| 8:00am | 10:00- 11:00am | 12:00- 1:00pm | 2:00- 3:00pm | 5:00- 7:00pm | 8:00- 12:00am |
|---|---|---|---|---|---|
| Breakfast | Snack #1 | Lunch | Snack #2 | Dinner | Snack x2 |
| eat twice in this | |||||
| 4 hr time frame | |||||
| Eat FOOD | Food and/or | Eat FOOD | Food and/or | Eat FOOD | |
| No Supplements | Supplements | No Supplements | Supplements | No Supplements | Food and/or |
| Supplements | |||||
Lean Proteins |
Supplements |
Lean Proteins |
Supplements |
Lean Proteins |
|
| Egg Beaters | Champion Pure Whey | Chicken Breast | Champion Pure Whey | Chicken Breast | Supplements |
| Eggs Whites | Designer Whey | Ground Sirloin | Designer Whey | Ground Sirloin | Champion Pure Whey |
| Fat Free Cottage Cheese | Muscle Milk | Ground Turkey | Muscle Milk | Ground Turkey | Designer Whey |
| Ham | MetRx Big 100 Bar | Shrimp | MetRx Big 100 Bar | Shrimp | Muscle Milk |
| Low Fat Yogurt | Next Detour Bar | Tuna | Next Detour Bar | Tuna | MetRx Big 100 Bar |
| Omeletes | ProMax Bar | Turkey Breast | ProMax Bar | Turkey Breast | Next Detour Bar |
| Skim Milk | Etc. | White Fish | Etc. | White Fish | ProMax Bar |
| Tuna | Deli Meats: | Deli Meats: | Etc. | ||
| Ham | Ham | ||||
| Food | Roast Beef | Food | Roast Beef | ||
| Quality Carbohydrates | 1/2 Sandwich w/ Meat: | Turkey | 1/2 Sandwich w/ Meat: | Turkey | Food |
| Bagels | Ham | Ham | 1/2 Sandwich w/ Meat: | ||
| Cereals: | Roast Beef | Roast Beef | Ham | ||
| Cheerios | Tuna | Quality Carbohydrates | Tuna | Quality Carbohydrates | Roast Beef |
| Grape Nuts | Turkey | Baked Lays | Turkey | Baked Lays | Tuna |
| Honey Oats | Etc. | Beans | Etc. | Beans | Turkey |
| Special K | Fresh Fruit | Fresh Fruit | Etc. | ||
| Etc. | Bagels | Potatoes (not fried) | Bagels | Potatoes (not fried) | |
| Fresh Fruit | Baked Lays | Rice | Baked Lays | Rice | Bagels |
| Oat/ Grain Muffins | Fresh Fruit | Sweet Potatoes | Fresh Fruit | Sweet Potatoes | Baked Lays |
| Oatmeal | Pasta | Vegetables | Pasta | Vegetables | Fresh Fruit |
| Potatoes (not fried) | Potatoes (not fried) | Whole Grain Breads | Potatoes (not fried) | Whole Grain Breads | Pasta |
| Raisins | Rice | Rice | Potatoes (not fried) | ||
| Whole Grain Breads | Vegetables | Vegetables | Rice | ||
| Whole Grain Breads | Whole Grain Breads | Vegetables | |||
| Whole Grain Breads | |||||