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Client Starting Bodyweight 212

Client Target Bodyweight 180

Target Cals Rest/Light 2050


Target Cals Training Moderate 2785
Target Cals Training Hard 3200

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Light Workouts
less than 5 reps average
Less than 6 sets for compound lower body movements
Less than 10 sets fo rcompound upper body movements

Moderate Workouts
Sets of 5 reps on average
6 plus sets for compound lower body movements on average
10 plus sets fo rcompound upper body movements on average

Hard Workouts
Sets of 10 reps on average
6 plus sets for compound lower body movements on average
10 plus sets fo rcompound upper body movements on average
Macro Activity Multiplier Table Multiplier Rest Multiplier Moderate Multiplier Hard
Protein 1 1 1
Carbs 0.5 1 1.5

Macro Calorie Multiplier Table Calorie Multiplier


Protein 4
Carbs 4
Fat 9

Calculated Off Day Nutrition Pro Carb Fat


Meal 1 36.0 18.0 21.6
Meal 2 36.0 18.0 21.6
Meal 3 36.0 18.0 21.6
Meal 4 36.0 18.0 21.6
Meal 5 36.0 18.0 21.6
Total Grams / Day 180.0 90.0 107.8

Calculated Light Day Nutrition Pro Carb Fat


Pre-WO 36.0 13.5 10.8
Intra WO 36.0 36.0 0.0
Post WO 36.0 31.5 10.8
Rest of day 1 36.0 4.5 43.1
Rest of day 2 36.0 4.5 43.1
Total Grams / Day 180.0 90.0 107.8

Calculated Moderate Day Nutrition Pro Carb Fat


Pre-WO 36.0 27.0 11.2
Intra WO 36.0 72.0 0.0
Post WO 36.0 63.0 14.9
Rest of day 1 36.0 9.0 61.6
Rest of day 2 36.0 9.0 61.6
Total Grams / Day 180.0 180.0 149.4

Calculated Hard Day Nutrition Pro Carb Fat


Pre-WO 36.0 40.5 7.8
Intra WO 36.0 108.0 0.0
Post WO 36.0 94.5 15.6
Rest of day 1 36.0 13.5 66.1
Rest of day 2 36.0 13.5 66.1
Total Grams / Day 180.0 270.0 155.6
Calculated Grams Table Protein Grams Carb Grams Fat Grams
Rest/Light 180 90 108
Moderate 180 180 149
Hard 180 270 156

Calculated Cals Table Protein Cals Carb Cals Fat Cals Total Cals
Rest/Light 720 360 970 2050
Moderate 720 720 1345 2785
Hard 720 1080 1400 3200

Carb % Multiplier Table Carb % Light Carb % Moderate Carb % Hard Carb % Of Pro %
Pre-WO 0.15 0.15 0.15 0.2 0.2
Intra WO 0.4 0.4 0.4 0.2 0.2
Post WO 0.35 0.35 0.35 0.2 0.2
Rest of day 1 0.05 0.05 0.05 0.2 0.2
Rest of day 2 0.05 0.05 0.05 0.2 0.2

Fat % Multiplier Table Fat % Light Fat % Moderate Fat % Hard Fat % Of
Pre-WO 0.1 0.075 0.05 0.2
Intra WO 0 0 0 0.2
Post WO 0.1 0.1 0.1 0.2
Rest of day 1 0.4 0.4125 0.425 0.2
Rest of day 2 0.4 0.4125 0.425 0.2