Diet A:

TOTALS: 3,731 calories, 359 g protein, 380 g carbs, 86 g fat

BEFORE BREAKFAST
1 scoop whey protein (mix in water)
1 medium banana

BREAKFAST
3 whole eggs + 3 egg whites
2 cups cooked oatmeal

MORNING SNACK
8 oz. low-fat cottage cheese + 1 cup sliced pineapple
6 whole-wheat crackers + 1 Tbsp. peanut butter

LUNCH
8 oz. turkey deli meat
4 slices whole-wheat bread
2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette

PREWORKOUT SNACK
1 scoop whey protein (mix in water)
1 large apple

POSTWORKOUT SNACK
2 scoops whey protein +
1 scoop casein protein (mix in water)
1 medium plain bagel + 2 Tbsp. jelly

DINNER
8 oz. top sirloin
1 large sweet potato
1 cup chopped broccoli

2 cups green salad +2 Tbsp. salad dressing (olive oil and vinegar)
NIGHTTIME SNACK
1 oz. English walnuts
2 scoops casein protein (mix in water)
Diet B:

TOTALS: 4,017 calories, 386 g protein, 415 g carbs, 90 g fat

BEFORE BREAKFAST
2 scoops whey protein (mix in water)
1 medium banana

BREAKFAST
3 whole eggs + 3 egg whites
2 cups cooked oatmeal

MORNING SNACK
8 oz. low-fat cottage cheese + 1 cup sliced pineapple
9 whole-wheat crackers + 1 Tbsp. peanut butter

LUNCH
8 oz. turkey deli meat
4 slices whole-wheat bread
2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette

PREWORKOUT SNACK

1 scoop whey protein (mix in water)

1 large apple
POSTWORKOUT SNACK
2 scoops whey protein + 1 scoop casein protein (mix in water)
1 medium plain bagel + 2 Tbsp. jelly

DINNER
8 oz. top sirloin
1 large sweet potato
1 cup chopped broccoli
2 cups green salad + 2 Tbsp. salad dressing (olive oil and vinegar)

NIGHTTIME SNACK
1 oz. English walnuts
1 cup cooked oatmeal
2 scoops casein protein (mix in water)
Diet C:

TOTALS: 3,246 calories, 345 g protein, 313 g carbs, 66 g fat

BEFORE BREAKFAST
1 scoop whey protein (mix in water)
1 medium banana

BREAKFAST
3 whole eggs + 3 egg whites
2 cups cooked oatmeal

MORNING SNACK
8 oz. low-fat cottage cheese + 1 cup sliced pineapple
6 whole-wheat crackers +1 Tbsp. peanut butter

LUNCH
8 oz. turkey deli meat
2 slices whole-wheat bread

2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette

PREWORKOUT SNACK
1 scoop whey protein (mix in water)
1 large apple

POSTWORKOUT SNACK
2 scoops whey protein + 1 scoop casein protein (mix in water)
1 medium plain bagel + 2 Tbsp. jelly

DINNER
8 oz. top sirloin
1 cup chopped broccoli
2 cups green salad + 2 Tbsp. salad dressing (olive oil and vinegar)

NIGHTTIME SNACK
2 scoops casein protein (mix in water)
Rest Day:

TOTALS: 2,941 calories, 303 g protein, 172 g carbs, 113 g fat

BEFORE BREAKFAST
1 scoop whey protein (mix in water)
1 medium banana

BREAKFAST
3 whole eggs + 3 egg whites
1 cup cooked oatmeal

LATE-MORNING SNACK
1 scoop whey protein (mix in water)
1 cup cooked oatmeal

LUNCH
1 can white tuna + 1⁄2 cup cottage cheese
2 cups green salad + 1 Tbsp. salad dressing (olive oil and vinegar) 1⁄2 cup granola

MIDDAY SNACK
1 scoop whey protein + 1 scoop casein protein (mix in water)
1 oz. mixed nuts

DINNER
9 oz. salmon
2 cups chopped broccoli
2 cups green salad + 1⁄2 avocado + 1 Tbsp. salad dressing olive oil and vinegar)

NIGHTTIME SNACK
2 scoops casein protein (mix in water)