Daily Wk 7&8 Meal Planner
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PROTEIN
Nutrition facts Name Pax7 Whey Steak all types refuse removed grilled Chicken breast skinless grilled Tuna canned spring water Pink salmond canned water Egg whole boiled Pharmasport whey EAS Whey Cottage Cheese low fat 1%
Serving Size Number of Servings Protein (grams) 1 scoop 1 12 30 Gr 1 9.25 45 Gr 1 13.35 35 Gr 1 8.75 40 Gr 1 8.4 25 Gr 1 3.2
56 Gr
1
7
Highlight protein source from above copy and paste to meal planner
FIBROUS CARBS
Nutrition facts Name Broc Cauli Capsicum red Carrots Onions Cucumber Lettuce iceberg Celery Tomatoes Green Beans cut Peas Green
Serving Size Number of Servings Protein (grams) 40 Gr 1 0.9 55 Gr 1 1 30 Gr 1 0.3 50 Gr 1 0.5 40 Gr 1 0.4 50 Gr 1 0.3 50 Gr 1 0 40 Gr 1 0.3 45 Gr 1 0.4 32 Gr 1 0.6 32 Gr 1 0.6
Highlight protein source from above copy and paste to meal planner
Nutrition facts Name Potatoe Boiled salt free Banana Green to Yellow skin only Porridge Bread Kumara Rice white boiled unsalted
COMPLEX CARBS Serving Size Number of Servings Protein (grams) 32 gr 1 0.6 25 gr 1 0.3 44 gr 1 1.1 25 gr 1 1.9 30 gr 1 0.3 47 gr 1 1.1
Uncle Toby Oats brownsugarcinamon Uncle toby Oats Honey Buzz Uncle toby Oats Honey Buzz Vogels TOAST mixed grain sesame
35 gr 30 30 gr 43 gr
1 1 1 1
3.5 2.8 2.8 4
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SIMPLE CARBS
Nutrition facts Name Apple Orange Pear Kiwi Fruit Powerade Drink Cordial Home Made Vitafresh Brand Milk 1% Green Top White Sugar Chocolate Moro Bar NZ Mixed Lollies
Serving Size Number of Servings Protein (grams) 25 Gr 1 0.1 25 Gr 1 0.3 40 Gr 1 0.2 20 Gr 1 0.2 100 ml 1 0 100 ml 1 0 100 ml 1 4.1 6 gr 1 0 65 Gr 1 2.8 11 Gr 1 0
Highlight protein source from above copy and paste to meal planner
Nutrition facts Name Green Tea all types Herbal tea all types Coffee Powder all types Coffee Perculated all types Coffee Brewed all types Tea bag all types
BEVERAGES Serving Size Number of Servings Protein (grams) 1 1 1 1 1 1
Highlight protein source from above copy and paste to meal planner
PROTEIN Total Carbs (Grams) Total fats (Grams) 1.92 1.02 0 2.5 0 1.55 1 0.5 0 2.55 0.3 2.65
1.5
0.6
SCROLL DOWN TO SEE FOOD SOURCES
ROUS CARBS Total Carbs (Grams) Total fats (Grams) 2.7 0.2 2.2 0.2 1.7 0 4.8 0 3.5 0 1.9 0.1 1 0 1.2 0.1 1.8 0.1 2.5 0.1 2.5 0.1
MPLEX CARBS Total Carbs (Grams) Total fats (Grams) 6 0 6 0 5.25 0.7 12.7 0.8 5.6 0 13.35 0.1
23 20.3 20.3 15
2.4 2 2 2.35
MPLE CARBS Total Carbs (Grams) Total fats (Grams) 3.7 0.1 3 0.1 6 0.1 3 0.1 7.6 0 6.7 0.1 6.1 1.2 6 0 46.2 9.9 10.3 2
EVERAGES Total Carbs (Grams) Total fats (Grams)
Colour Key Code
Final grams for all meals
Final Kcal for all meals
KCAL BALANCE
Protein
carbs
Fats
Kcal Day
Kcal actual Eaten
0
0
0
0
0
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
0.0
0.0
0.0
0.0
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
-422
-422
-94
protein other meals
0
0.0
0
Kcal Fats all meals
-938
SCROLL DOWN TO SEE FOOD SOURCES
WEEK 7 & 8 MONDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1
SERVING SIZE
SERVINGS
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Post Wout 1
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Pre Wout 2 Water
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
KCAL BALANCE
Meal Post Wout 2
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Breakfast
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Mtea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
Lunch
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Atea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
TEA
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
PRE Bed
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
DIFFERENCE
Kcal ALLOWED
Kcal EATEN
938
-938
0
0.00
0.00
0.00
KCAL BALANCE
0.00
0.00
0.00
-422
-422
-94
Kcal USED DAY
0
0
0
Colour Key Code
Final grams for all meals
Final Kcal for all meals
KCAL BALANCE
Protein
carbs
Fats
Kcal Day
Kcal actual Eaten
0
0
0
0
0
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
0.0
0.0
0.0
0.0
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
-422
-422
-94
protein other meals
0
0.0
0
Kcal Fats all meals
-938
SCROLL DOWN TO SEE FOOD SOURCES
WEEK 7 & 8 TUESDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1
SERVING SIZE
SERVINGS
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Post Wout 1
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Pre Wout 2 Water
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
KCAL BALANCE
Meal Post Wout 2
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Breakfast
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Mtea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
Lunch
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Atea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
TEA
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
PRE Bed
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
DIFFERENCE
Kcal ALLOWED
Kcal EATEN
938
-938
0
0.00
0.00
0.00
KCAL BALANCE
0.00
0.00
0.00
-422
-422
-94
Kcal USED DAY
0
0
0
Colour Key Code
Final grams for all meals
Final Kcal for all meals
KCAL BALANCE
Protein
carbs
Fats
Kcal Day
Kcal actual Eaten
0
0
0
0
0
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
0.0
0.0
0.0
0.0
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
-422
-422
-94
protein other meals
0
0.0
0
Kcal Fats all meals
-938
SCROLL DOWN TO SEE FOOD SOURCES
WEEK 7 & 8 WEDNESDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1
SERVING SIZE
SERVINGS
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Post Wout 1
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Pre Wout 2 Water
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
KCAL BALANCE
Meal Post Wout 2
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Breakfast
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Mtea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
Lunch
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Atea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
TEA
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
PRE Bed
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
DIFFERENCE
Kcal ALLOWED
Kcal EATEN
938
-938
0
0.00
0.00
0.00
KCAL BALANCE
0.00
0.00
0.00
-422
-422
-94
Kcal USED DAY
0
0
0
Colour Key Code
Final grams for all meals
Final Kcal for all meals
KCAL BALANCE
Protein
carbs
Fats
Kcal Day
Kcal actual Eaten
0
0
0
0
0
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
0.0
0.0
0.0
0.0
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
-422
-422
-94
protein other meals
0
0.0
0
Kcal Fats all meals
-938
SCROLL DOWN TO SEE FOOD SOURCES
WEEK 7 & 8 THURSDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1
SERVING SIZE
SERVINGS
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Post Wout 1
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Pre Wout 2 Water
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
KCAL BALANCE
Meal Post Wout 2
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Breakfast
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Mtea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
Lunch
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Atea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
TEA
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
PRE Bed
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
DIFFERENCE
Kcal ALLOWED
Kcal EATEN
938
-938
0
0.00
0.00
0.00
KCAL BALANCE
0.00
0.00
0.00
-422
-422
-94
Kcal USED DAY
0
0
0
Colour Key Code
Final grams for all meals
Final Kcal for all meals
KCAL BALANCE
Protein
carbs
Fats
Kcal Day
Kcal actual Eaten
0
0
0
0
0
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
0.0
0.0
0.0
0.0
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
-422
-422
-94
protein other meals
0
0.0
0
Kcal Fats all meals
-938
SCROLL DOWN TO SEE FOOD SOURCES
WEEK 7 & 8 FRIDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1
SERVING SIZE
SERVINGS
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Post Wout 1
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Pre Wout 2 Water
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
KCAL BALANCE
Meal Post Wout 2
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Breakfast
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Mtea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
Lunch
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Atea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
TEA
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
PRE Bed
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
DIFFERENCE
Kcal ALLOWED
Kcal EATEN
938
-938
0
0.00
0.00
0.00
KCAL BALANCE
0.00
0.00
0.00
-422
-422
-94
Kcal USED DAY
0
0
0
Colour Key Code
Final grams for all meals
Final Kcal for all meals
KCAL BALANCE
Protein
carbs
Fats
Kcal Day
Kcal actual Eaten
0
0
0
0
0
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
0.0
0.0
0.0
0.0
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
-422
-422
-94
protein other meals
0
0.0
0
Kcal Fats all meals
-938
SCROLL DOWN TO SEE FOOD SOURCES
WEEK 7 & 8 SATURDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1
SERVING SIZE
SERVINGS
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Post Wout 1
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Pre Wout 2 Water
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
KCAL BALANCE
Meal Post Wout 2
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Breakfast
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Mtea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
Lunch
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Atea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
TEA
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
PRE Bed
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
DIFFERENCE
Kcal ALLOWED
Kcal EATEN
938
-938
0
0.00
0.00
0.00
KCAL BALANCE
0.00
0.00
0.00
-422
-422
-94
Kcal USED DAY
0
0
0
Colour Key Code
Final grams for all meals
Final Kcal for all meals
KCAL BALANCE
Protein
carbs
Fats
Kcal Day
Kcal actual Eaten
0
0
0
0
0
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
0.0
0.0
0.0
0.0
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
-422
-422
-94
protein other meals
0
0.0
0
Kcal Fats all meals
-938
SCROLL DOWN TO SEE FOOD SOURCES
WEEK 7 & 8 SUNDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1
SERVING SIZE
SERVINGS
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Post Wout 1
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Pre Wout 2 Water
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
KCAL BALANCE
Meal Post Wout 2
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Breakfast
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Mtea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
Lunch
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Atea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
TEA
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
PRE Bed
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
DIFFERENCE
Kcal ALLOWED
Kcal EATEN
938
-938
0
0.00
0.00
0.00
KCAL BALANCE
0.00
0.00
0.00
-422
-422
-94
Kcal USED DAY
0
0
0
Nutrition facts Name Pax7 Whey Steak all types refuse removed grilled Chicken breast skinless grilled Tuna canned spring water Pink salmond canned water Egg whole boiled Pharmasport whey EAS Whey Cottage Cheese low fat 1%
Serving Size Number of Servings Protein (grams) 1 scoop 1 12 30 Gr 1 9.25 45 Gr 1 13.35 35 Gr 1 8.75 40 Gr 1 8.4 25 Gr 1 3.2
56 Gr
1
7
Highlight protein source from above copy and paste to meal planner
FIBROUS CARBS
Nutrition facts Name Broc Cauli Capsicum red Carrots Onions Cucumber Lettuce iceberg Celery Tomatoes Green Beans cut Peas Green
Serving Size Number of Servings Protein (grams) 40 Gr 1 0.9 55 Gr 1 1 30 Gr 1 0.3 50 Gr 1 0.5 40 Gr 1 0.4 50 Gr 1 0.3 50 Gr 1 0 40 Gr 1 0.3 45 Gr 1 0.4 32 Gr 1 0.6 32 Gr 1 0.6
Highlight protein source from above copy and paste to meal planner
Nutrition facts Name Potatoe Boiled salt free Banana Green to Yellow skin only Porridge Bread Kumara Rice white boiled unsalted
COMPLEX CARBS Serving Size Number of Servings Protein (grams) 32 gr 1 0.6 25 gr 1 0.3 44 gr 1 1.1 25 gr 1 1.9 30 gr 1 0.3 47 gr 1 1.1
Uncle Toby Oats brownsugarcinamon Uncle toby Oats Honey Buzz Uncle toby Oats Honey Buzz Vogels TOAST mixed grain sesame
35 gr 30 30 gr 43 gr
1 1 1 1
3.5 2.8 2.8 4
Highlight protein source from above copy and paste to meal planner
SIMPLE CARBS
Nutrition facts Name Apple Orange Pear Kiwi Fruit Powerade Drink Cordial Home Made Vitafresh Brand Milk 1% Green Top White Sugar Chocolate Moro Bar NZ Mixed Lollies
Serving Size Number of Servings Protein (grams) 25 Gr 1 0.1 25 Gr 1 0.3 40 Gr 1 0.2 20 Gr 1 0.2 100 ml 1 0 100 ml 1 0 100 ml 1 4.1 6 gr 1 0 65 Gr 1 2.8 11 Gr 1 0
Highlight protein source from above copy and paste to meal planner
Nutrition facts Name Green Tea all types Herbal tea all types Coffee Powder all types Coffee Perculated all types Coffee Brewed all types Tea bag all types
BEVERAGES Serving Size Number of Servings Protein (grams) 1 1 1 1 1 1
Highlight protein source from above copy and paste to meal planner
PROTEIN Total Carbs (Grams) Total fats (Grams) 1.92 1.02 0 2.5 0 1.55 1 0.5 0 2.55 0.3 2.65
1.5
0.6
SCROLL DOWN TO SEE FOOD SOURCES
ROUS CARBS Total Carbs (Grams) Total fats (Grams) 2.7 0.2 2.2 0.2 1.7 0 4.8 0 3.5 0 1.9 0.1 1 0 1.2 0.1 1.8 0.1 2.5 0.1 2.5 0.1
MPLEX CARBS Total Carbs (Grams) Total fats (Grams) 6 0 6 0 5.25 0.7 12.7 0.8 5.6 0 13.35 0.1
23 20.3 20.3 15
2.4 2 2 2.35
MPLE CARBS Total Carbs (Grams) Total fats (Grams) 3.7 0.1 3 0.1 6 0.1 3 0.1 7.6 0 6.7 0.1 6.1 1.2 6 0 46.2 9.9 10.3 2
EVERAGES Total Carbs (Grams) Total fats (Grams)
Colour Key Code
Final grams for all meals
Final Kcal for all meals
KCAL BALANCE
Protein
carbs
Fats
Kcal Day
Kcal actual Eaten
0
0
0
0
0
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
0.0
0.0
0.0
0.0
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
-422
-422
-94
protein other meals
0
0.0
0
Kcal Fats all meals
-938
SCROLL DOWN TO SEE FOOD SOURCES
WEEK 7 & 8 MONDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1
SERVING SIZE
SERVINGS
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Post Wout 1
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Pre Wout 2 Water
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
KCAL BALANCE
Meal Post Wout 2
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Breakfast
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Mtea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
Lunch
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Atea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
TEA
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
PRE Bed
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
DIFFERENCE
Kcal ALLOWED
Kcal EATEN
938
-938
0
0.00
0.00
0.00
KCAL BALANCE
0.00
0.00
0.00
-422
-422
-94
Kcal USED DAY
0
0
0
Colour Key Code
Final grams for all meals
Final Kcal for all meals
KCAL BALANCE
Protein
carbs
Fats
Kcal Day
Kcal actual Eaten
0
0
0
0
0
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
0.0
0.0
0.0
0.0
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
-422
-422
-94
protein other meals
0
0.0
0
Kcal Fats all meals
-938
SCROLL DOWN TO SEE FOOD SOURCES
WEEK 7 & 8 TUESDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1
SERVING SIZE
SERVINGS
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Post Wout 1
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Pre Wout 2 Water
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
KCAL BALANCE
Meal Post Wout 2
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Breakfast
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Mtea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
Lunch
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Atea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
TEA
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
PRE Bed
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
DIFFERENCE
Kcal ALLOWED
Kcal EATEN
938
-938
0
0.00
0.00
0.00
KCAL BALANCE
0.00
0.00
0.00
-422
-422
-94
Kcal USED DAY
0
0
0
Colour Key Code
Final grams for all meals
Final Kcal for all meals
KCAL BALANCE
Protein
carbs
Fats
Kcal Day
Kcal actual Eaten
0
0
0
0
0
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
0.0
0.0
0.0
0.0
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
-422
-422
-94
protein other meals
0
0.0
0
Kcal Fats all meals
-938
SCROLL DOWN TO SEE FOOD SOURCES
WEEK 7 & 8 WEDNESDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1
SERVING SIZE
SERVINGS
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Post Wout 1
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Pre Wout 2 Water
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
KCAL BALANCE
Meal Post Wout 2
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Breakfast
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Mtea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
Lunch
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Atea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
TEA
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
PRE Bed
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
DIFFERENCE
Kcal ALLOWED
Kcal EATEN
938
-938
0
0.00
0.00
0.00
KCAL BALANCE
0.00
0.00
0.00
-422
-422
-94
Kcal USED DAY
0
0
0
Colour Key Code
Final grams for all meals
Final Kcal for all meals
KCAL BALANCE
Protein
carbs
Fats
Kcal Day
Kcal actual Eaten
0
0
0
0
0
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
0.0
0.0
0.0
0.0
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
-422
-422
-94
protein other meals
0
0.0
0
Kcal Fats all meals
-938
SCROLL DOWN TO SEE FOOD SOURCES
WEEK 7 & 8 THURSDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1
SERVING SIZE
SERVINGS
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Post Wout 1
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Pre Wout 2 Water
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
KCAL BALANCE
Meal Post Wout 2
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Breakfast
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Mtea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
Lunch
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Atea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
TEA
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
PRE Bed
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
DIFFERENCE
Kcal ALLOWED
Kcal EATEN
938
-938
0
0.00
0.00
0.00
KCAL BALANCE
0.00
0.00
0.00
-422
-422
-94
Kcal USED DAY
0
0
0
Colour Key Code
Final grams for all meals
Final Kcal for all meals
KCAL BALANCE
Protein
carbs
Fats
Kcal Day
Kcal actual Eaten
0
0
0
0
0
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
0.0
0.0
0.0
0.0
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
-422
-422
-94
protein other meals
0
0.0
0
Kcal Fats all meals
-938
SCROLL DOWN TO SEE FOOD SOURCES
WEEK 7 & 8 FRIDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1
SERVING SIZE
SERVINGS
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Post Wout 1
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Pre Wout 2 Water
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
KCAL BALANCE
Meal Post Wout 2
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Breakfast
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Mtea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
Lunch
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Atea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
TEA
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
PRE Bed
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
DIFFERENCE
Kcal ALLOWED
Kcal EATEN
938
-938
0
0.00
0.00
0.00
KCAL BALANCE
0.00
0.00
0.00
-422
-422
-94
Kcal USED DAY
0
0
0
Colour Key Code
Final grams for all meals
Final Kcal for all meals
KCAL BALANCE
Protein
carbs
Fats
Kcal Day
Kcal actual Eaten
0
0
0
0
0
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
0.0
0.0
0.0
0.0
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
-422
-422
-94
protein other meals
0
0.0
0
Kcal Fats all meals
-938
SCROLL DOWN TO SEE FOOD SOURCES
WEEK 7 & 8 SATURDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1
SERVING SIZE
SERVINGS
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Post Wout 1
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Pre Wout 2 Water
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
KCAL BALANCE
Meal Post Wout 2
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Breakfast
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Mtea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
Lunch
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Atea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
TEA
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
PRE Bed
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
DIFFERENCE
Kcal ALLOWED
Kcal EATEN
938
-938
0
0.00
0.00
0.00
KCAL BALANCE
0.00
0.00
0.00
-422
-422
-94
Kcal USED DAY
0
0
0
Colour Key Code
Final grams for all meals
Final Kcal for all meals
KCAL BALANCE
Protein
carbs
Fats
Kcal Day
Kcal actual Eaten
0
0
0
0
0
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
0.0
0.0
0.0
0.0
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
-422
-422
-94
protein other meals
0
0.0
0
Kcal Fats all meals
-938
SCROLL DOWN TO SEE FOOD SOURCES
WEEK 7 & 8 SUNDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1
SERVING SIZE
SERVINGS
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Post Wout 1
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Meal Pre Wout 2 Water
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
KCAL BALANCE
Meal Post Wout 2
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Breakfast
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Mtea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
Lunch
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
Atea
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
TEA
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
Water
KCAL BALANCE
PRE Bed
serving size
servings
ENTER PRO
ENTER CARBS
ENTER FAT
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00
0.00
0.00
-422
-422
-94
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00
DIFFERENCE
Kcal ALLOWED
Kcal EATEN
938
-938
0
0.00
0.00
0.00
KCAL BALANCE
0.00
0.00
0.00
-422
-422
-94
Kcal USED DAY
0
0
0
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