NUTRITION PLAN

BASED ON 1,600 CALORIES PER DAY

PROTEIN 160g CARBOHYDRATES 160g FATS 3 6 g

MEAL 1 MEAL 2 MEAL 3 MEAL 4 POST WORKOUT

PROTEIN PROTEIN PROTEIN PROTEIN SHAKE
CARB CARB CARB CARB 1UP WHEY/ISO PROTEIN
FRUIT VEGETABLE VEGETABLE VEGETABLE 1UP TRI-CARB
1UP MULTI-GO 1UP OMEGA 3 1UP OMEGA 3 1UP OMEGA 3 (Immediately after workout)

PROTEIN CARBOHYDRATE
Eat This Much FAT (g) Protein Calories Eat This Much Carbs Calories

Egg Whites 9 Count 0 32 155 1UP Tri-Carb 1.3 Scoops 32 128

1UP Whey/ISO Protein 1.28 Scoops 2 32 177 Sweet Potato 160 Grams 32 144
Chicken Breast 103 Grams 3.6 32 170 White Potato 188 Grams 32 137
Turkey Breast 107 Grams 0.7 32 144 Red Potato 160 Grams 32 142
93% Lean Ground Turkey 160 Grams 12.8 32 240 Yams 114 Grams 32 133
Filet Mignon 114 Grams 8.0 32 205 Whit Rice 114 Grams 32 149
93% Lean Ground Beef 110 Grams 11.0 32 228 Brown Rice 139 Grams 32 125
Bison Steak 114 Grams 2.7 32 154 Wild Rice 152 Grams 32 154
Pork Loin 107 Grams 10.7 32 230 Lentils 160 Grams 32 186
Haddock 168 Grams 1.2 32 227 Bulgar 168 Grams 32 140
Shrimp 160 Grams 1.8 32 158 Grits (weigh uncooked) 40 Grams 32 148
Salmon 145 Grams 17.5 32 300 Steel Cut Oats (weigh uncooked) 47 Grams 32 176
Tilapia 123 Grams 3.3 32 158 Cream of Wheat (weigh uncooked) 45 Grams 32 157
Tuna Steak (Ahi) 139 Grams 1.3 32 146 Couscous 139 Grams 32 156
White Tuna canned in water 133 Grams 4.0 32 171 Quinoa 152 Grams 32 183
Cod 139 Grams 1.3 32 146 Amaranth 168 Grams 32 219
Snapper 123 Grams 2.1 32 158 Whole Wheat Pasta 133 Grams 32 165
Fat Free Plain Greek Yogurt 356 Grams 0.0 32 252 Beans 139 Grams 32 184
Fat Free Cottage Cheese 229 Grams 0.0 32 162
VEGETABLE
VEGAN PROTEIN 1UP Greens & Reds Superfood 1 Serving
Eat This Much FAT (g) Protein Calories
Kale 100 Grams
1UP Organic Vegan Protein 1.33 Scoops 2.0 32 165
Broccoli 100 Grams
Lentils (raw) 123 Grams 1.4 32 434
Asparagus 100 Grams
Chia Seeds (raw) 200 Grams 62.0 32 1112
Brussels Sprouts 100 Grams
Black Turtle Beans (raw) 152 Grams 1.4 32 507
Baby Spinach 100 Grams
Seitan 152 Grams 1.8 32 162
Green Beans 100 Grams
Tofu 320 Grams 18.6 32 291
Cucumber 100 Grams
Edamame (raw) 246 Grams 16.7 32 362
Snow Peas 100 Grams
Tempeh 168 Grams 18.5 32 330
Bell Peppers 100 Grams
Pumpkin Seeds (raw 160 Grams 73.6 32 864
Mushroom 100 Grams
Soybeans (raw) 160 Grams 32.0 32 666
Tomato 100 Grams

Spinach 100 Grams

FRUIT Eat This Much Calories

Celery 100 Grams

Lettuce 100 Grams

Blueberries 150 Grams 86
Spring Mix (salad) 100 Grams
Raspberries 150 Grams 78
Strawberry 150 Grams 48
Blackberry 150 Grams 65 CONDIMENTS
Cantaloupe 150 Grams 51 Black Pepper (best) Fat Free dressings
Grapefruit 1 Count 82 Sea Salt (best) Mustard
Apple 1 Count 93 Himalayan Pink Salt (best) Dijon Mustard
Pear 1 Count 103
Garlic (best) Cajun Spices
Banana 1 Count 105
Cinnamon (best) Hot Sauce
Low Sugar Ketchup Sugar Free BBQ Sauce

TH I S NUT RI T I O N AL PL AN I S BAS ED O N DRINK AT LEAST 1 GALLON OF WATER PER DAY = 16 CUPS.

INF O RMAT I O N YO U PROV I D ED AN D YO U R TIP: Add 1UP Nutrition BCAA (branch chain amino) to your
FI T NE SS G OA L water and drink it throughout the day for recovery.

For Meal 1-4 plug in any of the foods listed below for each appropriate macronutrient source Protein, Carbohydrates, Vegetables and Fruits.
Make sure to weigh each source. All proteins and carbohydrates weigh are listed as cooked except for the items that say (weigh uncooked), (raw)
and fruits and vegetables.

Make sure to track all the calories you eat per meal. Never go over your Total Daily calorie intake # (listed in the top left corner)

Keep track of your fat intake from each protein source. Don’t go over the suggested daily fat total (listed in the left corner).

Don’t need to track calories from veggies. If you don’t like to eat veggies 3X per day then drink 1UP Greens and Reds superfood instead.

Plan your workout around your schedule. Just follow these post workout rules
-drink the Post-Workout Shake immediately after workout.
-wait 1.5 hours to consume a meal after the post workout shake.

POST WORKOUT SHAKE INCLUDES FOR BEST RESULTS

1UP Protein – Fast digestive protein to begin the important post work-
out recovery and muscle building process.
Tri-Carb - Fast digestive carbohydrates to begin the important post
workout recovery and muscle building process.
1UP MULTI-GO – For daily vitamins & minerals and metabolic support
1UP Omega 3 – much needed high quality fat source
MAKE SURE TO TRACK YOUR DAILY CALORIE INTAKE AND NEVER GO OVER YOUR DAILY TARGET
NO ALCOHOL FOR AT LEAST 8 WEEKS
NO CHEAT MEALS FOR AT LEAST 8 WEEKS
NEVER SKIP A WORKOUT OR CARDIO. If you do skip 1 day make sure to stay on track with your
diet and proceed with next day schedule. Make up the missed workout day on Saturday or Sunday
ON OFF DAYS (no resistance training) SKIP THE POST WORKOUT TRI-CARB PRODUCT. JUST HAVE
A PROTEIN SHAKE OR PROTEIN BAR ANYTIME DURING THE DAY.
DAILY CALORIE TRACKER
DOWNLOAD THE FREE ADOBE ACROBAT READER APP
1. OPEN in Adobe Acrobat Reader. Enter calories for protein, carbohydrate source for each meal.
2. Track Total Meal Calories
3. Make sure to never go over your TOTAL DAILY CALORIES (green # in bottom right corner)

MEAL 1 MEAL 2
CALORIES FROM
PROTEIN
SOURCE

+ +
CALORIES FROM
CARBOHYDRATE
SOURCE

+
CALORIES FROM
FRUIT
SOURCE

= =
TOTAL MEAL 0 0
CALORIES
MEAL 3 MEAL 4
CALORIES FROM
PROTEIN
SOURCE

+ +
CALORIES FROM
CARBOHYDRATE
SOURCE

= =
TOTAL MEAL 0 0
CALORIES

POST WORKOUT
SHAKE CALORIES
CALORIES FROM MEAL 1 TOTAL
1UP PROTEIN MEAL 2 TOTAL
MEAL 3 TOTAL
+ MEAL 4 TOTAL
POST WORKOUT SHAKE TOTAL
CALORIES FROM
1UP TRI-CARB TOTAL
DAILY

TOTAL POST
= CALORIES

WORKOUT SHAKE
CALORIES
0 0
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