ACC LBM Nutrition-Plan v1

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Copyright 2019
MEDICAL DISCLAIMER
Please Note:
The recommendations in this and any other document are not medical guidelines but
are for educational purposes only. You must consult your physician prior to starting
this or any other program or if you have any medical condition or injury that can
possibly worsen with physical activity.
This program is designed for healthy individuals 18 years and older only. The
information in this document is meant to supplement, not replace, proper exercise
training. All forms of exercise pose some inherent risks. Marc “Funk” Roberts, or anyone
associated with Funk Roberts Fitness Ltd advises readers to take full responsibility for
their safety and know their limits.
Before partaking in the exercises in this or any other program, be sure that your
equipment is well maintained, and do not take risks beyond your level of experience,
aptitude, training and fitness.
The exercises and dietary programs in this book are not intended as a substitute for
any exercise routine or treatment or dietary regimen that may have been prescribed
by your physician. Don’t lift heavy weights if you are alone, inexperienced, injured, or
fatigued. Don’t perform any exercise unless you have been shown the proper technique
by a certified fitness trainer or certified strength and conditioning specialist. Always ask
for instruction and assistance when lifting. Don’t perform any exercise without proper
instruction.
Always do a warm-up prior to any exercise including but not limited to interval training.
See your physician before starting any exercise or nutrition program. If you are taking
any medications, you must talk to your physician before starting any exercise program,
including but not limited to Funk Roberts Fitness.
If you experience any lightheadedness, dizziness, or shortness of breath while

exercising, stop the movement and consult a physician immediately. You must have a
complete physical examination if you are sedentary, if you have high cholesterol, high
blood pressure, or diabetes, if you are overweight, or if you are over 30 years old.
Please discuss all nutritional changes with your physician or a registered dietitian. If
your physician recommends that you don’t use this or any other program, please follow
your doctor’s orders.
WAIVER & RELEASE OF LIABILITY
(READ CAREFULLY BEFORE PERFORMING
ANY EXERCISES IN THIS MANUAL)
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PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES CONTAINED
WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE
INFORMATION IN THIS MANUAL.
I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR

DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND
OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFFICACY OF ANY EXERCISE
PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR
DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING
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TABLE OF CONTENTS
THE LGM CYCLE 1-1 pg. 6
BREAKDOWN pg. 7
HOW TO BUILD YOUR PLAN pg. 14
NUTRITION CALENDAR pg. 15
BUILD YOUR PLAN pg. 17
ADDITIONAL MEAL EXAMPLES pg. 21
FOOD SWAPS pg. 23
WEEK 1 pg. 26
WEEK 2 pg. 33
WEEK 3 pg. 40
WEEK 4 pg. 47
LEAN, BUILD & MAINTENANCE
CYCLE 1-1
Hi ___! I am excited to present you with your new Adaptable Carb Cycle Meal Plan.
I have laid out 30 days worth of meals for you. I want you to follow the plan exactly as
it's laid out for the first week, with no substitutions. After the initial week, you can add in
some more flexibly by utilizing food swaps and adding in one reward meal per week.
In the coming section you will find your LEAN, BUILD AND MAINTENANCE Carb Cycle
Meal Plan. This meal plan can be followed long term or, if your goals, you can move
back into SHRED or BURN. Be as consistent as possible and do your best. I am so
excited to share this journey with you! Here's to reaching your goals!
On this cycle you will have 1 lower carb days followed by 1 higher carb day, followed by
one lower carb days and one higher carb day and so on… You will repeat that each week.
HOW DO YOU CARB CYCLE LBM?

There are multiple approaches within carb cycling that can be tweaked so you can
reach your body-specific goals more quickly and effectively.
The number of low carb days or high carb days that you have in a row depends on
your desired goals.
More fat-loss focused plans will have several days of lower carb days in a row,
followed by a higher carb day. A carb cycle to help build muscle will include more
higher carb days to replenish and build the muscles.
To have the greatest results and fastest impact in fat loss, there are a couple of basic
rules to follow.
6 FUNK ROBERTS 28 DAY ADAPTABLE CARB CYCLING - LBM CYCLE NUTRITION PLAN
LBM CYCLE BREAKDOWN
LOW CARB DAY BASICS
The next few pages will give an overview of how to eat for a low carb day. Here’s a
couple of tips for your low carb days:
1. LOW CARB DAY = HIGH FAT DAY

All meals on low carb day will be focused on eating lots protein, veggies, and healthy
fats. You will get your energy from healthy fats on low carb days.
2. EAT WHEN YOU ARE HUNGRY AND UNTIL YOU ARE SATISFIED.
This is very important. Remember that you are not cutting calories but cutting out
the calories your body doesn’t need. Your body thrives on calories, so they are
needed (even when trying to burn fat). Your worst mistake will be to drastically cut
calories. If you are constantly hungry, you are not eating enough. When in doubt, it’s
always great to eat more protein and veggies.
3. EAT YOUR FAT.

On your low carb days, you may think that you are consuming a lot of fat, and
that is because you are! But do not worry, all the fats you are eating will be very
beneficial in helping you burn unwanted fat. Eating good fat burns fat. Keep that
in mind.
4. BEST TIME FOR CARBS ON LOW CARB DAY = POST WORKOUT.

If you are going to have some fruit or another carb source on low carb day, the best
time to eat them is post workout. After an intense training session, your body is
primed to indulge in carbs to allow for recovery and to “refill” the glycogen stores in
your muscles.
28 DAY ADAPTABLE CARB CYCLING - LBM CYCLE NUTRITION PLAN FUNK ROBERTS 7
WHAT TO EAT ON LOW CARB DAYS
Eat when you are hungry and until you are satisfied. Stick to protein, veggies and fats.
These lists are overviews of the best foods that you can eat on your low carb days, but
read the FULL FOOD LIST later in the book to get more variety.
PROTEIN: Eat protein with every meal!

• Chicken • Lamb • Wild Game
• Turkey • Fish (Tuna, Salmon, • Eggs or Egg Whites
• Beef Tilapia, Halibut, etc.) • Lean Pro 30 Protein Shake
• Bison • Pork • Greek Yogurt
FATS: You will get your energy from fats on Low Carb Day, so add these to your meals!
• Avocado • Grass Fed Butter • Nut Butter (peanut butter,
• Cheese • Nuts or seeds (almonds, almond butter, etc.)
• Olive Oil cashews, etc.)
VEGGIES: Eat plenty of veggies until you are satisfied!

• Broccoli • Kale • Zucchini
• Asparagus • Onions • Any other veggie you like!
• Brussels Sprouts • Peppers
• Spinach • Cucumber
*Try to keep most fruit to high carb day. If you need a little energy boost, you can add in
some berries, which are lower in carbs than most fruits.
LOW CARB SNACK IDEAS: veggies and hummus, rice cakes and nut butter, protein
shake, Greek yogurt with nut butter, nuts, cheese, protein…
LOW CARB DAY EXAMPLE #1 – EARLY WORKOUT
• 5:00AM – Black Coffee
• 6:00AM – Workout
• 7:30AM – Breakfast: 2-3 whole eggs, 4 ounces of grass-fed beef
• Post Workout – LeanPro30 Whey Protein shake mixed with water or 4oz of coconut milk
• 1:00PM Lunch – 4 ounces Grass Fed Beef patties with asparagus and melted butter
• 4:00PM Snack – Broccoli with hummus
• 7:00PM Dinner – Chicken breast, ¼ of an avocado, spinach salad with homemade

dressing (olive oil, vinaigrette, spices)
LOW CARB DAY EXAMPLE #2 – DAY TIME WORKOUT

• 7:00AM – Black Coffee
• 7:30AM – Breakfast: 2-3 whole eggs, handful of veggies, sprinkle of cheese
• 10:00AM – Snack - rice cake with peanut butter
• 1:00PM Lunch – Chicken breast, spinach, onion, ¼ of an avocado, salsa
• 4:00PM – Workout
• Post Workout – Whey Protein shake mixed with 4oz of coconut milk
• 7:00PM Dinner – 4 ounces of Grass Fed Beef, broccoli, ¼ of an avocado
As you can see, this is very easy to follow. If you are still hungry at meals, eat more.
Keep in mind that the more active you are, the more calories you need. If you worked out
hard that day for 30-45 minutes then ran around doing things, simply add in more food.
Remember, we are not trying to cut calories. We are trying to eat certain types of
calories, that will get you the best results, which means you need to eat to burn!
Listen to your body!
HIGH CARB DAY BASICS
The next few pages will give an overview of how to eat for a high carb day. Here’s a
couple of tips for your high carb days:
1. HIGH CARB DAY = LOW FAT DAY

All meals will be focused on high protein, higher carb, and lower fat. Your protein
options will remain the same as low carb days, but on this high carb days you will be
lowering your fat intake. Instead, you will focus on incorporating more carbohydrates
into your meals. The next page outlines a list of great carbs to add into your meals
for high carb days.
2. YOUR HIGH CARB DAY WILL AND SHOULD BE A BUMP IN CALORIES.

Because you are eating more frequently, your calorie intake should be higher than
your low carb days.
3. EAT YOUR CARBS POST WORKOUT.

After an intense training session, your body is primed to indulge in carbs to allow for
recovery and to “refill” the glycogen stores in your muscles.
4. EAT WHEN YOU ARE HUNGRY AND UNTIL YOU ARE SATISFIED.
This is very important. Remember that you are not cutting calories but cutting out
the calories your body doesn’t need. Your body thrives on calories, so they are
needed (even when trying to burn fat). Your worst mistake will be to drastically cut
calories. If you are constantly hungry, you are not eating enough. When in doubt, it’s
always great to eat more protein and veggies.
WHAT TO EAT ON HIGH CARB DAYS
Eat these types of foods on High Carb Day. Eat when you are hungry and until you are
satisfied. Stick to protein, veggies and carbs. These lists are overviews of the best foods
that you can eat on your high carb days, but read the FULL FOOD LIST later in the book
to get more variety.
CARBS: You will get your energy from carbs on High Carb Day, so add these to your meals!*
• Rice (brown or white) • Beans • Steel Cut Oats
• Sweet Potato • Fruit • Fruit (keep fruit to high
• Potato • Quinoa carb day, if possible)
PROTEIN: Eat protein with every meal!

• Chicken • Lamb • Wild Game
• Turkey • Fish (Tuna, Salmon, • Eggs or Egg Whites
• Beef Tilapia, Halibut, etc.) • Protein Shake
• Bison • Pork • Greek Yogurt
VEGGIES: Eat plenty of veggies until you are satisfied!

• Broccoli • Spinach • Peppers
• Asparagus • Kale • Cucumber
• Brussels Sprouts • Onions • Zucchini
• Any other veggie you like!
*It’s also ok to add in these simple sugars into a few meals on higher carb days: Honey,
pure maple syrup. Don’t go crazy, but 1-2 tablespoons won’t hurt.
High Carb Day Snack Ideas: veggies and hummus, fruit, rice cakes and honey, protein
shake, meat protein, Greek yogurt with berries.
HIGH CARB DAY EXAMPLE #1

• 5:00AM – Coffee
• 6:00AM – Workout
• 7:00AM – Breakfast- 2-3 eggs, 1/4 cup steel cut oats with cinnamon mixed in
(oats measured pre-cooked)
• 10:00AM – LeanPro30 Whey protein shake with handful of strawberries mixed in.
• 12:00PM Lunch – 1 chicken breast, 1 sweet potato, and broccoli.
• 2:30PM- Snack – 1 of piece of fruit a few squares of dark chocolate
• 6:00PM Dinner – 4 ounces Grass Fed Beef with a potato and asparagus
• 8:00PM Snack – Plain Greek Yogurt with honey, cinnamon, and handful of raspberries
HIGH CARB DAY EXAMPLE #2

• 6:00AM – Coffee
• 7:00AM – Breakfast- 2-3 eggs, 1/4 cup steel cut oats with cinnamon mixed in
(oats measured pre-cooked)
• 10:00AM – LeanPro30 Whey protein shake with handful of blueberries
• 12:00PM Lunch – 4 ounces of turkey, 1 sweet potato, and Brussels sprouts
• 2:30PM Snack – Banana
• 4:00PM – Workout
• 5:30PM Dinner – 4 ounces of Grass Fed Beef Patties, rice, beans and salsa
• 8:00PM Snack – Handful of raspberries and a few squares of dark chocolate
Your high carb days need to be also higher in calories. This is what will allow your body's
metabolism to reset and burn more fat from your low carb days!
GUILT FREE DAY
A guilt free meal or day is what many people refer to as a “cheat meal or cheat day.”
These terms are synonymous.
I choose the language of “guilt free” because it has a more positive connotation.
Eating foods, you love that aren’t in the everyday meal plan isn’t “cheating,” it is planned
and should be enjoyed…and be guilt free!
They are days where you are and should more flexible in your nutrition.
You shouldn’t feel guilty when you prepare for and plan to eat delicious foods that you
love! On guilt free days, enjoy the foods you love without going TOO overboard.
For example, if you want pizza, eat a few slices of pizza until you feel satisfied, but avoid
eating the entire deep dish pizza by yourself, just BECAUSE it’s your guilt free day. We will
discuss in the next section how to build guilt free meals and guilt free days into your plan.
LEAN, BUILD & MAINTAIN CYCLING
HOW TO BUILD YOUR PLAN
We have covered the basics, now it’s time to dive into a little more detail.
Below is a simple guide to determine how many carbs you should incorporate when
carb cycling and how to break up your high carb and low carb days.
WHAT YOU WILL LEARN:

This section will dive deep into the details of how to build your personalized carb cycle.
Here’s what we are outlining in the next sections:

• Your Carb Cycling Schedule: What days will be lower carb and higher carb days.
• The Nutrition Plan: Here you put it all together. Now that you know the schedule and
how much food you should be eating, this section will teach you how to put it all
together. Here you will also find meal examples and other helpful tips.
YOUR LBM CYCLE SCHEDULE

To keep things simple, we will be using the following carb cycle routine: 2-1
This means, each week you will follow the pattern of having 2 lower carb days, followed by
one higher carb day, two lower carb days, and then one high carb and 2 lower carb and one
higher carb as so on…Also on your 3rd Higher Carb day you can use a Guilt FREE meal!
The pattern will go as follows:

• Day 1: Lower Carb • Day 4: Higher Carb • Day 6: Higher Carb/
• Day 2: Higher Carb • Day 5: Lower Carb Guilt FREE Day!
• Day 3: Lower Carb • Day 7: Lower Carb
You should not have two back to back high carbs days on this nutrition plan. You should
cycle through each of the high and low carb days for best results.
BURN CYCLE
NUTRITION CALENDAR
Below you will find your Carb Cycling Schedule for high carb and low carb days.
WEEK 1 WEEK 2 WEEK 3 WEEK 4

MON.
LOW CARB DAY HIGH CARB DAY LOW CARB DAY HIGH CARB DAY
HIGH FAT LOW FAT HIGH FAT LOW FAT
TUES.
HIGH CARB DAY LOW CARB DAY HIGH CARB DAY LOW CARB DAY
LOW FAT HIGH FAT LOW FAT HIGH FAT
WED.

THURS.
HIGH CARB DAY LOW CARB DAY HIGH CARB DAY LOW CARB DAY
LOW FAT HIGH FAT LOW FAT HIGH FAT
FRI.
HIGH CARB DAY HIGH CARB DAY

LOW CARB DAY LOW CARB DAY
SAT.
GUILT FREE GUILT FREE

HIGH FAT HIGH FAT
LOW FAT LOW FAT
HIGH CARB DAY HIGH CARB DAY

LOW CARB DAY LOW CARB DAY
SUN.
GUILT FREE GUILT FREE

HIGH FAT HIGH FAT
LOW FAT LOW FAT
THE NUTRITION PLAN
With our goal date being just 4-weeks (28 days) away to seeing incredible results, we
really need to buckle down on our nutrition.
With this method, you can be assured: you will rapidly transform your body in a very
short period of time.
And the best part is, it’s not that difficult to follow. You won’t have to starve yourself or
take any crazy supplements. It’s real food that will make you look AND feel great, fast!
Simply follow what is laid out below and amazing results will follow. In the next section,
you will find all of the information you need to build your carb cycle!
TIPS TO REMEMBER
• Over the next 28-Days, you should only drink water as your beverage choice.
This means no sodas, sports drinks, milk, juices, alcohol, etc. Black coffee and
unsweetened teas are also OK in moderation. Be sure you drink at least 8-12 or more
glasses of water per day.
• Stick to your workouts. Just get them in!
• Eat when you are hungry and until you are satisfied. Remember you are not cutting
calories on this plan. You are simply eliminating the calories your body doesn’t need
when trying to burn fat. So do NOT starve yourself over these 28 days (or ever for
that matter). If you do this, results will suffer.
• Have fun and get creative. Make meals that you enjoy and stick with it. Have fun with
these two weeks. They will go by in a flash if you do.
BUILD YOUR PLAN
CARB CYCLING NUTRITION PLAN
Now it’s time to build your plan!
The next section will detail 7 simple steps to building your carb cycle.
Here’s a glance at the 7 Steps you will be using in the next section to build your carb cycle:
1. Understand Your Carb Cycling Schedule

2. Choose the Number of Meals Each Day
3. Determine How Much Food To Eat
4. Build Your Low Carb Day Meals
5. Build Your High Carb Day Meals
6. Plan Your Carb Cycle Schedule With Your Workouts
7. EAT!
1. UNDERSTAND YOUR CARB CYCLING SCHEDULE
You will be following a 3-1-2-1 Carb Cycle for the next 28-Days.
THE PATTERN WILL GO AS FOLLOWS:

• Day 1: Lower Carb • Day 4: Higher Carb • Day 6: Higher Carb/
• Day 2: Higher Carb • Day 5: Lower Carb Guilt FREE Day!
• Day 3: Lower Carb • Day 7: Lower Carb
2. CHOOSE THE NUMBER OF MEALS EACH DAY
You may choose to eat between 2-5 meals per day, depending on your preferences. If
you choose 2 or 3 meals, those meals will need to be larger than if you choose to eat 5
meals per day. If you like to eat bigger meals, choose 2-3 meals.
If you like to snack a lot, you can have more small meals. For example, if you like to eat
more frequently, you could have 3 true meals, with 2 snacks = 5 meals.
There’s not one “right” number of meals per day. Choose your number of meals based
on your lifestyle and preferences. You can always eat an additional snack or eat more at
a meal if you are still hungry.
3. DETERMINE HOW MUCH FOOD TO EAT
The goal of this plan is NOT to “count calories.” The goal is to start understanding hunger
cues and how to listen to your body with how much food it needs. This takes some
practice but is incredibly freeing when you don’t have to stick to certain “numbers.”
The table below outlines some Portion Guidelines to help you as you plan your meals.
Our overall philosophy with portions is this:
Eat when you are hungry and until you are satisfied.
This means, you should never feel like you are still hungry after a meal and you also
don’t want to feel stuffed to the brim. You want to feel like your hunger is satisfied. If you
find that you start with eating one chicken breast with veggies at your meal and are still
hungry, then eat more! This plan is about eating certain types of foods that will help you
reach your goals.
You can eat more than you probably think you can and still reach your goals. Just
stick to the types of foods as outlined and eat when you’re hungry and until you are
satisfied.
4. BUILD YOUR LOW CARB DAY MEALS
Look at the Low Carb Day Meal Examples and Low Carb Day Guide from the previous
section. These will help you build out your Low Carb Days.
Mix and match the foods that are outlined in the Low Carb Day Guide. You want to be
having protein at every meal and snack. Make sure you include lots of veggies and
healthy fats into your meals.
For each meal on Low Carb Day, choose the following to make a complete meal:
• Choose a protein source
• Choose at least one type of veggie
• Choose a healthy fat source
You will be getting your energy from fats on Low Carb Days, so add in a small handful
of nuts, a spoonful of nut butter, a sprinkle of cheese, some avocado, things like that to
your meals!
If you are going to eat carbs on a Low Carb Day, then make sure you eat the carbs
AFTER YOUR WORKOUT!
5. BUILD YOUR HIGH CARB DAY MEALS
Look at the High Carb Day Meal Examples and High Carb Day Guide from the previous
section. These will help you build out your High Carb Days.
Mix and match the foods that are outlined in the High Carb Day Guide.
You want to be having protein at every meal and snack. Make sure you include lots of
veggies and a carb source into your meals.
You will be getting your energy from carbs on High Carb Days, so add in a carb source to
your meals, like sweet potato, potato, rice, steel cut oats, beans, fruit, things like that to
your meals!
For each meal on High Carb Day, choose the following to make a complete meal:
• Choose a protein source
• Choose at least one type of veggie
• Choose a carb source
6. PLANNING YOUR CARB CYCLE SCHEDULE WITH YOUR WORKOUTS
If possible, try to pair your highest intensity workouts with your high carb days. It’s
definitely ok to workout on a low carb day (and you will be working out on some
low carb days), but if you can adjust your workout schedule to be have your hardest
workouts on high carb days, that is suggested.
7. EAT! EAT! EAT!
It’s as simple as that. Eat the foods outlined on the Low Carb Day Guide on Low Carb
Days, and eat the foods outlined on High Carb Day Guide on High Carb Days.
Eat when you are hungry and until you’re satisfied. Don’t forget to drink lots of water!
ADDITIONAL MEAL EXAMPLES
LOW CARB DAY
Below are different meal options you can choose from. These are just a few of the many
examples of meals you can eat while on this plan. Feel free to mix and match any of the
foods listed in this program, but these are a few ideas to jump start your creativity!
OPTION 1: 2-3 whole eggs, 2 cups of spinach, 1⁄2 cup asparagus, 1⁄2 tbsp grass fed
butter, 4oz grass fed ground beef
OPTION 2: 2-3 whole eggs, 1 tbsp grass fed butter, 1-cup asparagus
OPTION 3: 3 pieces of bacon, 2-3 whole eggs, 2 cups of spinach
OPTION 4: LeanPro30 Protein Shake (1 scoop) with 1 tbsp of peanut butter
OPTION 5: 4 oz Chicken Breast, 2 cups of broccoli, 1 TBSP of grass fed butter
OPTION 6: 4oz Chicken Breast, 10 spears of asparagus in 1⁄2 tbsp of butter, 2 cups of
spinach, homemade salad dressing (1 tbsp of olive oil, spicy mustard, spices)
OPTION 7: 4oz grass fed ground beef patty, 1 cup of mushrooms, 2 cups of Brussels
sprouts, 1⁄2 tbsp of butter, a sprinkle of cheese
OPTION 8: 4oz grass fed beef steak, 3 cups of spinach, 1/8 cup onion, 1/2 cup peppers,
1/4 of an avocado, 2 tbsp salsa
OPTION 9: 4oz Salmon, 1 cup of green beans, 1 tbsp of coconut oil
The meal examples above are simply there as a guide. You should determine the
amount of food you need in order to best attain your goals. Each person is different so
find what works and stick with it.
HIGH CARB DAY
Below are different meal options you can choose from. These are just a few of the many
examples of meals you can eat while on this plan. Feel free to mix and match any of the
foods listed in this program, but these are a few ideas to jump start your creativity!
OPTION 1: 2-3 whole eggs, 1/4 cup oatmeal (measured dry), with honey and berries
OPTION 2: 2-3 whole eggs, 1 cup of chopped sweet potatoes
OPTION 3: 2-3 whole eggs, Greek yogurt with honey and berries
OPTION 4: Protein Shake (1 scoop) with handful of berries
OPTION 5: 4 oz Chicken Breast, 2 cups of broccoli, 1 TBSP of grass fed butter, 1 cup
of rice
OPTION 6: 4oz Chicken Breast, 10 spears of asparagus, 2 cups of spinach, homemade

salad dressing (1 tbsp of olive oil, spicy mustard, spices), a baked potato
OPTION 7: 4oz grass fed ground beef patty, 1 cup of Brussels sprouts, sweet potato
OPTION 8: 4oz grass fed beef steak, 3 cups of spinach, 1/8 cup onion, 1/2 cup peppers,
2 tbsp salsa, 1 cup of rice, 1/4 cup black beans
OPTION 9: 4oz Salmon, 1 cup of green beans, 1 cup of quinoa
The meal examples above are simply there as a guide. You should determine the
amount of food you need in order to best attain your goals. Each person is different so
find what works and stick with it.
FOOD SWAPS
Below is the list of approved foods that you can swap in and out based on your preferences
and what you have on hand. You will swap protein for protein, fat for fat and so on.
For example, if the meal plan calls for chicken at lunch but you don’t have it on hand,
you have something else prepared or, you’re simply tired of chicken, you can go to the
protein section and choose any other protein source from that list to add in place of
chicken. In this case, maybe you have salmon prepared, you can have that instead.
The same goes for veggies, carbs and fats.
Be sure to remember:
Low Carb Days = Higher Fat Days
High Carb Days = Lower Fat Days
PROTEIN:
• Pasture Raised Organic Chicken • Duck
• Grass Fed and Grass Finished Beef • Lamb
• Organic Pasture Raised Whole eggs • Pork
• Egg whites • Grass fed whey protein powder
• Turkey breast (LeanPro30 works perfect here)
• Turkey bacon • Organ meat
• Bacon • Wild Salmon
• Bison • Wild Tuna
• Grass fed beef jerky • Oysters
• Minced meat • Lobster
• Venison • Crab
• Elk • Halibut
• Shrimp • Quinoa*
• Tilapia • Buckwheat*
• Mackerel • Organic Hummus*
• Sardines • Pea protein Powder*
• Yogurt • Kelp Protein Powder*
CARBS:
• Brown rice • Beets
• White rice • Ezekiel bread
• Steel cut oats • Gluten free whole wheat bread
• Legumes • Gluten free whole wheat tortillas
• Black beans • Berries
• Sweet potatoes • Banana
• White potatoes • Apple
• Red potatoes • Melons
• Squash • Cherries
• Kidney beans • Grapes
• Lima beans
FATS:
• Raw nut butter • Pumpkin seeds
• Walnuts • Extra virgin olive oil
• Cashews • Coconut oil
• Avocado • Grass fed butter
• Brazil nuts • MCT Oil
• Ricotta cheese • MCT Oil Powder
• Macadamia nuts • Organic Cheese
• Almonds • Argon Oil
• Pistachios • Blue Cheese
• Avocado oil (1/4 avocado) • Pine Nuts
• Sunflower seeds
VEGGIES:
• Broccoli • Okra
• Asparagus • Peas
• Kale • Bell peppers
• White button mushrooms • Celery
• Spinach • Radishes
• Leafy greens • Artichokes
• Cauliflower • Scallions
• Maca root • Cucumbers
• Brussels sprouts • Onions
• Cabbage • Tomatoes
• Zucchini
Remember, be sure to use this list to swap different foods in and out based on your
preferences and what you have on hand. You will swap protein for protein, fat for fat
and so on.
This will allow for a great variety of healthy and nutritious foods to fuel your body!
In this next section, you will find your meal plan!
MONDAY: LOW CARB DAY WEEK 1
EGGS
BELL PEPPER
MEAL
SPINACH
1
AVOCADO
COCONUT OIL
GROUND BEEF
BROCCOLI
MEAL
2
SWEET POTATO
OLIVE OIL (COOK FOOD IN THIS OR DRIZZLE OVER TOP)
CHICKEN
BRUSSELS SPROUTS
MEAL
3
AVOCADO
TUESDAY: HIGH CARB DAY WEEK 1
EGGS
MEAL
BRUSSELS SPROUTS
1
SWEET POTATO
COD
MEAL
RICE
2
BROCCOLI
CHICKEN
MEAL
ASPARAGUS
3
QUINOA
WEDNESDAY: LOW CARB DAY WEEK 1
EGGS
GROUND TURKEY
MEAL
SPINACH
1
AVOCADO
COCONUT OIL
SALMON
ASPARAGUS
MEAL
2
SWEET POTATO
GROUND TURKEY
CAULIFLOWER OR CAULIFLOWER RICE

MEAL
3
AVOCADO
THURSDAY: HIGH CARB DAY WEEK 1
EGGS
MEAL
BRUSSELS SPROUTS
1
SWEET POTATO
COD
MEAL
RICE
2
BROCCOLI
CHICKEN
MEAL
ASPARAGUS
3
QUINOA
FRIDAY: LOW CARB DAY WEEK 1
EGGS
GROUND TURKEY
SPINACH
MEAL
1
AVOCADO
SALSA
COCONUT OIL
GROUND BEEF
ASPARAGUS
MEAL
2
WHITE POTATO
HALIBUT
BROCCOLI
MEAL
3
AVOCADO
SATURDAY: HIGH CARB DAY WEEK 1
GLUTEN FREE OATS
MEAL
BERRIES
1
PROTEIN POWDER
CHICKEN
RICE
MEAL
2
SWEET POTATO
BRUSSELS SPROUTS
GROUND TURKEY
MEAL
ASPARAGUS
3
QUINOA
SUNDAY: LOW CARB DAY WEEK 1
EGGS
GROUND TURKEY
MEAL
SPINACH
1
AVOCADO
COCONUT OIL
SALMON
BROCCOLI
MEAL
2
SWEET POTATO
GROUND TURKEY

MEAL
3
AVOCADO
EGGS
GROUND BEEF
MEAL
1
SPINACH
AVOCADO
GROUND TURKEY
BROCCOLI
MEAL
2
SWEET POTATO
SALMON
CAULIFLOWER
MEAL
3
AVOCADO
EGGS
MEAL
BRUSSELS SPROUTS
1
WHITE POTATO
SALMON
MEAL
RICE
2
ASPARAGUS
GROUND BEEF
MEAL
CAULIFLOWER
3
QUINOA
EGGS
GROUND TURKEY
MEAL
BELL PEPPER
1
SPINACH
AVOCADO
SALMON
ASPARAGUS
MEAL
2
SWEET POTATO
GROUND BEEF

MEAL
3
AVOCADO
GLUTEN FREE OATS
MEAL
BERRIES
1
PROTEIN POWDER
CHICKEN
RICE
MEAL
2
SWEET POTATO
BRUSSELS SPROUTS
GROUND BEEF
MEAL
ASPARAGUS
3
RICE
EGGS
BELL PEPPER
MEAL
SPINACH
1
AVOCADO
COCONUT OIL
GROUND BEEF
BROCCOLI
MEAL
2
SWEET POTATO
GROUND TURKEY

MEAL
3
AVOCADO
GLUTEN FREE OATS
MEAL
BERRIES
1
PROTEIN POWDER
CHICKEN
RICE
MEAL
2
SWEET POTATO
BRUSSELS SPROUTS
GROUND BEEF
MEAL
ASPARAGUS
3
RICE
EGGS
GROUND TURKEY
MEAL
SPINACH
1
AVOCADO
COCONUT OIL
CHICKEN
CAULIFLOWER
MEAL
2
SWEET POTATO
GROUND BEEF
BRUSSELS SPROUTS
MEAL
3
AVOCADO
EGGS
BELL PEPPER
MEAL
SPINACH
1
AVOCADO
COCONUT OIL
GROUND BEEF
BROCCOLI
MEAL
2
SWEET POTATO
CHICKEN
BRUSSELS SPROUTS
MEAL
3
AVOCADO
EGGS
MEAL
BRUSSELS SPROUTS
1
SWEET POTATO
COD
MEAL
RICE
2
BROCCOLI
CHICKEN
MEAL
ASPARAGUS
3
QUINOA
EGGS
BELL PEPPER
MEAL
SPINACH
1
AVOCADO
COCONUT OIL
SALMON
ASPARAGUS
MEAL
2
SWEET POTATO
GROUND TURKEY

MEAL
3
AVOCADO
EGGS
MEAL
BRUSSELS SPROUTS
1
SWEET POTATO
COD
MEAL
RICE
2
BROCCOLI
CHICKEN
MEAL
ASPARAGUS
3
QUINOA
EGGS
GROUND TURKEY
SPINACH
MEAL
1
AVOCADO
SALSA
COCONUT OIL
GROUND BEEF
ASPARAGUS
MEAL
2
WHITE POTATO
HALIBUT
BROCCOLI
MEAL
3
AVOCADO
GLUTEN FREE OATS
MEAL
BERRIES
1
PROTEIN POWDER
CHICKEN
RICE
MEAL
2
SWEET POTATO
BRUSSELS SPROUTS
GROUND TURKEY
MEAL
ASPARAGUS
3
QUINOA
EGGS
BELL PEPPER
MEAL
SPINACH
1
AVOCADO
COCONUT OIL
SALMON
BROCCOLI
MEAL
2
SWEET POTATO
GROUND TURKEY

MEAL
3
AVOCADO
EGGS
GROUND BEEF
MEAL
1
SPINACH
AVOCADO
GROUND TURKEY
BROCCOLI
MEAL
2
SWEET POTATO
SALMON
CAULIFLOWER
MEAL
3
AVOCADO
EGGS
MEAL
BRUSSELS SPROUTS
1
WHITE POTATO
SALMON
MEAL
RICE
2
ASPARAGUS
GROUND BEEF
MEAL
CAULIFLOWER
3
QUINOA
EGGS
GROUND TURKEY
MEAL
BELL PEPPER
1
SPINACH
AVOCADO
SALMON
ASPARAGUS
MEAL
2
SWEET POTATO
GROUND BEEF

MEAL
3
AVOCADO
GLUTEN FREE OATS
MEAL
BERRIES
1
PROTEIN POWDER
CHICKEN
RICE
MEAL
2
SWEET POTATO
BRUSSELS SPROUTS
GROUND BEEF
MEAL
ASPARAGUS
3
RICE
EGGS
BELL PEPPER
MEAL
SPINACH
1
AVOCADO
COCONUT OIL
GROUND BEEF
BROCCOLI
MEAL
2
SWEET POTATO
GROUND TURKEY

MEAL
3
AVOCADO
GLUTEN FREE OATS
MEAL
BERRIES
1
PROTEIN POWDER
CHICKEN
RICE
MEAL
2
SWEET POTATO
BRUSSELS SPROUTS
GROUND BEEF
MEAL
ASPARAGUS
3
RICE
EGGS
GROUND TURKEY
MEAL
SPINACH
1
AVOCADO
COCONUT OIL
CHICKEN
CAULIFLOWER
MEAL
2
SWEET POTATO
GROUND BEEF
BRUSSELS SPROUTS
MEAL
3
AVOCADO

ACC LBM Nutrition-Plan v1

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What are the risks and liabilities mentioned in the document?

What are the risks and liabilities mentioned in the document?

What dietary advice or recommendations are provided?

What dietary advice or recommendations are provided?

This manual is copyrighted by Marc “Funk” Roberts.

If you experience any lightheadedness, dizziness, or shortness of breath while

I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN

I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR

THE LGM CYCLE 1-1 pg. 6

HOW TO BUILD YOUR PLAN pg. 14

NUTRITION CALENDAR pg. 15

BUILD YOUR PLAN pg. 17

ADDITIONAL MEAL EXAMPLES pg. 21

FOOD SWAPS pg. 23

HOW DO YOU CARB CYCLE LBM?

1. LOW CARB DAY = HIGH FAT DAY

3. EAT YOUR FAT.

4. BEST TIME FOR CARBS ON LOW CARB DAY = POST WORKOUT.

PROTEIN: Eat protein with every meal!

• Olive Oil cashews, etc.)

VEGGIES: Eat plenty of veggies until you are satisfied!

• 7:30AM – Breakfast: 2-3 whole eggs, 4 ounces of grass-fed beef

• 4:00PM Snack – Broccoli with hummus

• 7:00PM Dinner – Chicken breast, ¼ of an avocado, spinach salad with homemade

LOW CARB DAY EXAMPLE #2 – DAY TIME WORKOUT

• 7:30AM – Breakfast: 2-3 whole eggs, handful of veggies, sprinkle of cheese

• 10:00AM – Snack - rice cake with peanut butter

• 1:00PM Lunch – Chicken breast, spinach, onion, ¼ of an avocado, salsa

• 7:00PM Dinner – 4 ounces of Grass Fed Beef, broccoli, ¼ of an avocado

1. HIGH CARB DAY = LOW FAT DAY

2. YOUR HIGH CARB DAY WILL AND SHOULD BE A BUMP IN CALORIES.

3. EAT YOUR CARBS POST WORKOUT.

WHAT TO EAT ON HIGH CARB DAYS

PROTEIN: Eat protein with every meal!

VEGGIES: Eat plenty of veggies until you are satisfied!

HIGH CARB DAY EXAMPLE #1

• 2:30PM- Snack – 1 of piece of fruit a few squares of dark chocolate

HIGH CARB DAY EXAMPLE #2

• 10:00AM – LeanPro30 Whey protein shake with handful of blueberries

• 12:00PM Lunch – 4 ounces of turkey, 1 sweet potato, and Brussels sprouts

• 2:30PM Snack – Banana

• 8:00PM Snack – Handful of raspberries and a few squares of dark chocolate

These terms are synonymous.

WHAT YOU WILL LEARN:

Here’s what we are outlining in the next sections:

YOUR LBM CYCLE SCHEDULE

The pattern will go as follows:

WEEK 1 WEEK 2 WEEK 3 WEEK 4

HIGH FAT LOW FAT HIGH FAT LOW FAT

HIGH FAT LOW FAT HIGH FAT LOW FAT

HIGH CARB DAY HIGH CARB DAY

GUILT FREE GUILT FREE

HIGH CARB DAY HIGH CARB DAY

GUILT FREE GUILT FREE

• Stick to your workouts. Just get them in!

1. Understand Your Carb Cycling Schedule

1. UNDERSTAND YOUR CARB CYCLING SCHEDULE

THE PATTERN WILL GO AS FOLLOWS:

2. CHOOSE THE NUMBER OF MEALS EACH DAY

3. DETERMINE HOW MUCH FOOD TO EAT

I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR