The MiniKeto Meal Plan

Careful manipulation of insulin levels and muscle glycogen stores, combined with H.I.T., and Yo-Yo dieting, can promote both muscle hypertrophy and fat loss.

Your energy requirements will likely differ. I use my BMR for the 1800-2000, my AMR for 2000-2500, and AMR + 500 to get 2500-3000.

	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Total Kcal	1800-2000	2000-2500	2500-3000	2000-2500	2000-2500	2500-3000	2000-2500
A.M.	MiniKeto	CHO Load	CHO Repletion	CHO Repletion	CHO Load	CHO Repletion	CHO Repletion
H.I.T.		Yes			Yes
P.M.	MiniKeto	CHO Repletion	CHO Repletion	MiniKeto	CHO Repletion	CHO Repletion	MiniKeto
At least 50% of calories are consumed in the first 6 hours of the day.
There is no limit to the frequency of meals (e.g. eat every hour or two if or when able), but the minimum is 5-6 meals over a 12-18 hour period.

Definitions

MiniKeto: Nuts, unsalted, dry roasted (no sugar); Fish; Whole Eggs; Soy Protein. Approx. 100 Kcal/hour. NO simple sugars.
CHO Load: Up to 50g simple sugars on waking. Every two hours afterwards, Complex CHO at up to 200 Kcal/hour prior to workout. Low Fat. Limit Fiber.
CHO Repletion: A 'normal' balance of Complex CHO, Proteins, and Good Fats, at approx. 150 Kcal/hour or slightly more. Up to 50g simple sugars on waking and immediately after H.I.T.

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