CARB CYCLING SCHEDULE

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● Alternate carb intake based on activity ● High carbs on training days ● Low carbs on rest days ● Keep protein steady every day

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Activity: Strength Training Breakfast: Oatmeal with berries Lunch: Chicken, brown rice, veggies Dinner: Salmon, sweet potato, salad Snacks: Apple, granola bar

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Activity: Rest or Light Walk Breakfast: Scrambled eggs, spinach Lunch: Turkey lettuce wraps Dinner: Grilled steak, broccoli, avocado Snacks: Nuts, cheese

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Activity: Strength Training Breakfast: Whole grain toast, banana Lunch: Quinoa bowl with chickpeas Dinner: Turkey, pasta, vegetables Snacks: Fruit smoothie, rice cakes

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Activity: Yoga or Stretching Breakfast: Greek yogurt, chia seeds Lunch: Tuna salad with olive oil Dinner: Pork chops, asparagus, cauliflower Snacks: Hard boiled eggs, celery

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Activity: Cardio Session Breakfast: Protein smoothie, small oats Lunch: Chicken, small portion quinoa Dinner: Fish, half sweet potato, greens Snacks: Berries, small handful almonds

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Activity: Heavy Training Day Breakfast: Pancakes with fruit Lunch: Burrito bowl with rice and beans Dinner: Chicken, whole wheat pasta Snacks: Energy balls, fruit

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Activity: Active Recovery Walk Breakfast: Veggie omelet Lunch: Cobb salad with chicken Dinner: Baked fish, zucchini noodles Snacks: String cheese, cucumber

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✓ High carbs = Training days ✓ Low carbs = Rest days ✓ Moderate = Cardio days ✓ Protein steady daily ✓ Stay hydrated ✓ Track your energy levels SWIPE TO SAVE & START TOMORROW!

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CARB CYCLING SCHEDULE

Your 7-day

● Alternate carb intake based on activity ● High carbs on training days ● Low carbs on rest days ● Keep protein steady every day

WHAT IS CARB CYCLING?

Activity: Strength Training Breakfast: Oatmeal with berries Lunch: Chicken, brown rice, veggies Dinner: Salmon, sweet potato, salad Snacks: Apple, granola bar

MONDAY: HIGH CARB DAY

Activity: Rest or Light Walk Breakfast: Scrambled eggs, spinach Lunch: Turkey lettuce wraps Dinner: Grilled steak, broccoli, avocado Snacks: Nuts, cheese

TUESDAY: LOW CARB DAY

Activity: Strength Training Breakfast: Whole grain toast, banana Lunch: Quinoa bowl with chickpeas Dinner: Turkey, pasta, vegetables Snacks: Fruit smoothie, rice cakes

WEDNESDAY: HIGH CARB DAY

Activity: Yoga or Stretching Breakfast: Greek yogurt, chia seeds Lunch: Tuna salad with olive oil Dinner: Pork chops, asparagus, cauliflower Snacks: Hard boiled eggs, celery

THURSDAY: LOW CARB DAY

Activity: Cardio Session Breakfast: Protein smoothie, small oats Lunch: Chicken, small portion quinoa Dinner: Fish, half sweet potato, greens Snacks: Berries, small handful almonds

FRIDAY: MODERATE CARB DAY

Activity: Heavy Training Day Breakfast: Pancakes with fruit Lunch: Burrito bowl with rice and beans Dinner: Chicken, whole wheat pasta Snacks: Energy balls, fruit

SATURDAY: HIGH CARB DAY

Activity: Active Recovery Walk Breakfast: Veggie omelet Lunch: Cobb salad with chicken Dinner: Baked fish, zucchini noodles Snacks: String cheese, cucumber

SUNDAY: LOW CARB DAY

✓ High carbs = Training days ✓ Low carbs = Rest days ✓ Moderate = Cardio days ✓ Protein steady daily ✓ Stay hydrated ✓ Track your energy levels SWIPE TO SAVE & START TOMORROW!

START YOUR WEEK RIGHT!

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