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Part II: Sample menu for 6 day carb cycling...

Saturday, November 14, 2009



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3 Days of lower fibrous carbs (sample menu)... using the veggies from the "Fibrous Carbs" list...

Meal #1 (Breakfast):

7 egg whites or 21 grams of protein (.... lean chicken, beef, etc.)
3.527 ounces of oatmeal
3.527 ounces of tomato or any veggie
20 ounces of water

Meal #2 (mid-morning snack)

3.527 ounces of broccoli or any fibrous veggie
5.291 ounces of fish (cod, salmon, tilapia or tuna, for example) or chicken
20 ounces of water

Meal #3 (Lunch):

5.291 grams of chicken breast or lean meat
7.054 ounces of green beans or any fibrous veggie
16 ounces of water

Meal #4: (Mid-day snack)

3.529 ounces of green beans or any fibrous veggie
20 ounces of water

Meal #5 (Dinner):

5.291 ounces of lean protein
7.054 ounces of green beans or any fibrous veggie
20 ounces of water

** Calories should be within the lower end of your calorie range **
** Exercise: No cardio or strength training for this week...

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3 Days of higher carbs (Starchy carbs) (sample menu)... using the foods from the "Starchy Carbs" & "Fibrous Carbs list...

Meal #1 (Breakfast):

6 egg whites
1.76 ounces of oatmeal
half of a 10 - 11 ounces of cantaloupe
3.527 ounces of protein or protein that yields 21 grams of protein
20 ounces of water

Meal #2 (Mid-morning)

1 banana
3.52 ounces of potato
1 cup of orange juice
20 ounces of water

Meal #3 (Lunch):

1.76 ounces of rice
5.29 ounces of chicken breast
7.05 ounces of green beans (or other comparable green veggie)
20 ounces of water

Meal #4: (Mid-afternoon)
5.99 ounces of strawberry yogurt
3.52 ounces of potato
5.29 ounces of chicken breast
20 ounces of water

Meal #5 (Dinner):

5.29 ounces of lean protein
1.75 ounces of rice
7.05 ounces of broccoli or comparable veggie
20 ounces of water

Meal #6: (Late snack)

1.76 ounces of oatmeal
1 banana
5.29 ounces of chicken breast
20 ounces of water

** Calories should be within your maintenance range **

On your carb loading days, always strive to meet your maintenance level (never eat less than 400-700 calories below your maintenance level).

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.. Please note that this is only an example...

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