EXPLANATION
2
CARB CYCLING AND SHREDDING:
The perfect way to fuel growth while minimizing fat accumulation!
High carb intake days promote an anabolic environment. Insulin, which is released when a healthy
individual consumes carbs, is an anabolic hormone and promotes recovery and muscle growth!
Lower carb intake days can reduce overall calorie intake and minimize fat storage.
The perfect way to fuel the pump and burn body fat!
The best feeling when in the gym is the pump. High carb intake keeps glycogen stores high and
promotes massive pumps while training. Intense pumps actually put stress on the cellular walls
of the working muscles and trigger growth mechanisms. Lower carb days force your body to use
additional energy sources which can include stored body fat.
The perfect way to enhance you sleep and your recovery!
One of the most beneficial things about a higher carb intake is the fact that it can improve sleep
quality! When you consume carbs prior to bed time, your body releases dopamine and serotonin
which can drastically improve sleep quality. Your body does the majority of its growing during
sleep, more specifically during deep sleep.
EXPLANATION
3
MEAL PLAN OUTLINE:
1. CARB CYCLE:
High carb days: are going to be the days that your caloric intake consists of a relatively higher
percentage of carbohydrates. The purpose of high carb days is to help replenish glycogen stores,
replenish energy levels, and repair the body.
Low carb days: are going to be the days that your caloric intake consists of a relatively lower
percentage of carbohydrates. The purpose of low carb days is to reduce offset your total calorie
intake in an effort to accelerate your fat loss process. Each week the amount of carbs consumed
on your low days will decrease.
2. WHEN TRAINING FOR AESTHETICS food is fuel, nothing more and nothing less. Reducing
the amount of variety is actually MORE conducive to success. Fewer food options means that you
can prepare food in bulk, and more easily stay on top of your meals. For each week you have 2
outlines provided, 1 High Day and 1 Low Day. There is some variety built into the different options,
but again the focus is eating clean!
3. IF YOU WANT TO IMPLEMENT ADDITIONAL VARIETY, you may utilize the provided
substitutions guide however, I urge you to stick to the plan as it has been outlined.
4. CHEAT DAY! Typically, I recommend that clients consume 1 cheat meal every 10 days! You
are shredding so have something that you really enjoy. Have a burger and fries or a few slices of
pizza, whatever it may be the extra calories will only help you with your goal AND
it will keep you sane!
CARB CYCLING
SCHEDULE
4
DAY
1
DAY
2
DAY
3
DAY
4
DAY
5
DAY
6
DAY
7
LOW DAY
HIGH DAY
LOW DAY
LOW DAY
LOW DAY
HIGH DAY
LOW DAY
WEEK 1,
HIGH DAY OPTION 1
MEAL
1
•
•
•
Egg White- 1 Cup (243g)
Oats, measured dry-1 Cup (80g)
Strawberry-1 Cup (144g)
MEAL
2
•
•
•
Cod- 4 oz (112g)
White Rice- 1/2 Cup (84g)
Asparagus- 1 Cup (125g)
MEAL
3
•
•
•
Chicken Breast-3 oz (84g)
Brown Rice-1/2 Cup (100g)
Green Beans- 1 Cup (125g)
•
•
•
Chicken Breast-3 oz (84g)
Brown Rice-1 Cup (199g)
Spinach-1 Cup (30g)
•
•
•
Chicken Breast-4 oz (112g)
White Potato-6 oz (168g)
Green Beans- 1 Cup (125g)
MEAL
4
MEAL
5
5
WEEK 1,
LOW DAY OPTION 2
MEAL
1
MEAL
2
MEAL
3
MEAL
4
MEAL
5
•
•
•
•
•
Egg White- 1 Cup (243g)
Oats, measured dry-1/2 Cup (40g)
Cod- 3 oz (168g)
White Rice-1/2 Cup (79g)
Asparagus- 1 Cup (125g)
•
•
•
Chicken Breast-4 oz (112g)
Sweet Potato-4 oz (112g)
Green Beans- 1.5 Cup (180g)
•
•
Chicken Breast-4 oz (168g)
Spinach-1 Cup (125g)
•
•
Chicken Breast-4 oz (112g)
Green Beans- 1 Cup (180g)
6
WEEK 2,
HIGH DAY OPTION 1
MEAL
1
•
•
•
Egg Whites-1 Cup (243g)
Oats, measured dry- 1/2 Cup (40g)
Banana- 1 medium (118g)
MEAL
2
•
•
•
93% Lean Ground Turkey- 4 oz (112g)
White Rice-1/2 Cup (79g)
Asparagus- 1 Cup (125g)
MEAL
3
•
•
•
Chicken Breast- 4 oz (112g)
Brown Rice- 1/2 Cup (100g)
Green Beans- 1 Cup (125g)
MEAL
4
•
•
•
Chicken Breast-3 oz (84g)
Brown Rice-1 Cup (200g)
Spinach- 1 Cup (125g)
MEAL
5
•
•
•
Cod- 4 oz (112g)
Sweet Potato- 4 oz (112g)
Green Beans-1 Cup (125g)
7
WEEK 2,
LOW DAY OPTION 2
MEAL
1
•
•
•
Egg Whites-1 Cup (243g)
Oats, measured dry- 1/2 Cup (40g)
Strawberries-1 Cup (144g)
MEAL
2
•
•
•
Chicken Breast- 3 oz (84g)
Sweet Potato-4 oz (112g)
Asparagus- 1 Cup (125g)
•
•
Chicken Breast- 4 oz (112g)
Green Beans- 1 Cup (125g)
MEAL
3
MEAL
4
MEAL
5
•
•
Chicken Breast-4 oz (112g)
Spinach- 1 Cup (125g)
•
•
Salmon- 3 oz (84g)
Green Beans-1 Cup (125g)
8
WEEK 3,
HIGH DAY OPTION 1
MEAL
1
9
•
•
•
Egg Whites-1 Cup (243g)
Grits, measured dry- 1/4 Cup (41g)
Banana-1 medium (118g)
MEAL
2
•
•
•
Chicken Breast-4 oz (112g)
White Rice-1 Cup (158g)
Asparagus- 1 Cup (125g)
MEAL
3
•
•
•
Chicken Breast- 3 oz (84g)
Brown Rice- 1/2 Cup (99g)
Green Beans- 1 Cup (125g)
MEAL
4
MEAL
5
•
•
•
Chicken Breast-3 oz (84g)
Brown Rice-1 Cup (200g)
Spinach- 1 Cup (30g)
• Protein Powder of choice-1 scoop (24g protein)
WEEK 3,
LOW DAY OPTION 2
MEAL
1
10
•
Egg White- 1 cup (243g)
•
•
93% Lean Ground Turkey- 4 oz (112g)
Asparagus- 1 Cup (125g)
MEAL
3
•
•
•
Chicken Breast- 4 oz (112g)
Brown Rice- 1/2 Cup (100g)
Green Beans- 1 Cup (125g)
MEAL
4
•
•
Chicken Breast-4 oz (112g)
Spinach- 1 Cup (30g)
MEAL
5
•
•
Chicken Breast- 4 oz (112g)
Green Beans-1 Cup (125g)
MEAL
2
WEEK 4,
HIGH DAY OPTION 1
11
MEAL
1
•
•
•
Egg Whites-1 Cup (243g)
Oats- 1/2 Cup (40g)
Blueberries- 1 Cup (148g)
MEAL
2
•
•
•
Cod-4 oz (112g)
White Rice-1 Cup (158g)
Asparagus- 1 Cup (125g)
MEAL
3
•
•
•
Chicken Breast- 4 oz (112g)
White Rice- 1 Cup (158g)
Green Beans- 1 Cup (125g)
MEAL
4
•
•
•
Chicken Breast-4 oz (168g)
Brown Rice-1/2 Cup (99g)
Spinach- 1 Cup (125g)
MEAL
5
•
•
Egg White-1 Cup (243g)
Banana-1 medium (118g)
WEEK 4,
LOW DAY OPTION 2
MEAL
1
MEAL
2
MEAL
3
MEAL
4
MEAL
5
•
•
Egg White-1 Cup (243g)
Blueberries-1.5 Cup (210g)
•
•
93% Lean Ground Turkey-4 oz (112g)
Green Beans-1 Cup (125g)
•
•
Cod- 4 oz (112g)
Asparagus-1 Cup (125g)
•
•
Chicken Breast-4 oz (112g)
Spinach-2 Cup (60g)
•
•
Salmon-4 oz (112g)
Green Beans-1 Cup (125g)
12
WEEK 5,
HIGH DAY OPTION 1
MEAL
1
•
•
•
Egg Whites-1 Cup (243g)
Oats- 1/2 Cup (40g)
Blueberries- 1 Cup (148g)
MEAL
2
•
•
•
Cod-4 oz (112g)
Sweet Potato-8 oz (224g)
Asparagus- 1 Cup (125g)
MEAL
3
•
•
•
Chicken Breast- 4 oz (112g)
White Rice- 1 Cup (158g)
Green Beans- 1 Cup (125g)
•
•
93% Lean Ground Turkey-4 oz (112g)
White Potato-4oz Cup (99g)
Spinach- 1 Cup (125g)
•
•
Egg White-1 Cup (243g)
Banana-1 medium (118g)
MEAL
4
MEAL
5
13
WEEK 5,
LOW DAY OPTION 2
MEAL
1
MEAL
2
MEAL
3
MEAL
4
MEAL
5
•
•
Egg White-1 Cup (243g)
Strawberries-1.5 Cup (210g)
•
•
93% Lean Ground Turkey-4 oz (112g)
Green Beans-1 Cup (125g)
•
•
Cod- 4 oz (112g)
Asparagus-1 Cup (125g)
•
•
Chicken Breast-4 oz (112g)
Spinach-2 Cup (60g)
•
•
Tilapia-4 oz (112g)
Green Beans-1 Cup (125g)
14
WEEK 6,
HIGH DAY OPTION 1
MEAL
1
•
•
•
Egg Whites-1 Cup (243g)
Oats- 1/2 Cup (40g)
Blueberries- 1 Cup (148g)
MEAL
2
•
•
•
Tilapia-4 oz (112g)
Sweet Potato-8 oz (224g)
Asparagus- 1 Cup (125g)
MEAL
3
•
•
•
Chicken Breast- 4 oz (112g)
Brown Rice- 1 Cup (200g)
Green Beans- 1 Cup (125g)
MEAL
4
•
•
93% Lean Ground Turkey-4 oz (112g)
White Potato-4oz Cup (99g)
Spinach- 1 Cup (125g)
MEAL
5
•
•
Egg White-1 Cup (243g)
Apple-1 medium (182g)
15
WEEK 6,
LOW DAY OPTION 2
MEAL
1
MEAL
2
MEAL
3
MEAL
4
MEAL
5
•
•
Egg White-1 Cup (243g)
Blueberries-1.5 Cup (210g)
•
•
93% Lean Ground Turkey-4 oz (112g)
Green Beans-1 Cup (125g)
•
•
Salmon- 4 oz (112g)
Asparagus-1 Cup (125g)
•
•
Chicken Breast-4 oz (112g)
Spinach-2 Cup (60g)
•
•
Tilapia-4 oz (112g)
Green Beans-1 Cup (125g)
16
WATER INTAKE
17
OPTIONS:
1. EACH AND EVERY DAY you should drink a minimum of half your body weight in fluid ounces.
(EX: If you weigh 200 lbs, drink 1OO fluid ounces of water)
2. ANOTHER GREAT TIP is to consume an additional 5oz for every 15 min of physical activity.
(EX: If you workout for an hour that’s an additional 20 fluid ounce intake for the day.
3. ADDING A LITTLE BIT OF FLAVOR to your water can help you get it down. You can try a
sugar free flavoring OR even add your favorite brand of BCAAs.
4. FOR THOSE WHO HATE MATH, shoot for 1 gallon to 2 gallons of water per day.