SCULP N O U S SUB E D U G 6 WEEK F BODY SCULP 1
Carbs* Can use any cereal with of sugar or less in place of plain Cheerios Oatmeal Cream of Wheat/Rice Plain Cheerios* Sweet Potato (raw) Whole Wheat ortillas 1/4 80 cal tortilla 1/2 80 cal tortilla 85g 1 80 cal tortilla 1 80-100 cal tortilla 1 1 1/2 80 cal tortillas 1 1 2 80 cal tortillas 1 4 4 4 2 80 cal tortillas 2 2 100 cal tortillas 2 2 2 worth 2 290g 2 worth Brown Rice/Quinoa Whole Wheat Pasta Plain/Cheddar Rice Cake Black Beans/Corn Ezekial Bread/ Whole Wheat Bread 1/2 rice cake 1/4 slice 1 1 rice cake 1/2 slice 23g 1 1/2 rice cake 90g 1 slice 95g 2 rice cakes 1 1 slice 1 1 39g 2 1/2 rice cakes 1 1/2 slice 1 1 4 3 rice cakes 2 slices 1 15 5 3 1/2 rice cakes 210g 2 slices 180g 62g 4 rice cakes 2 2 1/2 slices 2 5 rice cakes 2 3 slices 2 2 79g 5 1/2 rice cakes 300g 3 slices Whole Wheat Crackers Corn ortillas White Potatoes White Rice 1/2 tortilla 1 tortilla 1 tortilla 2 tortillas 1 1 1 2 tortillas 1 3 tortillas 1 3 tortillas 2 1 4 tortillas 280g 2 2 4 tortillas 3 2 2 4.5 tortillas 3 190g 6 WEEK F BODY SCULP 2
SUBSUON GUDE Fats * Flavored peanut butter or almond butter can be used if the sugar is less than for Butter Cheddar Cheese Mozzarella Cheese Feta Cheese Pecans Almonds/Almond Butter/ Cashews 3g 9g 10g 1 1 10g 2 2 1 2 33g 1 1 1 1 2 42g 1 1 21g 3 22g 2 1 2 4 5 5 2 2 6 29g 2 5 3 Peanut Butter* Coconut Oil/EVOO Avocado Olive Oil Mayo String Cheese 3/4 t. 1/3 string cheese 1 1/2 t. 1/2 string cheese 2 t. 45g 1 string cheese 1 2 1/2 t. 1 string cheese 1 1. 1 1/2 string cheese 1 2 3 1/2 t. 90g 2 string cheese 1 2 4 1/2 t. 105g 5 2 string cheese 5 t. 1 2 1/2 string cheese 2 3 5 1/2 t. 1 3 string cheese 6 WEEK F BODY SCULP 3
SUBSUON GUDE Protein * Amount depends on brand and flavor so check nutrition labels Flavored Greek Yogurts are also an option: he best bets are Chobani flavored for approx 150 calories or Dannon Light & Fit greek for approx 100 calories 1 1 1 2 2 2 Chicken Breast 85g 1 1 195g 210g Any White Fish Pork enderloin urkey Breast Ground Beef (96/4) 99% FF Ground urkey 45g 45g 85g 85g 95g 95g 1 80g 110g 145g 1 1 1 1 1 1 190g 1 2 195g 195g 195g 2 1 2 210g 210g 2 180g 2 Ground urkey (93/7) op Sirloin Salmon Egg Whites Whole Eggs Protein Powder* 2 egg whites 1/2 egg 1 1 1 3 egg whites 3/4 egg 45g 5 egg whites 1 egg 6 egg whites 1 egg+2 egg whites 7 egg whites 1 egg+3 egg whites 95g 85g 85g 9 egg whites 2 eggs 110g 95g 95g 10 egg whites 2 eggs+2 egg whites 1 110g 110g 12 egg whites 2 eggs+3 egg whites 23g 39g 4 62g 2 1 1 1 13 egg whites 3 eggs 2 1 1 1 14 egg whites 3 eggs+3 egg whites 7 2 172g 16 egg whites 3 eggs+4 egg whites 8 1 1 1 2 2 2 Beef Jerky* Low Fat Cottage Cheese Plain FF Greek Yogurt Fat Free Cheese* Lean Ham 1 85g 1 90g 1 52g 80g 210g 8 3 180g 2 105g 1 43g 210g 285g 123g 1 2 3 1 1 5 2 3 15 180g 300g 410g 3 4 192g 2 6 WEEK F BODY SCULP 4
Fruit 1 1 1 Apple Banana Pear Peach Strawberries 1 1 180g 195g 2 2 2 300g 2 1 300g 3 3 300g 1 3 390g 4 3 4 4 5 400g 2 480g 5 600g Raspberries Blueberries Watermelon Mango Pineapple 1 1 1 45g 80g 90g 1 85g 1 2 1 180g 3 1 2 2 400g 210g 2 300g 2 480g 2 300g 3 305g 5 290g 3 400g 3 6 3 400g Grapes Nectarine Canteloupe Kiwi Cherries 1 1 1 110g 185g 2 2 300g 1 80g 1 205g 110g 1 2 2 1 280g 3 185g 3 410g 2 2 390g 480g 2 280g 445g 5 300g 3 1 1 1 Plum Grapefruit Oranges Papaya 110g 1 1 1 180g 180g 210g 2 2 2 300g 2 300g 3 3 300g 3 380g 4 3 4 4 480g 400g 480g 6 WEEK F BODY SCULP 5