9k was the fat/protein day. I didn't count calories on the week end. I just ate like a human being, kept clean carbs (most of the time, pizza is still a favourite), meat proteins (funny, I do not remember ever having a shake on the carb up days) and low fats. Favourite Sunday breakfast was 1 cup of oatmeal, lots of blueberries, skim milk. Yummy.
My menu was not complicated. Breakfast was 8-10 slices of bacon, 6 eggs and some brie cheese (you know, the triple cream stuff). I usually mixed some spinach in my eggs (scrambled). Snack was nuts or a glass of cream or a shot of EVOO. Lunch was a salad (EVOO and Balsamic), half chicken (don't like skin, so didn't eat it). Dinner, well, you name it. Steak, pork, chicken, turkey, salmon, tuna with broccoli and/or cauliflower in butter. Im a chef by trade, so recipe was never an issue.
I enjoyed garlic coil and cheese as a snack also. But again, carful with processed meats. Jerky has too much sugar.
Menu didn't change much, just the portion size.
MD before bed with a shot of EVOO.
yes, I even shot back a few EVOO during the day, straight up, to add calories.