For 2013 I decided to dial up my diet efforts to reach that goal of 10% bodyfat by May 26th.

I used the Scoobys Workshop calorie calculator to find my BMR (2017) and my TDEE (3126). The diet has been based on these numbers.

The meal plan consists of six meals per day, consumed every three hours. There are three low carb days and one high carb day. The high carb day is to prevent muscle loss due to the low carb intake. No cheat meals or alocohol allowed. This is a heavy ass diet and I’ll probably only do it for four weeks.

Low carb days

All Quantities are in grams except for eggs.

	Food	Quantity	Calories	Proteins	Carbs	Fats
Meal 1	frozen veggies	163	120	5	24	0
06:10	scrambled egg whites	9	141	35	0	0
	nuts	20	118	3	5	10
Meal 2	oats	30	103	3	20	1
09:30	whey protein powder	54	246	40	9	1
	fish oil	7	59	0	0	6
Meal 3	frozen veggies	145	105	4	21	0
12:30	chicken breast	150	160	34	0	2
	flax seed	22	112	4	8	8
Meal 4	frozen veggies	145	105	4	21	0
15:30	chicken breast	150	160	34	0	2
	flax seed	22	112	4	8	8
Meal 5	frozen veggies	145	105	4	21	0
18:30	chicken breast	150	160	34	0	2
	flax seed	22	112	4	8	8
Meal 6	oats	30	103	3	20	1
21:30	whey protein powder	54	246	40	9	1
	fish oil	7	59	0	0	6
totals			2326	255	174	56

High carb days

All Quantities are in grams except for eggs.

	Food	Quantity	Calories	Proteins	Carbs	Fats
Meal 1	oats	88	311	11	60	4
06:10	scrambled egg whites	6	99	24	0	0
	olive oil	5	50	0	0	5
Meal 2	shredded wheat cereal	57	194	6	45	2
09:30	whey protein milk	35	164	26	6	1
	flax seed	18	93	4	6	6
Meal 3	frozen veggies	381	280	12	56	0
12:30	chicken breast	91	91	21	0	1
	nuts	18	93	4	6	6
Meal 4	shredded wheat cereal	57	194	6	45	2
15:30	whey protein milk	35	164	26	6	1
	flax seed	18	93	4	6	6
Meal 5	frozen veggies	381	280	12	56	0
18:30	chicken breast	91	91	21	0	1
	nuts	18	93	4	6	6
Meal 6	shredded wheat cereal	57	194	6	45	2
21:30	whey protein milk	35	164	26	6	1
	flax seed	18	93	4	6	6
totals			2741	217	355	50