joshua zitting’s 8 week shred nutrition...
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NUTRITION PLANJOSHUA ZITTING’S 8 WEEK SHRED
JOSHUA ZITTING’S 8 WEEK SHRED NUTRITION PLAN
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
BREAKFAST
30-60 min after waking 3 whole eggs 3 egg whites 1 cup cooked oatmeal w/ one scoop protein powder 1/2 large grapefruit 3 g fish oil3 g CLA
MORNING SNACK
8 oz. Whole Fat Greek Yogurt Handful Blueberries 10 whole almonds raw unsalted
MORNING SUPPLEMENTS
1 cup coffee Green tea
LUNCH
8 oz Lean Ground Turkey 1 cup or serving of asparagus 2 Tablespoons apple cider vinegar 1/2 large grapefruit
SNACK
1/2 cup low fat cottage cheese / 10 almonds
PRE-WORKOUT SUPPLEMENTS 30-60 minutes before workout Home made pre workout - Creatine Arginine Citruline Malate BCAA’s Coffee
WORKOUT MEAL
Drink During Workout1 scoop protein powder 5 g creatine
POST-WORKOUT MEAL
Within 30 minutes after workout
2 scoops protein powder 5 g BCAAs
DINNER
8 oz Chicken Breast 1 sweet potato 1 cup whole green beans3 g fish oil3 g CLA
NIGHTTIME SNACK
1 whole egg, 2 eggs white spinach omelette2 g fish oil2 g CLA
TOTALS MenCalories: 2,600Protein: 280 g Carbs: 180 g Fat: 80 g
Example Given:
This example is a meal plan for a male weighing 180 lbs. So simply calculate for your weight range whether male or female to get your total daily calorie allowance and slightly adjust food accordingly. 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.
MEN
MEN
JOSHUA ZITTING’S 8 WEEK SHRED NUTRITION PLAN
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
BREAKFAST
30-60 min after waking 1 whole eggs 2 egg whites 1/2 cup cooked oatmeal w/ one scoop protein powder 1/2 large grapefruit 3 g fish oil3 g CLA
MORNING SNACK
6 oz. Whole Fat Greek Yogurt Handful Blueberries 10 whole almonds raw unsalted
MORNING SUPPLEMENTS
1 cup coffee Green tea
LUNCH
6 oz Lean Ground Turkey 1 cup or serving of asparagus 2 Tablespoons apple cider vinegar 1/2 large grapefruit
SNACK
1/2 cup low fat cottage cheese / 10 almonds
PRE-WORKOUT SUPPLEMENTS 30-60 minutes before workout Home made pre workout - Creatine Arginine Citruline Malate BCAA’s Coffee
WORKOUT MEAL
Drink During Workout1 scoop protein powder 5 g creatine
POST-WORKOUT MEAL
Within 30 minutes after workout
1 scoops protein powder 5 g BCAAs
DINNER
6 oz Chicken Breast 1/2 sweet potato 1 cup whole green beans3 g fish oil3 g CLA
NIGHTTIME SNACK
1 whole egg, 2 eggs white spinach omelette2 g fish oil2 g CLA
Example Given:
This example is a meal plan for a female weighing 120 lbs. So simply calculate for your weight range whether male or female to get your total daily calorie allowance and slightly adjust food accordingly.
TOTALS WomenCalories: 1,700Protein: 180 g Carbs: 120 g Fat: 60 g
WOMEN
WOMEN
JOSHUA ZITTING’S 8 WEEK SHRED NUTRITION PLAN
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
MORNING3 g fish oil3 g CLA 1 scoop Flavored BCAAs in water1 cup coffee w/ 1 tsp. organic coconut oil
LUNCH ( Noon )
3 whole eggs 3 egg whites 1 cup cooked oatmeal w/ one scoop protein powder 1/2 large grapefruit
SNACK
1 can tuna1 cup or serving of asparagus 2 Tablespoons apple cider vinegar 1/2 large grapefruit2 string cheese 1 oz walnuts
PRE-WORKOUT SUPPLEMENTS 30-60 minutes before workout Home made pre workout - Creatine Arginine Citruline Malate BCAA’s Coffee
WORKOUT MEAL
Drink During Workout1 scoop protein powder 5 g creatine
POST-WORKOUT MEAL
Within 30 minutes after workout
2 scoops protein powder 5 g BCAAs
DINNER - 7pm
8 oz Chicken Breast 1 sweet potato 1 cup whole green beans3 g fish oil3 g CLA
SNACK ( Must Have Before 8pm )
1 whole egg, 2 eggs white spinach omelette2 g fish oil2 g CLA
TOTALS MenCalories: 2,600Protein: 280 g Carbs: 180 g Fat: 80 g
Example Given:
Phase 2 is the same calories as phase one the only difference is introducing intermittent fasting
INTERMITTENT FASTING WEEKS
8 Hour Feeding Period from 12-8 Same Calories as Phase 1
As Much Coffee, Tea, or Water as Wanted til Noon
MEN
MEN
JOSHUA ZITTING’S 8 WEEK SHRED NUTRITION PLAN
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
BREAKFAST
30-60 min after waking 1 whole eggs 2 egg whites 1/2 large grapefruit 3 g fish oil3 g CLA
MORNING SNACK
6 oz. Whole Fat Greek Yogurt Handful Blueberries 10 whole almonds raw unsalted
MORNING SUPPLEMENTS
1 cup coffee Green tea
LUNCH
6 oz Lean Ground Turkey 1 cup or serving of asparagus 2 Tablespoons apple cider vinegar 1/2 large grapefruit
SNACK
1/2 cup low fat cottage cheese / 10 almonds
WORKOUT MEAL
Drink During Workout1 scoop protein powder 5 g creatine
POST-WORKOUT MEAL
Within 30 minutes after workout
1 scoops protein powder 5 g BCAAs
DINNER
6 oz Chicken Breast 1/2 sweet potato 1 cup whole green beans3 g fish oil3 g CLA
NIGHTTIME SNACK
1 whole egg, 2 eggs white spinach omelette2 g fish oil2 g CLA
Example Given:
This example is a meal plan for a female weighing 120 lbs. So simply calculate for your weight range whether male or female to get your total daily calorie allowance and slightly adjust food accordingly.
TOTALS WomenCalories: 1,700Protein: 180 g Carbs: 120 g Fat: 60 g
WOMEN
INTERMITTENT FASTING WEEKS
8 Hour Feeding Period from 12-8 Same Calories as Phase 1
As Much Coffee, Tea, or Water as Wanted til Noon
PRE-WORKOUT SUPPLEMENTS 30-60 minutes before workout Home made pre workout - Creatine Arginine Citruline Malate BCAA’s Coffee
WOMEN
JOSHUA ZITTING’S 8 WEEK SHRED NUTRITION PLAN
PHASE 3 WEEKS 7-8 Protein - 1.5g per lb. of body weight Carbs - 0.5 g per lb. of body weight Fat - 0.5g per lb. of body weight
BREAKFAST
30-60 min after waking 2 whole eggs 3 egg whites 1 Scoop protein powder in water 3 g fish oil3 g CLA
MORNING SNACK
8 oz. Whole Fat Greek Yogurt Handful Blueberries 10 whole almonds raw unsalted2 Glasses of water
MORNING SUPPLEMENTS
1 cup coffee or Green Tea
LUNCH
1 grilled chicken breast salad 1 cup or serving of asparagus2 Glasses of water
SNACK
Celery Sticks / 1 Tbs. Peanut Butter / 1 oz Honey2 Glasses of water
PRE-WORKOUT SUPPLEMENTS 30-60 minutes before workout Home made pre workout - Creatine Arginine Citruline Malate BCAA’s Coffee
WORKOUT MEAL
Drink During Workout1 scoop protein powder 5 g creatineWater, Water, Water
POST-WORKOUT MEAL
Within 30 minutes after workout
2 scoops protein powder 5 g BCAAs 2.5 g Creatine
DINNER
8 oz Chicken Breast 1 cup whole green beans2 Glasses of water3 g fish oil3 g CLA
NIGHTTIME SNACK 1 whole egg, 2 eggs white spinach omelette2 Glasses of water2 g fish oil2 g CLA
TOTALS MenCalories: 2,200Protein: 280 g Carbs: 180 g Fat: 80 g
Example Given:
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 accordingly. Meal plan can be exactly the same foods for women just simply smaller portion sizes. Totals for women based on 120 lb. woman.
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
MEN
MEN
JOSHUA ZITTING’S 8 WEEK SHRED NUTRITION PLAN
PHASE 3 WEEKS 7-8 Protein - 1.5g per lb. of body weight Carbs - 0.5 g per lb. of body weight Fat - 0.5g per lb. of body weight
BREAKFAST
30-60 min after waking 2 whole eggs 2 egg whites 1 Scoop protein powder in water 3 g fish oil3 g CLA
MORNING SNACK
6 oz. Whole Fat Greek Yogurt Handful Blueberries 10 whole almonds raw unsalted2 Glasses of water
MORNING SUPPLEMENTS
1 cup coffee or Green Tea
LUNCH
1 grilled chicken breast salad 1 cup or serving of asparagus2 Glasses of water
SNACK
Celery Sticks / 1 Tbs. Peanut Butter / 1 oz Honey2 Glasses of water
PRE-WORKOUT SUPPLEMENTS 30-60 minutes before workout Home made pre workout - Creatine Arginine Citruline Malate BCAA’s Coffee
WORKOUT MEAL
Drink During Workout1 scoop protein powder 5 g creatineWater, Water, Water
POST-WORKOUT MEAL
Within 30 minutes after workout
1 scoops protein powder 5 g BCAAs 2.5 g Creatine
DINNER
6 oz Chicken Breast 1 cup whole green beans2 Glasses of water3 g fish oil3 g CLA
NIGHTTIME SNACK 1 whole egg, 1 eggs white spinach omelette2 Glasses of water2 g fish oil2 g CLA
Example Given:
This example is a meal plan for a female weighing 120 lbs. So simply calculate for your weight range whether male or female to get your total daily calorie allowance and slightly adjust food accordingly.
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
TOTALS WomenCalories: 1500Protein: 180 g Carbs: 60 g Fat: 60 g
WOMEN
WOMEN
JOSHUA ZITTING’S 8 WEEK SHRED NUTRITION PLAN
PHASE 3 HIGH CARB DAY 7TH DAY - REST DAY MENU Protein - 1.5g per lb. of body weight Carbs - 1.5 g per lb. of body weight Fat - 0.5g per lb. of body weight
BREAKFAST
30-60 min after waking
3 Protein Pancakes w/ sugar free syrup 2 whole eggs 3 egg whites 1 Scoop protein shake in water 3 g fish oil3 g CLA
MORNING SNACK
Whole wheat English Muffin Breakfast SandwichHam / Egg whites / Provolone( alternative - Starbucks reduced fat turkey breakfast )2 Glasses of water
MORNING SUPPLEMENTS
1 cup coffee or Green Tea
LUNCH
Whole Wheat Turkey Club BLT1oz. bag chips2 Glasses of water
SNACK
2 string cheese1 apple1 oz bag chips or 1 bag low fat popcorn2 Glasses of water
DINNER - Stir Fry
8 oz Chicken Breast 1 bag steamers asian medley1/2 can black beansCook all together in pot and season with Mrs. Dash for flavor2 Glasses of water3 g fish oil3 g CLA
NIGHTTIME SNACK - Sludge
1 Scoop Protein powder1/2 cup Greek yogurt2 tbs peanut butter2 Glasses of water2 g fish oil2 g CLA
Men TOTALS Calories: 3100Protein: 280 g Carbs: 280 g Fat: 80 g
Example Given:
This example is a meal plan for a male weighing 180 lbs. So simply calculate for your weight range whether male or female to get your total daily calorie allowance and slightly adjust food accordingly.
THIS High Carb MENU is only one day a week
on your rest day and Only During Phase 3
MEN
MEN
JOSHUA ZITTING’S 8 WEEK SHRED NUTRITION PLAN
PHASE 3 HIGH CARB DAY 7TH DAY - REST DAY MENU Protein - 1.5g per lb. of body weight Carbs - 1.5 g per lb. of body weight Fat - 0.5g per lb. of body weight
BREAKFAST
30-60 min after waking
2 Protein Pancakes w/ sugar free syrup 1 whole eggs 2 egg whites 1 Scoop protein shake in water 3 g fish oil3 g CLA
MORNING SNACK
Whole wheat English Muffin Breakfast SandwichHam / Egg whites / Provolone( alternative - Starbucks reduced fat turkey breakfast )2 Glasses of water
MORNING SUPPLEMENTS
1 cup coffee or Green Tea
LUNCH
6 inch Whole Wheat Turkey Club BLT1oz. bag chips2 Glasses of water
SNACK
1 string cheese1 apple1 oz bag chips or 1 bag low fat popcorn2 Glasses of water
DINNER - Stir Fry
6 oz Chicken Breast 1 bag steamers asian medley1/2 can black beansCook all together in pot and season with Mrs. Dash for flavor2 Glasses of water3 g fish oil3 g CLA
NIGHTTIME SNACK - Sludge
1/2 Scoop Protein powder1/2 cup Greek yogurt1 tbs peanut butter2 Glasses of water2 g fish oil2 g CLA
Example Given:
This example is a meal plan for a female weighing 120 lbs. So simply calculate for your weight range whether male or female to get your total daily calorie allowance and slightly adjust food accordingly.
Women TOTALS Calories: 2000Protein: 180 g Carbs: 180 g Fat: 60 g
THIS High Carb MENU is only one day a week
on your rest day and Only During Phase 3
WOMEN
WOMEN