Foundation Healthy Carbs
FIRST THING AM TRAINING
2/3 of shake upon waking, 1/3 during workout
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
35g whey in water
---
---
---
---
---
45g
20 minutes after workout
35g
2 cups
10g
55g
75g
95g
---
2-4 hours after last meal
35g
2 cups
15g
35g
50g
65g
---
3-5 hours after last meal
35g
2 cups
15g
30g
35g
50g
---
3-5 hours after last meal
35g
2 cups
15g
20g
25g
35g
---
35g casein in water
---
25g
20g
25g
35g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 1 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
1-3 hours before workout
35g
2 cups
25g
30g
35g
50g
---
1/2 shake during workout, 1/2 right after
35g whey in water
---
---
---
---
---
30g
40 minutes after workout
35g
2 cups
10g
55g
75g
95g
---
2-4 hours after last meal
35g
2 cups
15g
35g
50g
65g
---
3-5 hours after last meal
35g
2 cups
15g
30g
35g
50g
---
35g casein in water
---
25g
20g
25g
35g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 2 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
35g
2 cups
15g
30g
35g
50g
---
1-3 hours before workout 1/2 shake during workout, 1/2 right after
35g
2 cups
15g
30g
35g
50g
30g
35g whey in water
---
---
30g
35g
50g
---
40 minutes after workout
35g
2 cups
10g
---
---
---
---
2-4 hours after last meal
35g
2 cups
15g
55g
75g
95g
---
35g casein in water
---
25g
30g
35g
50g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 3 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
35g
2 cups
15g
30g
35g
50g
---
3-5 hours after last meal
35g
2 cups
15g
30g
35g
50g
30g
1-3 hours before workout
35g
2 cups
15g
---
---
---
---
1/2 shake during workout, 1/2 right after
35g whey in water
---
---
55g
75g
95g
---
40 minutes after workout
35g
2 cups
10g
35g
50g
65g
---
35g casein in water
---
25g
20g
25g
35g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 4 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
35g
2 cups
15g
20g
25g
35g
---
3-5 hours after last meal
35g
2 cups
15g
20g
25g
35g
---
3-5 hours after last meal
35g
2 cups
15g
20g
25g
35g
---
1-3 hours before workout
35g
15g
35g
50g
65g
---
1/2 shake during workout, 1/2 right after
2 cups
35g whey in water
---
---
---
---
---
65
35g
2 cups
15g
55g
75g
105g
---
Bedtime
Healthy Carbs
NON-WEIGHT TRAINING DAY
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
45g
2 cups
---
---
25g
---
---
3-5 hours after last meal
45g
2 cups
---
---
25g
---
---
3-5 hours after last meal
45g
2 cups
---
---
25g
---
---
3-5 hours after last meal
45g
2 cups
---
---
25g
---
---
45g casein in water
---
---
---
---
---
---
Bedtime
www.ownyoureating.com
Weight Loss 1 Healthy Carbs
FIRST THING AM TRAINING
2/3 of shake upon waking, 1/3 during workout
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
35g whey in water
---
---
---
---
---
45g
20 minutes after workout
35g
3 cups
---
55g
75g
95g
---
2-4 hours after last meal
35g
3 cups
---
35g
50g
65g
---
3-5 hours after last meal
35g
3 cups
---
30g
35g
50g
---
3-5 hours after last meal
35g
3 cups
10g
20g
25g
35g
---
35g casein in water
---
20g
20g
25g
35g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 1 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
1-3 hours before workout
35g
3 cups
---
30g
35g
50g
---
1/2 shake during workout, 1/2 right after
35g whey in water
---
---
---
---
---
30g
40 minutes after workout
35g
3 cups
---
55g
75g
95g
---
2-4 hours after last meal
35g
3 cups
---
35g
50g
65g
---
3-5 hours after last meal
35g
3 cups
10g
30g
35g
50g
---
35g casein in water
---
20g
20g
25g
35g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 2 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
35g
3 cups
---
30g
35g
50g
---
1-3 hours before workout 1/2 shake during workout, 1/2 right after
35g
3 cups
---
30g
35g
50g
30g
35g whey in water
3 cups
5g
30g
---
---
---
40 minutes after workout
35g
---
---
---
75g
95g
---
2-4 hours after last meal
35g
3 cups
5g
55g
50g
65g
---
35g casein in water
---
20g
30g
25g
35g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 3 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
35g
3 cups
---
30g
35g
50g
---
3-5 hours after last meal
35g
3 cups
---
30g
35g
50g
30g
1-3 hours before workout
35g
3 cups
5g
30g
35g
50g
---
1/2 shake during workout, 1/2 right after
35g whey in water
---
---
---
---
---
---
40 minutes after workout
35g
3 cups
5g
55g
75g
95g
---
35g casein in water
---
20g
30g
35g
50g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 4 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
35g
3 cups
---
20g
25g
35g
---
3-5 hours after last meal
35g
3 cups
---
20g
25g
35g
---
3-5 hours after last meal
35g
3 cups
10g
20g
25g
35g
---
1-3 hours before workout
35g
10g
35g
50g
65g
---
1/2 shake during workout, 1/2 right after
3 cups
35g whey in water
---
---
---
---
---
65
35g
3 cups
15g
55g
75g
95g
---
Bedtime
Healthy Carbs
NON-WEIGHT TRAINING DAY
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
45g
3 cups
---
---
25g
---
---
3-5 hours after last meal
45g
3 cups
---
---
25g
---
---
3-5 hours after last meal
45g
3 cups
---
---
25g
---
---
3-5 hours after last meal
45g
3 cups
10g
---
25g
---
---
45g casein in water
---
20g
---
---
---
---
Bedtime
www.ownyoureating.com
Weight Loss 2 Healthy Carbs
FIRST THING AM TRAINING
2/3 of shake upon waking, 1/3 during workout
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
35g whey in water
---
---
---
---
---
45g
20 minutes after workout
35g
3 cups
---
25g
55g
75g
---
2-4 hours after last meal
35g
3 cups
---
---
35g
50g
---
3-5 hours after last meal
35g
3 cups
---
---
30g
35g
---
3-5 hours after last meal
35g
3 cups
10g
---
20g
25g
---
35g casein in water
---
20g
---
20g
25g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 1 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
1-3 hours before workout
35g
3 cups
---
15g
30g
35g
---
1/2 shake during workout, 1/2 right after
35g whey in water
---
---
No Carbs Just Whey
---
---
30g
40 minutes after workout
35g
3 cups
---
25g
55g
75g
---
2-4 hours after last meal
35g
3 cups
---
---
35g
50g
---
3-5 hours after last meal
35g
3 cups
10g
---
30g
35g
---
35g casein in water
---
20g
---
20g
25g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 2 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
35g
3 cups
---
---
30g
35g
---
1-3 hours before workout 1/2 shake during workout, 1/2 right after
35g
3 cups
---
15g
30g
35g
30g
35g whey in water
---
---
No Carbs Just Whey
---
---
---
40 minutes after workout
35g
3 cups
---
25g
55g
75g
---
2-4 hours after last meal
35g
3 cups
10g
---
35g
50g
---
35g casein in water
---
20g
---
20g
25g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 3 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
35g
3 cups
---
---
0g
35g
---
3-5 hours after last meal
35g
3 cups
---
---
30g
35g
30g
1-3 hours before workout
35g
3 cups
5g
15g
30g
35g
---
1/2 shake during workout, 1/2 right after
35g whey in water
---
---
No Carbs Just Whey
---
---
---
40 minutes after workout
35g
3 cups
5g
25g
55g
75g
---
35g casein in water
---
20g
---
30g
35g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 4 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
35g
3 cups
---
---
20g
25g
---
3-5 hours after last meal
35g
3 cups
---
---
20g
25g
---
3-5 hours after last meal
35g
3 cups
10g
---
20g
25g
---
1-3 hours before workout
35g
10g
15g
35g
50g
---
1/2 shake during workout, 1/2 right after
3 cups
35g whey in water
---
---
No Carbs Just Whey
---
---
65
35g
3 cups
15g
25g
55g
75g
---
Bedtime
Healthy Carbs
NON-WEIGHT TRAINING DAY
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
45g
3 cups
---
---
---
---
---
3-5 hours after last meal
45g
3 cups
---
---
---
---
---
3-5 hours after last meal
45g
3 cups
---
---
25g
---
---
3-5 hours after last meal
45g
3 cups
10g
---
25g
---
---
45g casein in water
---
20g
---
---
---
---
Bedtime
www.ownyoureating.com
Weight Loss 3 Healthy Carbs
FIRST THING AM TRAINING
2/3 of shake upon waking 1/3 during workou
Protein
Veggies
Healthy Fats
5g whey in water
---
---
20 minutes after workout
35g
3 cups
---
2-4 hours after last meal
35g
3 cups
---
3-5 hours after last meal
35g
3 cups
---
3-5 hours after last meal
35g
3 cups
---
35g casein in water
---
---
Bedtime
LIGHT
MODERATE
HARD
Workout Carbs
No Carbs Just Whey
---
---
45g
25g
55g
---
---
35g
---
---
30g
---
---
20g
---
---
20g
---
---------
Healthy Carbs
TRAINING
AFTER 1 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
1-3 hours before workout
35g
3 cups
---
---
15g
30g
---
1/2 shake during workout, 1/2 right after
35g whey in water
---
---
No Carbs Just Whey
No Carbs Just Whey
---
30g
40 minutes after workout
35g
3 cups
---
---
25g
55g
---
2-4 hours after last meal
35g
3 cups
---
---
---
35g
---
3-5 hours after last meal
35g
3 cups
----
---
---
30g
---
35g casein in water
---
---
---
---
20g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 2 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
35g
3 cups
---
---
---
30g
---
1-3 hours before workout
3 cups
---
---
15g
1/2 shake during workout, 1/2 right after
35g
30g
---
35g whey in water
---
---
No Carbs Just Whey
No Carbs Just Whey
---
30g
40 minutes after workout
35g
3 cups
---
---
25g
55g
---
2-4 hours after last meal
35g
3 cups
---
---
---
35g
---
35g casein in water
---
---
---
---
20g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 3 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
35g
3 cups
---
---
0g
35g
---
3-5 hours after last meal
35g
3 cups
---
---
30g
35g
30g
1-3 hours before workout
35g
3 cups
5g
15g
30g
35g
---
1/2 shake during workout, 1/2 right after
35g whey in water
---
---
No Carbs Just Whey
---
---
---
40 minutes after workout
35g
3 cups
5g
25g
55g
75g
---
35g casein in water
---
20g
---
30g
35g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 4 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
35g
3 cups
---
---
---
20g
---
3-5 hours after last meal
35g
3 cups
---
---
---
20g
---
3-5 hours after last meal
35g
3 cups
---
---
---
20g
---
1-3 hours before workout
35g
---
---
15g
35g
---
1/2 shake during workout, 1/2 right after
3 cups
35g whey in water
---
---
No Carbs Just Whey
No Carbs Just Whey
---
65
35g
3 cups
---
---
25g
55g
---
Bedtime
Healthy Carbs
NON-WEIGHT TRAINING DAY
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
45g
3 cups
---
---
---
---
---
3-5 hours after last meal
45g
3 cups
---
---
---
---
---
3-5 hours after last meal
45g
3 cups
---
---
---
---
---
3-5 hours after last meal
45g
3 cups
---
---
---
---
---
45g casein in water
---
---
---
---
---
---
Bedtime
www.ownyoureating.com
REVERSE DIET 1 Healthy Carbs
FIRST THING AM TRAINING
2/3 of shake upon waking, 1/3 during workout
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
35g whey in water
---
---
---
---
---
45g
20 minutes after workout
35g
3 cups
---
25g
55g
75g
---
2-4 hours after last meal
35g
3 cups
---
---
35g
50g
---
3-5 hours after last meal
35g
3 cups
---
---
30g
35g
---
3-5 hours after last meal
35g
3 cups
10g
---
20g
25g
---
35g casein in water
---
20g
---
20g
25g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 1 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
1-3 hours before workout
35g
3 cups
---
15g
30g
35g
---
1/2 shake during workout, 1/2 right after
35g whey in water
---
---
No Carbs Just Whey
---
---
30g
40 minutes after workout
35g
3 cups
---
25g
55g
75g
---
2-4 hours after last meal
35g
3 cups
---
---
35g
50g
---
3-5 hours after last meal
35g
3 cups
10g
---
30g
35g
---
35g casein in water
---
20g
---
20g
25g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 2 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
35g
3 cups
---
---
30g
35g
---
1-3 hours before workout
35g
3 cups
---
15g
30g
35g
---
35g
---
---
No Carbs Just Whey
---
---
30g
40 minutes after workout
35g whey in water
3 cups
---
25g
55g
75g
---
2-4 hours after last meal
35g
3 cups
10g
---
35g
50g
---
35g casein in water
---
20g
---
20g
25g
---
1/2 shake during workout, 1/2 right after
Bedtime
Healthy Carbs
TRAINING
AFTER 3 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
35g
3 cups
---
---
0g
35g
---
3-5 hours after last meal
35g
3 cups
---
---
30g
35g
---
1-3 hours before workout
35g
3 cups
5g
15g
30g
35g
---
1/2 shake during workout, 1/2 right after
35g whey in water
---
---
No Carbs Just Whey
---
---
30g
40 minutes after workout
35g
3 cups
5g
25g
55g
75g
---
35g casein in water
---
20g
---
30g
35g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 4 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
35g
3 cups
---
---
20g
25g
---
3-5 hours after last meal
35g
3 cups
---
---
20g
25g
---
3-5 hours after last meal
35g
3 cups
10g
---
20g
25g
---
1-3 hours before workout
35g
10g
15g
35g
50g
---
1/2 shake during workout, 1/2 right after
3 cups
35g whey in water
---
---
No Carbs Just Whey
---
---
65g
35g
3 cups
15g
25g
55g
75g
---
Bedtime
Healthy Carbs
NON-WEIGHT TRAINING DAY
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
45g
3 cups
---
---
---
---
---
3-5 hours after last meal
45g
3 cups
---
---
---
---
---
3-5 hours after last meal
45g
3 cups
---
---
25g
---
---
3-5 hours after last meal
45g
3 cups
10g
---
25g
---
---
45g casein in water
---
20g
---
---
---
---
Bedtime
www.ownyoureating.com
REVERSE DIET 2 Healthy Carbs
FIRST THING AM TRAINING
2/3 of shake upon waking, 1/3 during workout
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
35g whey in water
---
---
---
---
---
45g
20 minutes after workout
35g
3 cups
---
55g
75g
95g
---
2-4 hours after last meal
35g
3 cups
---
35g
50g
65g
---
3-5 hours after last meal
35g
3 cups
---
30g
35g
50g
---
Bedtime
35g
3 cups
10g
20g
25g
35g
---
35g casein in water
---
20g
20g
25g
35g
---
Healthy Carbs
TRAINING
AFTER 1 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
1-3 hours before workout
35g
3 cups
---
30g
35g
50g
---
1/2 shake during workout, 1/2 right after
35g whey in water
---
---
---
---
---
30g
40 minutes after workout
35g
3 cups
---
55g
75g
95g
---
2-4 hours after last meal
35g
3 cups
---
35g
50g
65g
---
3-5 hours after last meal
35g
3 cups
10g
30g
35g
50g
---
35g casein in water
---
20g
20g
25g
35g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 2 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
35g
3 cups
---
30g
35g
50g
---
1-3 hours before workout
3 cups
---
30g
35g
1/2 shake during workout, 1/2 right after
35g
50g
---
35g whey in water
---
---
---
---
---
30g
40 minutes after workout
35g
3 cups
---
55g
75g
95g
---
2-4 hours after last meal
35g
3 cups
10g
35g
50g
65g
---
35g casein in water
---
20g
20g
25g
35g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 3 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
35g
3 cups
---
30g
35g
50g
---
3-5 hours after last meal
35g
3 cups
---
30g
35g
50g
---
1-3 hours before workout
35g
3 cups
5g
30g
35g
50g
---
1/2 shake during workout, 1/2 right after
35g whey in water
---
---
---
---
---
30g
40 minutes after workout
35g
3 cups
5g
55g
75g
95g
---
35g casein in water
---
20g
30g
35g
50g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 4 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
35g
3 cups
---
20g
25g
35g
---
3-5 hours after last meal
35g
3 cups
---
20g
25g
35g
---
3-5 hours after last meal
35g
3 cups
10g
20g
25g
35g
---
1-3 hours before workout
35g
10g
35g
50g
65g
---
1/2 shake during workout, 1/2 right after
3 cups
35g whey in water
---
---
---
---
---
65g
35g
3 cups
15g
55g
75g
95g
---
Bedtime
Healthy Carbs
NON-WEIGHT TRAINING DAY
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
45g
3 cups
---
---
25g
---
---
3-5 hours after last meal
45g
3 cups
---
---
25g
---
---
3-5 hours after last meal
45g
3 cups
---
---
25g
---
---
3-5 hours after last meal
45g
3 cups
10g
---
25g
---
---
45g casein in water
---
20g
---
---
---
---
Bedtime
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New Foundation Healthy Carbs
FIRST THING AM TRAINING
2/3 of shake upon waking, 1/3 during workout
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
30g whey in water
---
---
---
---
---
45g
20 minutes after workout
30g
2 cups
10g
10g
70g
90g
---
2-4 hours after last meal
30g
2 cups
15g
15g
45g
60g
---
3-5 hours after last meal
30g
2 cups
15g
15g
35g
45g
---
3-5 hours after last meal
30g
2 cups
15g
15g
25g
30g
---
30g casein in water
---
25g
25g
25g
30g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 1 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
35g
45g
---
1-3 hours before workout
30g
2 cups
25g
25g
1/2 shake during workout, 1/2 right after
30g whey in water
---
---
---
40 minutes after workout
30g
2 cups
10g
50g
2-4 hours after last meal
30g
2 cups
15g
35g
3-5 hours after last meal
30g
2 cups
15g
25g
30g casein in water
---
25g
15g
Bedtime
70g 45g 35g 25g
---
90g
---
60g
---
45g
---
30g
---
Healthy Carbs
TRAINING
AFTER 2 MEAL
30g
---
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
30g
2 cups
15g
25g
35g
45g
---
1-3 hours before workout
2 cups
15g
25g
35g
1/2 shake during workout, 1/2 right after
30g
45g
---
30g whey in water
---
---
---
---
---
30g
40 minutes after workout
30g
2 cups
10g
50g
70g
90g
---
2-4 hours after last meal
30g
2 cups
15g
35g
45g
60g
---
30g casein in water
---
25g
15g
25g
30g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 3 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
30g
2 cups
15g
25g
35g
45g
---
3-5 hours after last meal
30g
2 cups
15g
25g
35g
45g
---
1-3 hours before workout
30g
2 cups
15g
25g
35g
45g
---
1/2 shake during workout, 1/2 right after
30g whey in water
---
---
---
---
---
30g
40 minutes after workout
30g
2 cups
10g
50g
70g
90g
---
30g casein in water
---
25g
25g
35g
45g
---
Bedtime
Healthy Carbs
TRAINING
AFTER 4 MEAL
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
30g
2 cups
15g
15g
25g
30g
---
3-5 hours after last meal
30g
2 cups
15g
15g
25g
30g
---
3-5 hours after last meal
30g
2 cups
15g
15g
25g
30g
---
1-3 hours before workout
30g
15g
35g
45g
60g
---
1/2 shake during workout, 1/2 right after
2 cups
30g whey in water
---
---
---
---
---
60g
30g
2 cups
15g
50g
70g
100g
---
Bedtime
Healthy Carbs
NON-WEIGHT TRAINING DAY
Protein
Veggies
Healthy Fats
LIGHT
MODERATE
HARD
Workout Carbs
Waking
40g
2 cups
10g
---
25g
---
---
3-5 hours after last meal
40g
2 cups
15g
---
25g
---
---
3-5 hours after last meal
40g
2 cups
15g
---
25g
---
---
3-5 hours after last meal
40g
2 cups
15g
---
25g
---
---
40g casein in water
---
25g
---
---
---
---
Bedtime
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ACTIVITY LEVEL DETERMINING YOURACTIVITY LEVEL Let us make one thing very clear, starting and doing this is far more important than finding your perfect daily activity level. Use these rules, if your goal is to lose weight and you’re unsure, err on a lighter day, if your goal is to gain, err on a heavier day. Use the following as a guideline to help you determine the proper classification for your day. Keep in mind this extends outside of the gym walls. If you have an active day at work or go out on a long run, bike, or swim that should influence the activity level choice for your day.
LIGHT DAY:
Any style of workout up to an hour in duration Typical caloric expenditure during workout is less than 500 Mobility or active recovery days Any easy workout that doesn't tire you out much Outside of the gym your day was relatively sedentary
MODERATE DAY:
Any style of workout that extends over one hour in duration Typical caloric expenditure during workout is over 500 A workout that is challenging and leaves you tired for the remainder of the day Outside of the gym you are active, either long walks, or your job keeps you moving
HEAVY DAY:
Workouts that last more than 2 hours Typical caloric expenditure during workout is over 1000 calories Highly intense workouts for lower body or whole body with high volume A workout that is very psychologically draining Outside of the gym you are very active
ADDITIONAL TIPS:
As with everything in our process, this is just a guide and the main takeaway should be the fact that you are tracking and controlling your nutrition. If you are unsure about what level of activity to choose on any given day, simply go with the one that most closely fits your day, but don’t overthink it. www.ownyoureating.com
Blueprint FAQ 1. How is this different than your other options?
This plan is different in the sense that there is a bit more structure. While the goal at the end of the day is always to hit your macros with our Blueprint we incorporate more meal timing and quality of food choices. In addition, this will set you up for long-term success as there are adjustments you can make as your body adapts and changes, you can read more about that in the “how to” document also attached. Our Blueprint tells you what macros to hit at each meal. We make it super simple in that we give you a list of ideal foods for each macro-nutrient (protein, carbohydrates, fat). However, we set you up for success as we know that it is not always possible to eat those foods so we give you the macros to hit at each meal as well. Template List Foods: When eating from our suggested foods listed it’s very simple, only count the food you eat towards the macro that it is listed under. For example, chicken, you simply count as protein, sweet potato as carbohydrates, and oil as fat. Simply put, when eating these sources, don’t count any additional carbs, proteins, or fat. When eating foods not on the list or simply tracking macros, you count all macros you are eating towards your allotment for that meal and against your entire day if you go over. Listed Vegetables: Unique to this protocol the vegetables listed can be eaten as desired and not tracked, we recommend 2 cups or 200 grams of vegetables with each meal. Non-Listed Veggies: If it is not listed on our protocol count it as you would any food and track all macro-nutrients in the food source. The Bottom Line: As stated above the goal is still to eat the correct amount of food for your body. If you are concerned at any point count all macro-nutrients in anything you have eaten.
2. How do I know how many calories and macros I am consuming each day?
Protein:
4 calories per gram
Carbs:
4 calories per gram
Fat:
9 calories per gram
Alcohol:
7 calories per gram
It is normal for your calories and macros to vary by about 10% daily. This is ok and factored into the plan. This flexible approach will allow a greater variety in your food choices, without feeling locked into a specific calorie count for each day. Truth be told with our Blueprint you don’t actually have to track using any app if you stick to our food list. However, to stay consistent, dialed in, and aware we recommend you continue to track. www.ownyoureating.com
Blueprint FAQ 3. Can I just eat the same foods every day?
Yes, of course but the benefit or this plan is the flexibility. We don’t want you married to five Tupperware every day and feeling lost if you leave one at home or have a social event. While it’s totally cool to meal prep, mixing it up and adding different foods also allows you to get a wider balance of micro-nutrients which helps support health and wellness.
PROTEIN QUESTIONS 4. Is a high protein diet healthy? Will it make me bulky?
No. First understand this is not a high protein diet, this is a balanced diet. Secondly, your training will play more of a role in how much muscle you gain. It’s not easy to gain muscle, people spend hours daily lifting heavy weights and do not get “too big.” In fact, studies suggest diets with sufficient protein encourage hypertrophy and strength gains, while losing weight.
PROTEIN BENEFITS:
Muscle Gain.
Improved recovery
FAT LOSS BENEFITS:
Protein is slow digesting and signals the brain that you are full and satisfied resulting in less over-eating Increased muscle mass means you and improved metabolic rate which makes losing weight and getting lean easier.
5. How should I measure my protein: raw or cooked?
While we believe measuring meat raw will lead to a more accurate measure in macro-nutrients we do encourage you do choose one that is easier for you to maintain. We have found that most people tracking with a significant other find it easier to measure meat cooked as they can than serve themselves after it is cooked rather than measuring it before and having to cook things individually. Big picture, tracking is far more important than a little nuance.
6. Should I only eat grass-fed protein?
Eat what makes this easier to sustain. While grass-fed protein offers some advantages feeling stressed about this is again is not worth the effort www.ownyoureating.com
Blueprint FAQ 7. Tell me more about whey protein?
Whey protein is just a protein that comes from the cheese making product. It is milk-based so if you have any dairy intolerances you should avoid it. Whey protein is easily absorbed and digested, and enters the bloodstream quickly which is why most people consume it after working out. You can use whey protein as a protein option however we recommend limiting “shakes” and “bars” to no more than the two meals per day. Whey protein is best consumed around workout time as it is easy to digest therefore has less of an effect on your ability to train.
8. I don’t eat meat, what should I do for my protein sources?
You can use any vegan and vegetarian protein option. Just keep in mind many of these typically are high in carbohydrates as well, such as beans or tofu so be sure to track it for all macros.
9. Can I mix protein powder with other foods?
Of course, you can mix your protein powder with anything your heart desires. Some options that we use regularly are mixing it in our morning oatmeal, making smoothies, or even a late-night cereal dessert.
10. What about casein protein?
Like whey, casein protein is also a milk-based protein. The main difference is it is slower to digest. Knowing this, we recommend you consume casein protein when you will not be eating for an extended period of time, most likely before bed and not after you work out.
11. What about eggs?
Eggs are one of those foods that have gotten a bad reputation over the years. While most of those studies have been proven to be false, we recommend you limit yourself to 1 meal per day where your protein source is whole eggs.
12. How do I measure protein from eggs?
This key below helps make it super easy to eat the proper amount of eggs when on the go: 1 egg white = 3g protein 1⁄2 cup liquid egg whites/beaters = 13g protein 1 (large) egg = 6g protein 1 (large) egg = 5g fat www.ownyoureating.com
Blueprint FAQ CARB QUESTIONS 13. Won’t carbs make me fat?
No. Carbs do not make you fat and you need carbs to support exercise and life activities. Keep in mind this is not a high carb diet and your specific carb recommendations are specific to you based on your goals and activity.
14. Can I eat other sources of carbs not on the program?
Yes, you can and we encourage that. For this to be sustainable you have to eat foods you enjoy. However, we encourage you to stick to the options provided and always strive to get 800 grams of fruits and veggies (in weight) daily.
15. How do I measure my carbs?
We recommend weighing and measuring as often as possible but when a food scale is not available you can use this list: 50 grams = 11⁄4 cup (cooked) rice/pasta/oats 40 grams = 1 cup (cooked) rice/pasta/oats 25 grams = 1 piece of fruit (banana, apple, orange, pear) 15 grams = 1 cup berries
16. Do I need to count the carbs in my fruit?
Yes.
17. Should I stop eating carbs after a certain time of day?
No, eat carbs as prescribed by this program. The time of day you eat does not make a difference in whether or not you gain or lose weight. For this program we encourage you to take in a big chunk of your carbohydrates around exercise. This will help maintain energy during your workout and replenish your glycogen stores after.
18. Should I limit my sugar?
Sugar is simply a fast digesting form of carbohydrate, while we recommend you don’t overdo “sugary” sweets and foods, understand so long as you are keeping your carbohydrates within your limits you are not overdoing sugar.
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Blueprint FAQ VEGETABLE QUESTIONS 19. Do I need to count the carbs in my vegetables?
The ones from our list are all allowed in unlimited quantities.
20. Can I eat vegetables that aren’t on the list?
Yes. Just make sure you track them towards your carbohydrate allotment for that meal and for the day.
21. Are frozen vegetables OK to eat?
Yes.
22. I don’t like vegetables. What should I eat?
We certainly don’t want you to force yourself to eat broccoli and stir up bad memories of being five years old at the dinner table, but we all understand the important of vegetables. Find vegetables you can eat and find ways to incorporate more such as smoothies, juicing, omelets and more.
HEALTHY FAT QUESTIONS 23. Do I need to count the oil I used to cook with?
Yes. Many people find for this reason it’s easier to cook with a calorie free and non-stick spray instead.
24. Can I eat other sources of fat not on the list?
Yes, you will find when not eating from the list the majority of your fat will come from “treats.” As stated earlier, we encourage you to incorporate foods you love into your routine as this is the only way to ensure your diet will last for the long-term.
HYDRATION QUESTIONS 25. How much water should I drink every day?
While there is no right answer to this question, we recommend most people drink when thirsty and aim to hit half of their current body weight in ounces.
26. Can I drink coffee?
Even if we said no would that matter? Yes, just don’t overdo it, we recommend no more than 2-3 cups per day. www.ownyoureating.com
Blueprint FAQ If you are not drinking your coffee black be sure to account for and track anything you add to it, this includes milk, heavy cream, and sweetener.
27. What about diet soda?
While we don’t encourage this, like anything we don’t want you to deprive yourself. Try to limit consumption to no more than 1 or 2 daily.
MEAL TIMING QUESTIONS 23. Do I need to count the oil I used to cook with?
While these times set are there to help you best achieve your goals, keep in mind the bigger picture is to hit your macros on a consistent basis, the timing is just icing on the cake. If you miss a meal just make up for that food or macros by the end of the day. Remember It’s just as important to eat enough as it is to not overeat.
29. How important is post-workout protein/eating?
Similar to the previous answer. While consuming your shake or food within an hour of training is beneficial it is not something we want you to stress about.
30. Do I have to eat breakfast?
No, you do not have to eat breakfast and we have plenty of people that use our protocol with Intermittent Fasting. You can simply push your meals back to the time of day you prefer to begin eating.
31. I have food left and I’m not hungry?
We don’t want you to eat until your sick however we do want you to get as close to your numbers as possible. This could include making a shake or eating more calorically dense foods. Worst case is you just can’t eat anymore that fine, just wake up and start again tomorrow.
COOKING QUESTIONS 32. How much sodium is allowed?
Unless your doctor has encouraged you to consume less sodium we do not set any specific limit. By eating mostly from the lists, we provided you should not take in too much sodium, and so long as you are within your macro numbers you should also be ok
www.ownyoureating.com
Blueprint FAQ 33. Can I cook with herbs and spices?
Yes.
34. Do I need to count condiments that I add to meals?
While many condiments do not have any macros or calories if you are using one that does, i.e. ketchup or mayonnaise, these must be tracked.
DIET PROCESS QUESTIONS 35. How long will it take to see results?
Results vary for everyone. Most people notice a change on the scale within their first week and in their body composition within two weeks. Keep in mind it’s very normal for your body to be “unhappy with this new lifestyle” any time we make a change our body wants to revolt. That doesn’t mean it’s wrong or not working, it just means it’s taking time for your body to adapt. This process can take up to two weeks.
36. What if I’m really hungry?
We don’t expect you to be starving on our plan but we understand you may feel hungry at times. We encourage you to take a deep breath and give it 10 minutes before giving into the hunger. Understand this is also very normal when starting a new diet plan. Try drinking water and also choosing more filling options that have more fiber in them.
ALCOHOL QUESTIONS 37. Can I drink alcohol on this plan?
Yes, however to get the best results and the fastest we encourage you to keep alcohol to a minimum. We understand that life and social events happen so in order to track alcohol we have included an easy reference. 1 typical beer (12 ounces), 1 typical shot (1 ounce), and 1 typical glass of wine (5 ounces) each contain about 100 calories. While these calories come from alcohol we encourage you to count them towards your daily intake of carbohydrates. By dividing the number of calories in your drink by 4 (calories per gram of carbohydrate) this will give you the proper number of carbohydrate grams per drink.
www.ownyoureating.com
Blueprint FAQ DINING OUT QUESTIONS 38. How do I stick to my plan while eating out?
It would be great to live in a bubble and only eat out of your kitchen, but we all know we will eat out and have social events to attend. You can still make this work and be successful. Many chain restaurants such as Chipotle, Ted’s Montana Grill, and Outback Steakhouse are in the app, that makes it easy to make choices that fit within your macro goals for the day. When eating at a restaurant that’s not in the app you can make choices that are easier to track, ie, steak and chicken that or enjoy something like a hamburger and fries and find something comparable in the app. Big picture, eating out is not going to be 100% accurate but more important than that is you are tracking and not allowing one meal out to be an excuse to ruin your day.
39. How can I stay on track during a vacation?
First and foremost, we recommend enjoying your vacation. This diet will be here when you return home. With that being said, here are our best tips and tricks to help you out while on the road. Call the hotel and make sure you have a fridge and microwave available. That makes it easier to store snacks and eat a few meals that you have complete control over. We always travel with protein powder and bars, jerky, nuts, and fruit and typically make sure to pick up lean deli meat, Greek yogurt, and nut butters when we arrive. While traveling put more of an emphasis on hitting your daily macro numbers versus trying to get all of your meals throughout the day. Vacation is a great opportunity to let your body rest and recover, but we also love getting up and moving every morning to help us stay focused.
40. Can I have a “cheat meal?”
We recommend against this. The way our Blueprint works we would encourage you to fit a “treat” or “cheat” into your daily numbers. This day would more likely turn into a “hit your numbers” day rather than sticking to your meals. If you do feel the needs to have a cheat day we encourage you to drink lots of water and make sure you still get plenty of fruits and vegetables.
www.ownyoureating.com
Blueprint FAQ WEIGH-IN QUESTIONS 41. How often should I weigh myself?
We recommend weighing in daily but we know that is stressful for some. Remember the scale is just one metric of weight-loss and success. Other important measurements are pictures, measurements, and performance. We recommend a daily weigh-in because it tends to keep people focused and we all have fluctuations in our weight. If weigh-in three days per week or less we may only catch our weight on fluctuations up and think the program is not working when in reality the trend was down if we had checked in daily. So many factors can impact your weigh-in, food choices, sodium, sleep, stress, menstrual cycle, and more. Do not let the scale ruin your day. Simply use it as a data point to track success.
ALLERGY QUESTIONS 42. I have a food allergies and intolerances, what should I do?
This plan will not change that. Just make sure you avoid foods you have intolerances towards and eat foods that your body does not have a reaction to.
MISCELLANEOUS QUESTIONS 43. Will this program work for me?
Yes! Provided you want it and you work for it, this program will absolutely work for you. Now that doesn’t mean it will be easy – most rewards in life rarely are – but if you follow our recommendations and do at least 80% of what we ask of you then you will undoubtedly have success. We don’t need you to be perfect – in fact we encourage you not to be – but we do need you to commit. It will take hard work, determination and patience to get there but it will be worth it. Changing your body takes time, but it’s not impossible.
44. Do I have to work out on this program?
No, you do not. We’re in the business of creating healthy dietary changes, and although a workout program can be an added benefit to leading a healthy lifestyle, it’s not a requirement to working with us.
www.ownyoureating.com
How to Use OYE Blueprint When you receive your personal Blueprint, it will be accompanied by some additional documents and materials to help you on your journey.
Weight Loss
When you first begin using the OYE Blueprint we recommend you start with at least 14 days at the Foundation level. Once you have been on for a minimum of 14 days you can begin to assess your progress. If the Foundation is working, meaning you are losing between .5 and 2lbs. per week keep on it. That is exactly what we are looking for, slow and steady weight loss. Continue on the Foundation until you are no longer losing weight and plateau. If the Foundation is causing you to either gain weight or maintain your current weight, at this point we recommend you make the change to Weight Loss 1 and begin the process again of following for 14 days and then reassess. Continue on this program until weight loss slows or you plateau. At this point you will switch to Weight Loss 2. Stick to that until it begins to plateau again and then make the change to Weight Loss 3. Here is a quick guide to the above: If you are losing between, .5 and 2lbs. per week – continue on current plan. If you are no losing .5lbs consistently - move on to the next Weight Loss plan. If you are losing more than 2lbs. per week and you have a substantial amount of weight to lose – continue on current plan. If you are losing more than 2lbs. per week and you are within 10lbs. of your goal weight – go back to the previous Weight Loss plan. Additional Note: We don’t have a specific timeframe we recommend you on each sheet as every person is different. Our one recommendation is always when switching to a new sheet give it a minimum of 14 days before making another change.
Maintaining Weight
Once you have hit your goal weight, please make the change to “Reverse Diet 1” in your blueprint. This will be an increase in food and with your newly boosted metabolism will help you continue to maintain your current weight or for some cause them to continue losing weight. If this is the case, after 14 days, move to “Reverse Diet 2.” The goal is to get you to your “New Foundation” sheet which is more food while maintaining your current goal weight. www.ownyoureating.com
How to Use OYE Blueprint While the Blueprint may seem complicated at first, we know once you get started you find it very simple and easy to understand. Big picture is do not rush the process and whenever making a change give it a minimum of 14 days before making another switch. As with anything we are here for you. If you have any questions, comments, or concerns you can always reach out to us or post in the private group, we will get back to you promptly to ensure you are moving forward and clear on what to do during your health and nutrition journey.
www.ownyoureating.com
OYE Blueprint Quick Tips 1. Do not worry about crossover macros on the templates for the fat in protein sources, carbs in fat sources, etc.
Just eat the foods from the list and track them under the proper heading, the rest is taken care of for you. We do this to keep it simple. However, if you are eating foods not listed on the plan, track all macros in it.
2. When choosing food from the list remember all foods are measured by the amount of macros in them, not the actual weight of the food on the scale.
For example, 100 grams of chicken in weight is 20 grams of protein.
3. Meal times are approximate and secondary to eating the right amount of food. The primary goal is to hit your numbers and eat the correct amount of food, meal timing is second to that. If you have to adjust meal times by an hour it is ok.
4. You may find that you are hungry when beginning, that is perfectly normal and ok. Any time you make a change to your nutrition your body will react. Your hunger should adjust within one to two weeks of being consistent on our plan. 5. If you find that you continue to be hungry, make sure you are eating more often than not from our list of food and try to choose foods that provide more total volume and fiber.
6. Always start your diet with our "Foundation" sheet before moving onto the later Weight Loss or Reverse Diet phases. 7. If you feel as if you need more guidance or specific questions answered be sure to check out our coaching options. (Insert Link Here)
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