I attached a phase 4 menu plan sample and a menu planner that I found on this site a long time ago. I hope they are helpful.
I never needed the 3 snacks per day, so I look at them as "up to 3" and not must have 3.
Someone took some notes from their p4 (I think) seminar. If I find them, I'll post them too.
194.4/120 started IP 11.2.11, P4 117.3-120.3, officially from Aug 2012 to Jan 2013
2014 reset: Ja22 124.2 to Fe19 116.8
2015: struggling after shoulder injuries & can't lift weights like I used to, hanging in at 130 and trying to get back into the low 120s