Derek's New Cutting Diet
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Diet
Monday - Carb Up Day
|
Monday |
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|
7:45 AM |
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|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
HSC Creatine |
1 scoop |
0.00 |
34.00 |
0.00 |
0.00 |
136.00 | |
|
DGC |
1 scoop |
0.00 |
20.00 |
0.00 |
0.00 |
80.00 | |
|
VP2 Whey Protein |
1.5 scoop |
36.00 |
1.50 |
0.75 |
0.00 |
156.75 | |
|
Breakfast Totals: |
36.00 |
55.50 |
0.75 |
0.00 |
372.75 | ||
|
9:00 AM |
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|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
HSC Creatine |
1 scoop |
0.00 |
34.00 |
0.00 |
0.00 |
136.00 | |
|
DGC |
1 scoop |
0.00 |
20.00 |
0.00 |
0.00 |
80.00 | |
|
VP2 Whey Protein |
1.5 scoop |
36.00 |
1.50 |
0.75 |
0.00 |
156.75 | |
|
Meal# 2 Totals: |
36.00 |
55.50 |
0.75 |
0.00 |
372.75 | ||
|
9:30 AM |
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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 | |
|
Honey Nut Cheerios |
1 1/2 cup |
6.00 |
33.00 |
3.00 |
3.00 |
183.00 | |
|
Meal# 3 Totals: |
22.50 |
33.50 |
4.75 |
3.00 |
266.75 | ||
|
10:00 AM |
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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 | |
|
Maltodextrin |
1/2 scoop |
0.00 |
20.00 |
0.00 |
0.00 |
80.00 | |
|
Meal# 4 Totals: |
20.00 |
31.00 |
0.25 |
0.00 |
206.25 | ||
|
12:00 PM |
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|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Tyson Frozen Chicken |
1 piece |
33.00 |
1.00 |
3.50 |
0.00 |
167.50 | |
|
Opt Whey |
0.5 Scoop |
10.50 |
2.00 |
1.50 |
0.00 |
63.50 | |
|
Honey Nut Cheerios |
1 1/2 cup |
6.00 |
33.00 |
3.00 |
3.00 |
183.00 | |
|
Meal# 5 Totals: |
49.50 |
36.00 |
8.00 |
3.00 |
414.00 | ||
|
2:00 PM |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Tyson Frozen Chicken |
0.5 piece |
16.50 |
0.50 |
1.75 |
0.00 |
83.75 | |
|
Broccoli, Fresh |
1/2 Spear, 90gm |
2.50 |
4.50 |
0.25 |
3.50 |
30.25 | |
|
Flax seeds |
1 TBSP |
1.50 |
2.50 |
2.50 |
2.00 |
38.50 | |
|
Flax Oil |
0.5 TPSP |
0.00 |
0.00 |
6.50 |
0.00 |
58.50 | |
|
Quaker Oatmeal |
1/2 cup |
5.00 |
27.00 |
3.00 |
5.00 |
155.00 | |
|
Meal# 6 Totals: |
25.50 |
34.50 |
14.00 |
10.50 |
366.00 | ||
|
4:00 PM |
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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 | |
|
Broccoli, Fresh |
1/4 Spear, 90gm |
1.25 |
2.25 |
0.13 |
1.75 |
15.13 | |
|
Flax seeds |
1 TBSP |
1.50 |
2.50 |
2.50 |
2.00 |
38.50 | |
|
Olive Oil |
0.5 TBSP |
0.00 |
0.00 |
7.00 |
0.00 |
63.00 | |
|
Quaker Oatmeal |
1/2 cup |
5.00 |
27.00 |
3.00 |
5.00 |
155.00 | |
|
Meal# 7 Totals: |
24.25 |
32.25 |
14.38 |
8.75 |
355.38 | ||
|
7:00 PM |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Tyson Frozen Chicken |
0.5 piece |
16.50 |
0.50 |
1.75 |
0.00 |
83.75 | |
|
Broccoli, Fresh |
1/2 Spear, 90gm |
2.50 |
4.50 |
0.25 |
3.50 |
30.25 | |
|
Flax seeds |
1 TBSP |
1.50 |
2.50 |
2.50 |
2.00 |
38.50 | |
|
Olive Oil |
0.5 TBSP |
0.00 |
0.00 |
7.00 |
0.00 |
63.00 | |
|
Quaker Oatmeal |
1/2 cup |
5.00 |
27.00 |
3.00 |
5.00 |
155.00 | |
|
Meal# 8 Totals: |
25.50 |
34.50 |
14.50 |
10.50 |
370.50 | ||
|
10:00 PM |
|||||||
|
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 |
0.5 TPSP |
0.00 |
0.00 |
6.50 |
0.00 |
58.50 | |
|
Flax seeds |
2 TBSP |
3.00 |
5.00 |
5.00 |
4.00 |
77.00 | |
|
Quaker Oatmeal |
1/2 cup |
5.00 |
27.00 |
3.00 |
5.00 |
155.00 | |
|
Dinner Totals: |
44.50 |
42.00 |
16.00 |
9.00 |
490.00 | ||
|
Totals for Day #3 |
283.75 |
354.75 |
73.38 |
44.75 |
3214.38 |
Tuesday-Sunday
|
Tuesday - |
Sunday |
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|
Breakfast |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
HSC Creatine |
1 scoop |
0.00 |
34.00 |
0.00 |
0.00 |
136.00 | |
|
DGC |
0.5 scoop |
0.00 |
10.00 |
0.00 |
0.00 |
40.00 | |
|
VP2 Whey Protein |
1.5 scoop |
36.00 |
1.50 |
0.75 |
0.00 |
156.75 | |
|
Breakfast Totals: |
36.00 |
45.50 |
0.75 |
0.00 |
332.75 | ||
|
Meal# 2 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
HSC Creatine |
1 scoop |
0.00 |
34.00 |
0.00 |
0.00 |
136.00 | |
|
DGC |
0.5 scoop |
0.00 |
10.00 |
0.00 |
0.00 |
40.00 | |
|
VP2 Whey Protein |
1.5 scoop |
36.00 |
1.50 |
0.75 |
0.00 |
156.75 | |
|
Meal# 2 Totals: |
36.00 |
45.50 |
0.75 |
0.00 |
332.75 | ||
|
Meal# 3 |
|||||||
|
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# 3 Totals: |
20.50 |
22.50 |
3.75 |
2.00 |
205.75 | ||
|
Meal# 4 |
|||||||
|
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 | |
|
Maltodextrin |
1/4 scoop |
0.00 |
10.00 |
0.00 |
0.00 |
40.00 | |
|
Meal# 4 Totals: |
20.00 |
21.00 |
0.25 |
0.00 |
166.25 | ||
|
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 | |
|
Opt Whey |
0.5 Scoop |
10.50 |
2.00 |
1.50 |
0.00 |
63.50 | |
|
Honey Nut Cheerios |
1 cup |
4.00 |
22.00 |
2.00 |
2.00 |
122.00 | |
|
Meal# 5 Totals: |
31.00 |
24.50 |
5.25 |
2.00 |
269.25 | ||
|
Meal# 6 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Tyson Frozen Chicken |
1 piece |
33.00 |
1.00 |
3.50 |
0.00 |
167.50 | |
|
Broccoli, Fresh |
1/2 Spear, 90gm |
2.50 |
4.50 |
0.25 |
3.50 |
30.25 | |
|
Flax Oil |
0.5 TPSP |
0.00 |
0.00 |
6.50 |
0.00 |
58.50 | |
|
Flax seeds |
1 TBSP |
1.50 |
2.50 |
2.50 |
2.00 |
38.50 | |
|
Meal# 6 Totals: |
37.00 |
8.00 |
12.75 |
5.50 |
294.75 | ||
|
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 | |
|
Broccoli, Fresh |
1/2 Spear, 90gm |
2.50 |
4.50 |
0.25 |
3.50 |
30.25 | |
|
Olive Oil |
0.5 TBSP |
0.00 |
0.00 |
7.00 |
0.00 |
63.00 | |
|
Flax seeds |
1 TBSP |
1.50 |
2.50 |
2.50 |
2.00 |
38.50 | |
|
Meal# 7 Totals: |
37.00 |
8.00 |
13.25 |
5.50 |
299.25 | ||
|
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 | |
|
Broccoli, Fresh |
1/2 Spear, 90gm |
2.50 |
4.50 |
0.25 |
3.50 |
30.25 | |
|
Olive Oil |
0.5 TBSP |
0.00 |
0.00 |
7.00 |
0.00 |
63.00 | |
|
Flax seeds |
1 TBSP |
1.50 |
2.50 |
2.50 |
2.00 |
38.50 | |
|
Meal# 8 Totals: |
37.00 |
8.00 |
13.25 |
5.50 |
299.25 | ||
|
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 |
0.5 TPSP |
0.00 |
0.00 |
6.50 |
0.00 |
58.50 | |
|
Flax seeds |
2 TBSP |
3.00 |
5.00 |
5.00 |
4.00 |
77.00 | |
|
Dinner Totals: |
39.50 |
15.00 |
13.00 |
4.00 |
335.00 | ||
|
Totals for Day #2 |
294.00 |
198.00 |
63.00 |
24.50 |
2535.00 |