Carb Up Day

MEAL	TYPE
1	P/O
2	P/A
3	FF
4	FF

 

Type Key:	P = Protein	S = Starch	V = Vegetables
	O = Fat	A = Fruit	FF = Free Food

 

 

DAILY GUIDELINES AND DIRECTIONS

1. The above example food plan shows 4 meals because you’ll be eating so many extra calories from your two re-feed / cheat meals. Try to perform your daily workout about an hour or two before your first re-feed.
2. Avoid desserts and alcohol as much as possible until after day 21. If you decide to have alcohol, consume it AFTER your cheat meals. If you decide to have a dessert, have only ONE piece and use it in place of one of your cheat meals.
3. Don’t overeat or stuff at re-feed / cheat meals. Eat until satisfied. Don’t binge or stuff.
4. If you would like to substitute a different food at any particular meal, you must follow the type listed next to that meal and substitute the same type of food listed on your substitution list above.