Scribd Logo
Încărcați

Bine ați venit la Scribd!

  • Kris Gethin

    Încărcat de

    Craig Dias
    117 vizualizări4 pagini
    This document contains information about a person's current body weight, fat percentage, lean muscle mass, and weekly macro nutrient goals over 4 weeks. The person currently weighs 180 lbs with 20% body fat, equaling 36 lbs of fat. Their lean muscle mass is 171 lbs. The document provides the daily value goals for protein, carbs, and fat in grams for each week, decreasing the carb goal each week, to support fat loss goals. Sample weekly meal plans are included.

    Descriere originală:

    meal plan

    Drepturi de autor

    © © All Rights Reserved

    Formate disponibile

    XLSX, PDF, TXT sau citiți online pe Scribd

    Vi se pare util acest document?

    Este necorespunzător acest conținut?

    Raportați acest document
    This document contains information about a person's current body weight, fat percentage, lean muscle mass, and weekly macro nutrient goals over 4 weeks. The person currently weighs 180 lbs with 20% body fat, equaling 36 lbs of fat. Their lean muscle mass is 171 lbs. The document provides the daily value goals for protein, carbs, and fat in grams for each week, decreasing the carb goal each week, to support fat loss goals. Sample weekly meal plans are included.

    Drepturi de autor:

    © All Rights Reserved
    Descărcați ca XLSX, PDF, TXT sau citiți online pe Scribd
    Indicator pentru conținut neadecvat
    117 vizualizări4 pagini

    Kris Gethin

    Încărcat de

    Craig Dias
    This document contains information about a person's current body weight, fat percentage, lean muscle mass, and weekly macro nutrient goals over 4 weeks. The person currently weighs 180 lbs with 20% body fat, equaling 36 lbs of fat. Their lean muscle mass is 171 lbs. The document provides the daily value goals for protein, carbs, and fat in grams for each week, decreasing the carb goal each week, to support fat loss goals. Sample weekly meal plans are included.

    Drepturi de autor:

    © All Rights Reserved
    Descărcați ca XLSX, PDF, TXT sau citiți online pe Scribd
    Indicator pentru conținut neadecvat
    din 4

    Body Weight

    (now)
    180

    Current Fat content


    %
    20

    lbs
    36

    Weekly Macros
    Macronutrients
    Protein
    Carbohydrates
    Fat
    Sugar
    Week
    1
    2
    3
    4

    Week
    1
    2
    3
    4

    Week 1 DV (g)
    Criteria (g/lb lean muscle)
    1.18
    0.65
    N/A
    N/A

    DV (g)
    201.78
    111.15
    N/A
    N/A

    MEA
    1
    33.63
    28.8257142857
    25.2225
    22.42
    22.42
    22.42
    22.42

    2
    33.63
    28.8257142857
    25.2225
    22.42
    22.42
    22.42
    22.42
    MEALS-

    1
    18.525
    14.1685714286
    11.32875
    8.93
    6.65
    5.32
    9.5

    2
    18.525
    14.1685714286
    11.32875
    8.93
    6.65
    5.32
    9.5

    Target fat Content


    %
    lbs
    8
    12.5217391304

    Weekly Macros
    Week 2 DV (g)
    Criteria (g/lb lean muscle)
    1.18
    0.58
    N/A
    N/A

    3
    33.63
    28.8257142857
    25.2225
    22.42
    22.42
    22.42
    22.42

    3
    18.525
    14.1685714286
    11.32875
    8.93
    6.65
    5.32
    9.5

    DV (g)
    201.78
    99.18
    N/A
    N/A
    MEALS-Protein
    4
    33.63
    28.8257142857
    25.2225
    22.42
    22.42
    22.42
    22.42

    MEALS- Complex Carbs


    4
    18.525
    14.1685714286
    11.32875
    8.93
    6.65
    5.32
    9.5

    Current Lean Muscle


    lbs
    171

    Week 3 DV (g)
    Criteria (g/lb lean muscle)
    1.18
    0.53
    N/A
    N/A

    5
    33.63
    28.8257142857
    25.2225
    22.42
    22.42
    22.42
    22.42

    5
    18.525
    14.1685714286
    11.32875
    8.93
    6.65
    5.32
    9.5

    DV (g)
    DV (g)
    201.78
    90.63
    N/A
    N/A

    Thur-Fri
    g/lb
    DV (g)
    1.18
    201.78
    0.47
    80.37
    N/A
    N/A
    N/A
    N/A

    6
    7
    33.63
    28.825714 28.82571
    25.2225 25.2225
    22.42
    22.42
    22.42
    22.42
    22.42
    22.42
    22.42
    22.42

    25.2225
    22.42
    22.42
    22.42
    22.42

    6
    7
    8
    18.525
    14.168571 14.16857
    11.32875 11.32875 11.32875
    8.93
    8.93
    8.93
    6.65
    6.65
    6.65
    5.32
    5.32
    5.32
    9.5
    9.5
    9.5

    Week 4 Macros
    Sat-Sun
    Mon-Tue
    g/lb
    DV (g)
    g/lb
    DV (g)
    1.18
    201.78
    1.18
    201.78
    0.35
    59.85
    0.28
    47.88
    N/A
    N/A
    N/A
    N/A
    N/A
    N/A
    N/A
    N/A

    22.42
    22.42
    22.42
    22.42

    8.93
    6.65
    5.32
    9.5

    Week 1
    Eggs
    1 cup
    Oatmeal
    140 g

    Wed
    g/lb
    1.18
    0.5
    N/A
    N/A
    Protein
    26

    1.68

    Wed
    DV (g)
    201.78
    85.5
    N/A
    N/A
    Carbs
    1.8

    16.8

    S-ar putea să vă placă și