ISBN: 978-0-578-69846-5 2 3 4 5 6 2,300 calories out 2,300 calories out 2,300 calories out 2,300 calories in 2,900 calories in 1,800 calories in 7 Maintenance Weight Gain Weight loss 8 9 10 11 12 Meal 1 2 Whole Eggs 1 cup Egg Whites 38 grams protein Post Workout Meal 2 Meal 3 Meal 4 50 grams whey isolate 7 ounces chicken breast 42 grams protein 7 ounces turkey breast 46 grams protein 2 Cups Cottage Cheese 40 grams protein 13 14 15 16 17 Food Source Boiled Potatoes Oatmeal Oranges Apples Grain Bread White Rice Brown Rice White Pasta White Bread Satiety Score 323 209 202 197 154 137 132 119 100 18 19 20 21 22 23 24 25 26 27 28 Monday Tuesday Wednesday Thursday Friday Saturday 100 grams 100 grams 100 grams 350 grams 250 grams 200 grams BASE BASE BASE HIGH MEDIUM MEDIUM Monday Tuesday Wednesday Thursday Friday Saturday 100 grams 100 grams 100 grams 250 grams 200 grams 150 grams BASE BASE BASE HIGH MEDIUM MEDIUM 29 30 DAY OF WEEK Protein Carbs Fats Calories Carb Timing Monday 200 100 44 1,600 30/70 Peri/Post Tuesday 200 100 44 1,600 30/70 Peri/Post Wednesday 200 100 44 1,600 30/70 Peri/Post Thursday 200 350 44 2,600 Preference Friday 200 250 44 2,200 Preference Saturday 200 200 44 2,000 Preference Sunday 65 65 31 800 None 31 DAY OF WEEK Protein Carbs Fats Calories Carb Timing Monday 140 100 18 1,120 30/70 Peri/Post Tuesday 140 100 18 1,120 30/70 Peri/Post Wednesday 140 100 18 1,120 30/70 Peri/Post Thursday 140 250 18 1,720 Preference Friday 140 150 18 1,520 Preference Saturday 140 150 18 1,320 Preference Sunday 41 41 20 500 None 32 33 34 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 1 Double fat intake on base days 100 carbs 200 pro 88 fats 100 carbs 200 pro 88 fats 100 carbs 200 pro 88 fats 350 carbs 200 pro 44 fats 250 carbs 200 pro 44 fats 200 carbs 200 pro 44 fats 800 calorie meal Week 2 Double fat intake on base days 100 carbs 200 pro 88 fats 100 carbs 200 pro 88 fats 100 carbs 200 pro 88 fats 350 carbs 200 pro 44 fats 250 carbs 200 pro 88 fats 200 carbs 200 pro 88 fats 800 calorie meal Week 3 Add fats to med carb days 150 carbs 200 pro 88 fats 150 carbs 200 pro 88 fats 150 carbs 200 pro 88 fats 350 carbs 200 pro 44 fats 250 carbs 200 pro 88 fats 200 carbs 200 pro 88 fats 800 calorie meal Week 4 Add 50 grams carbs per day 150 carbs 200 pro 88 fats 150 carbs 200 pro 88 fats 150 carbs 200 pro 88 fats 350 carbs 200 pro 44 fats 250 carbs 200 pro 88 fats 200 carbs 200 pro 88 fats 150 carbs 200 pro 88 fats 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 “Paul has struck a unique balance between science and practical application with his approach to carb cycling as a tool for body recomposition. His approach to setting calories and timing the carbohydrates back into the diet based on the individual has proved to be very powerful and even a fun way to diet. Paul has proven time and time again he knows how to help people reach their goals and get powerful results. Respect.” - JOHN WELBOURN, Starting guard and tackle for the Philadelphia Eagles and Kansas City Chiefs 67