JOSHUA ZITTING S 8 WEEK SHRED NUTRITION PLAN

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1 JOSHUA ZITTING S 8 WEEK SHRED NUTRITION PLAN

2 PHASE 1 WEEKS 1-3 Protein - 1.5g per lb. of body weight Carbs - 1g per lb. of body weight Fat - 0.5g per lb. of body weight 3 whole eggs 3 egg whites 1 cup cooked oatmeal w/ one scoop protein powder MORNING 8 oz. Whole Fat Greek Yogurt MORNING SUPPLETS 1 cup coffee Green tea 8 oz Lean Ground Turkey 1 cup or serving of asparagus 2 Tablespoons apple cider vinegar 1/2 cup low fat cottage cheese / 10 almonds PRE-WORKOUT SUPPLETS 5 g creatine 2 scoops protein powder 5 g BCAAs 8 oz Chicken Breast 1 sweet potato NIGHTTIME TOTALS Men Calories: 2,600 Protein: 280 g Carbs: 180 g Fat: 80 g This example is a meal plan for a male weighing 180 lbs. So simply calculate Meal plan can be exactly the same foods for women just simply smaller portion sizes. For women the portion size is approximately 1/3 smaller. Totals for women based on 120 lb. woman.

3 PHASE 1 WEEKS 1-3 WO Protein - 1.5g per lb. of body weight Carbs - 1g per lb. of body weight Fat - 0.5g per lb. of body weight 1 whole eggs 2 egg whites 1/2 cup cooked oatmeal w/ one scoop protein powder MORNING 6 oz. Whole Fat Greek Yogurt MORNING SUPPLETS 1 cup coffee Green tea 5 g creatine 1 scoops protein powder 5 g BCAAs 6 oz Lean Ground Turkey 1 cup or serving of asparagus 2 Tablespoons apple cider vinegar 6 oz Chicken Breast 1/2 sweet potato NIGHTTIME 1/2 cup low fat cottage cheese / 10 almonds PRE-WORKOUT SUPPLETS TOTALS Women Calories: 1,700 Protein: 180 g Carbs: 120 g Fat: 60 g WO This example is a meal plan for a female weighing 120 lbs. So simply calculate

4 PHASE 2 WEEKS 4-6 Protein - 1.5g per lb. of body weight Carbs - 1g per lb. of body weight Fat - 0.5g per lb. of body weight INTERMITTENT FASTING WEEKS 8 Hour Feeding Period from 12-8 Same Calories as Phase 1 As Much, Tea, or Water as Wanted til Noon MORNING 1 scoop Flavored BCAAs in water 1 cup coffee w/ 1 tsp. organic coconut oil ( Noon ) 3 whole eggs 3 egg whites 1 cup cooked oatmeal w/ one scoop protein powder 1 can tuna 1 cup or serving of asparagus 2 Tablespoons apple cider vinegar 2 string cheese 1 oz walnuts PRE-WORKOUT SUPPLETS 5 g creatine 2 scoops protein powder 5 g BCAAs - 7pm 8 oz Chicken Breast 1 sweet potato ( Must Have Before 8pm ) TOTALS Men Calories: 2,600 Protein: 280 g Carbs: 180 g Fat: 80 g Phase 2 is the same calories as phase one the only difference is introducing intermittent fasting

5 WO PHASE 2 WEEKS 4-6 Protein - 1.5g per lb. of body weight Carbs - 1g per lb. of body weight Fat - 0.5g per lb. of body weight INTERMITTENT FASTING WEEKS 8 Hour Feeding Period from 12-8 Same Calories as Phase 1 As Much, Tea, or Water as Wanted til Noon PRE-WORKOUT SUPPLETS 1 whole eggs 2 egg whites MORNING 6 oz. Whole Fat Greek Yogurt 1 scoops protein powder 5 g BCAAs MORNING SUPPLETS 1 cup coffee Green tea 6 oz Lean Ground Turkey 1 cup or serving of asparagus 2 Tablespoons apple cider vinegar 1/2 cup low fat cottage cheese / 10 almonds 5 g creatine This example is a meal plan for a female weighing 120 lbs. So simply calculate 6 oz Chicken Breast 1/2 sweet potato NIGHTTIME WO TOTALS Women Calories: 1,700 Protein: 180 g Carbs: 120 g Fat: 60 g

6 PHASE 3 WEEKS 7-8 Protein - 1.5g per lb. of body weight Carbs g per lb. of body weight Fat - 0.5g per lb. of body weight 2 whole eggs 3 egg whites 1 Scoop protein powder in water MORNING 5 g creatine Water, Water, Water 8 oz. Whole Fat Greek Yogurt 2 scoops protein powder 5 g BCAAs 2.5 g Creatine MORNING SUPPLETS 1 cup coffee or Green Tea 8 oz Chicken Breast 1 grilled chicken breast salad 1 cup or serving of asparagus Celery Sticks / 1 Tbs. Peanut Butter / 1 oz Honey PRE-WORKOUT SUPPLETS NIGHTTIME TOTALS Men Calories: 2,200 Protein: 280 g Carbs: 180 g Fat: 80 g Phase 3 is Low Carb Diet 6 days with the 7th Day Rest Day as a High Carb Day See High Carb Day Menu for details on what to eat for the 1 rest day This example is a meal plan for a male weighing 180 lbs. or Female 120 lbs. So simply calculate for your weight range whether male or female to get your total daily calorie allowance and slightly adjust food Meal plan can be exactly the same foods for women just simply smaller portion sizes. Totals for women based on 120 lb. woman.

7 PHASE 3 WEEKS 7-8 WO Protein - 1.5g per lb. of body weight Carbs g per lb. of body weight Fat - 0.5g per lb. of body weight 2 whole eggs 2 egg whites 1 Scoop protein powder in water MORNING 6 oz. Whole Fat Greek Yogurt 5 g creatine Water, Water, Water MORNING SUPPLETS 1 scoops protein powder 5 g BCAAs 2.5 g Creatine 1 cup coffee or Green Tea 1 grilled chicken breast salad 1 cup or serving of asparagus Celery Sticks / 1 Tbs. Peanut Butter / 1 oz Honey PRE-WORKOUT SUPPLETS Phase 3 is Low Carb Diet 6 days with the 7th Day Rest Day as a High Carb Day See High Carb Day Menu for details on what to eat for the 1 rest day 6 oz Chicken Breast NIGHTTIME 1 whole egg, 1 eggs white spinach omelette TOTALS Women Calories: 1500 Protein: 180 g Carbs: 60 g Fat: 60 g This example is a meal plan for a female weighing 120 lbs. So simply calculate

8 PHASE 3 HIGH CARB DAY 7TH DAY - REST DAY U Protein - 1.5g per lb. of body weight Carbs g per lb. of body weight Fat - 0.5g per lb. of body weight min after waking 2 string cheese 1 apple 1 oz bag chips or 1 bag low fat popcorn 3 Protein Pancakes w/ sugar free syrup 2 whole eggs 3 egg whites 1 Scoop protein shake in water - Stir Fry Whole wheat English Muffin Breakfast Sandwich Ham / Egg whites / Provolone ( alternative - Starbucks reduced fat turkey breakfast ) 8 oz Chicken Breast 1 bag steamers asian medley 1/2 can black beans Cook all together in pot and season with Mrs. Dash for flavor MORNING SUPPLETS NIGHTTIME - Sludge MORNING 1 cup coffee or Green Tea Whole Wheat Turkey Club BLT 1oz. bag chips 1 Scoop Protein powder 1/2 cup Greek yogurt 2 tbs peanut butter Men TOTALS Calories: 3100 Protein: 280 g Carbs: 280 g Fat: 80 g THIS High Carb U is only one day a week on your rest day and Only During Phase 3 This example is a meal plan for a male weighing 180 lbs. So simply calculate

9 WO PHASE 3 HIGH CARB DAY 7TH DAY - REST DAY U Protein - 1.5g per lb. of body weight Carbs g per lb. of body weight Fat - 0.5g per lb. of body weight min after waking 2 Protein Pancakes w/ sugar free syrup 1 whole eggs 2 egg whites 1 Scoop protein shake in water MORNING Whole wheat English Muffin Breakfast Sandwich Ham / Egg whites / Provolone ( alternative - Starbucks reduced fat turkey breakfast ) MORNING SUPPLETS 1 cup coffee or Green Tea 6 inch Whole Wheat Turkey Club BLT 1oz. bag chips 1 string cheese 1 apple 1 oz bag chips or 1 bag low fat popcorn - Stir Fry 6 oz Chicken Breast 1 bag steamers asian medley 1/2 can black beans Cook all together in pot and season with Mrs. Dash for flavor NIGHTTIME - Sludge 1/2 Scoop Protein powder 1/2 cup Greek yogurt 1 tbs peanut butter Women TOTALS Calories: 2000 Protein: 180 g Carbs: 180 g Fat: 60 g WO THIS High Carb U is only one day a week on your rest day and Only During Phase 3 This example is a meal plan for a female weighing 120 lbs. So simply calculate