This will be the meal plan you will follow for the next four weeks. It takes discipline to carve out your ideal physique. Be strong and do not give in to temptation. Be a champion of your mind, and your body will become that of a champion.
You will carb cycle through this plan to maintain your lean body mass and deplete your fat stores. Follow the below schedule to determine which days will be a high carb day and which days will be low carb.
Measure everything uncooked.
Day 1: Low
Day 2: Low
Day 3: Low
Day 4: High
Day 5: Low
Day 6: Low
Day 7: High
Week 1
Low Carb Day
Meal 1 – 11.5 oz – Egg whites, 2 oz – Potato, 1/2 cup – Almonds, 3/4 cup – Tomato
Meal 2 – 5 oz – Chicken, 1/2 cup – Almonds, 3/4 cup – Green Beans
Meal 3 – 5 oz – Turkey, 1/2 cup – Pecans, 3/4 cup – Green Beans
Meal 4 – 5 oz – Chicken, 4.5 oz – Potato, 1/2 cup – Walnuts, 3/4 cup – Green Beans
Workout
Meal 5 – 3 oz – Salmon, 4.5 oz – Potato, 3/4 cup – Tomato
High Carb Day
Meal 1 – 11.5 oz – Egg whites, 12 oz – Potato, 1/2 tbsp – Olive Oil, 3/4 cup – Carrots
Meal 2 – 5 oz – Turkey, 2.5 oz – Jasmine Rice, 9 nuts – Almonds, 3/4 cup – Bell Peppers
Meal 3 – 5 oz – Turkey, 2.5 oz – Jasmine Rice, 1/2 tbsp – Olive Oil, 3/4 cup – Tomato
Meal 4 – 11.5 oz – Egg whites, 12 oz – Potato, 9 nuts – Almonds, 3/4 cup – Carrots
Workout
Meal 5 – 5 oz – Chicken, 2.5 oz – Basmati Rice, 3/4 cup – Bell Peppers
Week 2
Low Carb Day
Meal 1 – 11.5 oz – Egg whites, 0.5 oz – Oatmeal, 1/2 cup – Almonds, 3/4 cup – Bell Peppers
Meal 2 – 5 oz – Chicken, 1/2 cup – Almonds, 3/4 cup – Bell Peppers
Meal 3 – 5 oz – Turkey, 3 tbsps – Olive Oil, 3/4 cup – Green Beans
Meal 4 – 4 oz – Tuna, 4.5 oz – Potato, 1/2 cup – Pecans, 3/4 cup – Bell Peppers
Workout
Meal 5 – 5 oz – Chicken, 1 oz – Jasmine Rice, 3/4 cup – Tomato
High Carb Day
Meal 1 – 11.5 oz – Egg whites, 9 nuts – Almonds, 3/4 cup – Bell Peppers
Meal 2 – 5 oz – Chicken, 2.5 oz – Oatmeal, 1 tbsp – Peanut Butter, 3/4 cup – Bell Peppers
Meal 3 – 4 oz – Tuna, 12 oz – Potato, 1/2 tbsp – Olive Oil, 3/4 cup – Tomato
Meal 4 – 5 oz – Turkey, 2.5 oz – Jasmine Rice, 1 tbsp – Peanut Butter, 3/4 cup – Bell Peppers
Workout
Meal 5 – 5 oz – Turkey, 2.5 oz – Basmati Rice, 3/4 cup – Bell Peppers
Week 3
Low Carb Day
Meal 1 – 11.5 oz – Egg whites, 2 oz – Potato, 1/2 cup – Almonds, 3/4 cup – Tomato
Meal 2 – 5 oz – Chicken, 1/2 cup – Almonds, 3/4 cup – Green Beans
Meal 3 – 5 oz – Turkey, 1/2 cup – Pecans, 3/4 cup – Green Beans
Meal 4 – 5 oz – Chicken, 4.5 oz – Potato, 1/2 cup – Walnuts, 3/4 cup – Green Beans
Workout
Meal 5 – 3 oz – Salmon, 4.5 oz – Potato, 3/4 cup – Tomato
High Carb Day
Meal 1 – 11.5 oz – Egg whites, 12 oz – Potato, 1/2 tbsp – Olive Oil, 3/4 cup – Carrots
Meal 2 – 5 oz – Turkey, 2.5 oz – Jasmine Rice, 9 nuts – Almonds, 3/4 cup – Bell Peppers
Meal 3 – 5 oz – Turkey, 2.5 oz – Jasmine Rice, 1/2 tbsp – Olive Oil, 3/4 cup – Tomato
Meal 4 – 11.5 oz – Egg whites, 12 oz – Potato, 9 nuts – Almonds, 3/4 cup – Carrots
Workout
Meal 5 – 5 oz – Chicken, 2.5 oz – Basmati Rice, 3/4 cup – Bell Peppers
Week 4
Low Carb Day
Meal 1 – 11.5 oz – Egg whites, 0.5 oz – Oatmeal, 1/2 cup – Almonds, 3/4 cup – Bell Peppers
Meal 2 – 5 oz – Chicken, 1/2 cup – Almonds, 3/4 cup – Bell Peppers
Meal 3 – 5 oz – Turkey, 3 tbsps – Olive Oil, 3/4 cup – Green Beans
Meal 4 – 4 oz – Tuna, 4.5 oz – Potato, 1/2 cup – Pecans, 3/4 cup – Bell Peppers
Workout
Meal 5 – 5 oz – Chicken, 1 oz – Jasmine Rice, 3/4 cup – Tomato
High Carb Day
Meal 1 – 11.5 oz – Egg whites, 9 nuts – Almonds, 3/4 cup – Bell Peppers
Meal 2 – 5 oz – Chicken, 2.5 oz – Oatmeal, 1 tbsp – Peanut Butter, 3/4 cup – Bell Peppers
Meal 3 – 4 oz – Tuna, 12 oz – Potato, 1/2 tbsp – Olive Oil, 3/4 cup – Tomato
Meal 4 – 5 oz – Turkey, 2.5 oz – Jasmine Rice, 1 tbsp – Peanut Butter, 3/4 cup – Bell Peppers
Workout
Meal 5 – 5 oz – Turkey, 2.5 oz – Basmati Rice, 3/4 cup – Bell Peppers
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