AST DIET PLAN
WRITTEN AND DESIGNED BY JOHN BERRY FOR BARRY SNELL
SATURDAYS LOW CALORIE DAY
WAKE-UP: 6-7AM PROTEIN CARBS FAT CALORIES
1 X VP2 24 2 .0 105
24 2 .0 105
BEFORE TRAIN: 10AM PROTEIN CARBS FAT CALORIES
1 X VP2 23 0 0 105
1 SCOOP OF HSC 0 30 0 130
1 SCOOP OF GL3 23 30 0 235
AFTER TRAIN: 12PM PROTEIN CARBS FAT CALORIES
1 X VP2 23 0 0 105
1 SCOOP OF HSC 0 30 0 130
1 SCOOP OF GL3 23 30 0 235
SNACK2: 1PM PROTEIN CARBS FAT CALORIES
1 X MUSCLE XGF 38 9 18 350
38 9 18 350
LUNCH: 3PM PROTEIN CARBS FAT CALORIES
JACKET POT 3 29 0 110
195 GRAMS OF TUNA (2TINS) 61 0 4.1 288
12.5 GRAMS OF CHEESE 3.2 0 4.2 51.2
67.2 29 8.3 449.2
SNACK 2: 6PM PROTEIN CARBS FAT CALORIES
1 X VP2 WHEY 24 2 .0 105
24 2 .0 105
DINNER: 8PM PROTEIN CARBS FAT CALORIES
200GRAMS OF TUNA/CHICKEN/MINCE 55-70 0-10 4-10 288-350
100 GRAMS OF RICE/PASTA/J.POT 6-8 70-90 2.6 316-350
61 70 6.6 604
BEFORE BED: ?PM PROTEIN CARBS FAT CALORIES
1 X VP2 WHEY 24 2 .0 105
24 2 .0 105
TOTAL MEAN PLAN AMOUNTS: 284.2 174 32.9 2188.2
CALORIES FROM 1136.8 696 296.1