 |
7.00 |
0.00 |
63.00 | |
|
Meal# 8 Totals: |
20.50 |
25.50 |
8.75 |
3.00 |
262.75 | ||
|
Dinner |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Fat Free Cottage Cheese |
1 cup |
26.00 |
8.00 |
0.00 |
0.00 |
136.00 | |
|
Opt Whey |
0.5 Scoop |
10.50 |
2.00 |
1.50 |
0.00 |
63.50 | |
|
Flax Oil |
1 TPSP |
0.00 |
0.00 |
13.00 |
0.00 |
117.00 | |
|
Flax seeds |
2 TBSP |
3.00 |
5.00 |
5.00 |
4.00 |
77.00 | |
|
Dinner Totals: |
39.50 |
15.00 |
19.50 |
4.00 |
393.50 | ||
|
Totals for Day #1 |
231.50 |
388.50 |
56.75 |
26.00 |
2990.75 | ||
Tuesday-Friday
|
Day #4 |
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|
Breakfast |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Ny-Tro Pro 40 |
0.5 Packet |
20.00 |
11.00 |
0.25 |
0.00 |
126.25 | |
|
Quaker Oatmeal |
1/2 cup |
5.00 |
27.00 |
3.00 |
5.00 |
155.00 | |
|
Flax seeds |
2 TBSP |
3.00 |
5.00 |
5.00 |
4.00 |
77.00 | |
|
Breakfast Totals: |
28.00 |
43.00 |
8.25 |
9.00 |
358.25 | ||
|
Meal# 2 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Tyson Frozen Chicken |
1 piece |
33.00 |
1.00 |
3.50 |
0.00 |
167.50 | |
|
Olive Oil |
0.5 TBSP |
0.00 |
0.00 |
7.00 |
0.00 |
63.00 | |
|
Brocolli |
1 cup |
1.00 |
4.00 |
0.00 |
3.00 |
20.00 | |
|
Meal# 2 Totals: |
34.00 |
5.00 |
3.50 |
3.00 |
250.50 | ||
|
Meal# 3 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Dextrose |
1 scoop |
0.00 |
40.00 |
0.00 |
0.00 |
160.00 | |
|
Opt Whey |
1 Scoop |
21.00 |
4.00 |
3.00 |
0.00 |
127.00 | |
|
Meal# 3 Totals: |
21.00 |
44.00 |
3.00 |
0.00 |
287.00 | ||
|
Meal# 4 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Dextrose |
1 scoop |
0.00 |
40.00 |
0.00 |
0.00 |
160.00 | |
|
VP2 Whey Protein |
1.5 scoop |
36.00 |
1.50 |
0.75 |
0.00 |
156.75 | |
|
Meal# 4 Totals: |
36.00 |
41.50 |
0.75 |
0.00 |
316.75 | ||
|
Meal# 5 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Tyson Frozen Chicken |
0.5 piece |
16.50 |
0.50 |
1.75 |
0.00 |
83.75 | |
|
Honey Nut Cheerios |
1 cup |
4.00 |
22.00 |
2.00 |
2.00 |
122.00 | |
|
Meal# 5 Totals: |
20.50 |
22.50 |
3.75 |
2.00 |
205.75 | ||
|
Meal# 6 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Ny-Tro Pro 40 |
0.5 Packet |
20.00 |
11.00 |
0.25 |
0.00 |
126.25 | |
|
Dextrose |
1/4 scoop |
0.00 |
10.00 |
0.00 |
0.00 |
40.00 | |
|
Meal# 6 Totals: |
20.00 |
21.00 |
0.25 |
0.00 |
166.25 | ||
|
Meal# 7 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Tyson Frozen Chicken |
1 piece |
33.00 |
1.00 |
3.50 |
0.00 |
167.50 | |
|
Rice Cake |
1 cake |
1.00 |
7.00 |
0.00 |
0.00 |
32.00 | |
|
Brocolli |
1 cup |
1.00 |
4.00 |
0.00 |
3.00 |
20.00 | |
|
Meal# 7 Totals: |
35.00 |
12.00 |
3.50 |
3.00 |
219.50 | ||
|
Meal# 8 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Tyson Frozen Chicken |
1 piece |
33.00 |
1.00 |
3.50 |
0.00 |
167.50 | |
|
Brocolli |
1 cup |
1.00 |
4.00 |
0.00 |
3.00 |
20.00 | |
|
Olive Oil |
0.5 TBSP |
0.00 |
0.00 |
7.00 |
0.00 |
63.00 | |
|
Meal# 8 Totals: |
34.00 |
5.00 |
10.50 |
3.00 |
250.50 | ||
|
Dinner |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Fat Free Cottage Cheese |
1 cup |
26.00 |
8.00 |
0.00 |
0.00 |
136.00 | |
|
Opt Whey |
0.5 Scoop |
10.50 |
2.00 |
1.50 |
0.00 |
63.50 | |
|
Flax Oil |
1 TPSP |
0.00 |
0.00 |
13.00 |
0.00 |
117.00 | |
|
Flax seeds |
2 TBSP |
3.00 |
5.00 |
5.00 |
4.00 |
77.00 | |
|
Dinner Totals: |
39.50 |
15.00 |
19.50 |
4.00 |
393.50 | ||
|
Totals for Day #4 |
268.00 |
209.00 |
60.00 |
24.00 |
2448.00 |