Somanabolic Muscle Maximize

Name: Sex: Height: Weight: Age: Weight Training (Hours per Week): Weight Training Schedule: Muscle Maintenance: Goal: Calorie Target: Conversion tool (ENTER value): Rodrigo Male 68 174 33
inches pounds years <=Select units <=Select units

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Eight Hours (High) After Meal 2 3556

calories

Body type:

Meso-Ecto 17%
grams

muscle gain 4143 7

calories oz.

Caloric increase: Serving Units:

198

grams

Food Groups:
Meso-Ecto - Plan 1 Meal 1 (Breakfast)
Item * BREAD,MULTI/WHL GRAIN * EGG,WHITE,RAW * EGG,WHOLE,RAW * CEREALS MULTIGRAIN OATS,DRY * STRAWBERRIES,RAW PINEAPPLE,RAW * WATER,TAP,DRINKING * Muscle Meals Recommended Totals

Dairy/Egg
Required: Measure 3 1/2 slice 1 1/8 cup 2 Large 1/2 cup 1 1/8 cup 1/2 cup 2 3/8 cup Required: Measure 1/4 cup 8 oz 1 tbsp 1 1/8 cup 639 60.2 g 19.7 g 55.2 g 869 60.2 g 19.7 g 112.7 g

Serving
Grams 91.0 274.5 112.0 40.0 171.0 82.5 562.9 Totals

762
Calories 241 132 160 133 55 41

62.3 g
Protein 12.2 29.9 14.1 4.5 1.1 0.4

17.1 g
Fat 3.8 0.5 11.1 1.0 0.5 0.1

95.6 g
Carbs 39.4 2.0 0.9 29.4 13.1 10.8

16.1 g
Fiber 6.7

4.8 3.4 1.2

Meso-Ecto - Plan 1 Meal 2 (Snack)

Item * RICE,BROWN,MEDIUM-GRAIN,RAW * CHICKEN BREAST,NO SKIN,RAW * OIL,OLIVE * BROCCOLI,RAW

Serving
Grams 47.5 227.2 14.0 102.4

580
Calories 172 250 124 35

58.9 g
Protein 3.6 52.5 2.9

18.5 g
Fat 1.3 2.8 14.0 0.4

43.0 g
Carbs 36.2

4.3 g
Fiber 1.6

6.8

2.7

Meso-Ecto - Plan 1 Meal 3 (Post workout)

Item * MILK, SKIM * STRAWBERRIES,RAW BANANAS,RAW * PROTEIN POWDER (SCOOP) SPORTS DRINK, (ie. GATORADE)

Totals

Required: Measure 2 1/4 cup 2 1/8 cup 1 banana 1 3/4 scoop 1 1/8 cup

869

60.2 g

19.7 g

112.7 g

Serving
Grams 551.3 323.0 118.0 52.5 274.5

680
Calories 187 103 105 210 74

62.3 g
Protein 18.6 2.2 1.3 40.3

5.6 g
Fat 0.4 1.0 0.4 3.5 0.3

102.9 g
Carbs 27.3 24.8 27.0 5.3 18.6

9.5 g
Fiber 6.5 3.1

Meso-Ecto - Plan 1 Meal 4 (Snack)

Item * RICE,BROWN,MEDIUM-GRAIN,RAW * TURKEY BREAST,MEAT ONLY,RAW CARROTS,RAW * OIL,OLIVE

Totals

Required: Measure 1/4 cup 8 oz 1/2 cup 1 tbsp

639

60.2 g

19.7 g

55.2 g

Serving
Grams 47.5 227.2 64.0 14.0

574
Calories 172 252 26 124

60.0 g
Protein 3.6 55.9 0.6

16.9 g
Fat 1.3 1.5 0.2 14.0

42.3 g
Carbs 36.2 6.1

3.4 g
Fiber 1.6 1.8

Muscle Maximizer
Macronutrient %

Carbs: Protein: Fat: Daily Macronutrient Calories Carbs, grams Protein, grams Fat, grams Fiber, grams Water Intake - Recommended: Post-workout Recovery Shake: Meso-Ecto - Plan 1 Meal 5 (Dinner)
Item * CHICKEN BREAST,NO SKIN,RAW * SWEET POTATO,RAW * ASPARAGUS,RAW * RICE,BROWN,MEDIUM-GRAIN,RAW * OIL,OLIVE

43% 35% 22% Total 4013 420 376 98 48 116 oz. 44 g

Totals

% 97% 42% 37% 22% 1% Actual:

Protein Required: Measure 8 1/2 oz 1/2 potato 11 spear 1/4 cup 1 tbsp

445 362 101 Target 100% 43% 35% 22%

grams grams grams

Save - Custom Save - Custom Plan #1

Save - Custom Plan #2 Save - Custom Clear All Meals Clear All

Load Meals
Meal Plan #1 Meal Plan #2 Meal Plan #3 Meal Plan

Calories 4013 4061 4004 4135 4135

Custom Plan #1 Custom Plan

Custom Plan #2 Custom Plan

20 oz. 70 g
639 Carbs 60.2 g

456
19.7 g

Calories 55.2 g

Serving
Grams 241.4 65.0 132.0 47.5 14.0

644
Calories 266 56 26 172 124

63.2 g
Protein 55.7 1.0 2.9 3.6

18.5 g
Fat 3.0 0.0 0.2 1.3 14.0

54.4 g
Carbs 13.1 5.1 36.2

6.3 g
Fiber 2.0 2.8 1.6

Meso-Ecto - Plan 1 Meal 6 (Snack)

Item * CHEESE,COTTAGE,LOWFAT,1% * MACARONI,WHOLE-WHEAT,DRY * CHICKEN,GROUND,RAW

Totals

Required: Measure 1/2 cup 1 cup 1/2 lb

639

60.2 g

19.7 g

55.2 g

Serving
Grams 113.0 105.0 228.0

773
Calories 81 365 326

69.1 g
Protein 14.0 15.4 39.8

21.1 g
Fat 1.2 1.5 18.5

81.9 g
Carbs 3.1 78.8 0.1

8.7 g
Fiber 8.7

Totals

Manual Entry (Other)

Item

Serving
Grams Measure Calories Protein

grams
Fat Carbs Fiber