Daily Wk1&2 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) Total Carbs (Grams) Total fats (Grams) 1 scoop 1 12 1.92 1.02 30 Gr 1 9.25 0 2.5 45 Gr 1 13.35 0 1.55 35 Gr 1 8.75 1 0.5 40 Gr 1 8.4 0 2.55 25 Gr 1 3.2 0.3 2.65
56 Gr
1
7
1.5
0.5
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Nutrition facts
FIBROUS CARBS
Name Broc Cauli Capsicum red Carrots Onions Cucumber Lettuce iceberg Celery Tomatoes Green Beans cut Peas Green
Serving Size Number of Servings Protein (grams) Total Carbs (Grams) Total fats (Grams) 40 1 0.9 2.7 0.2 55 1 1 2.2 0.2 30 1 0.3 1.7 0 50 1 0.5 4.8 0 40 1 0.4 3.5 0 50 1 0.3 1.9 0.1 50 1 0 1 0 40 1 0.3 1.2 0.1 45 1 0.4 1.8 0.1 32 1 0.6 2.5 0.1 32 1 0.6 2.5 0.1
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COMPLEX CARBS
Nutrition facts Name Potatoe Boiled salt free Banana Green to Yellow skin only Porridge Bread Kumara Rice white boiled unsalted Uncle Toby Oats brownsugarcinamon Uncle toby Oats Honey Buzz Vogels TOAST mixed grain sesame
Serving Size Number of Servings Protein (grams) Total Carbs (Grams) Total fats (Grams) 32 gr 1 0.6 6 0 25 gr 1 0.3 6 0 44 gr 1 1.1 5.25 0.7 25 gr 1 1.9 12.7 0.8 30 gr 1 0.3 5.6 0 47 gr 1 1.1 13.35 0.1 35 gr 1 3.5 23 2.4 30 gr 1 2.8 20.3 2 43 gr 1 4 15 2.35
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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) Total Carbs (Grams) Total fats (Grams) 25 Gr 1 0.1 3.7 0.1 25 Gr 1 0.3 3 0.1 40 Gr 1 0.2 6 0.1 20 Gr 1 0.2 3 0.1 100 ml 1 0 7.6 0 100 ml 1 0 6.8 0.1 100 ml 1 4.1 6.4 1.2 6 gr 1 0 6 0 65 Gr 1 2.8 46.2 9.9 11 Gr 1 0 10.3 2
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BEVERAGES
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
Serving Size Number of Servings Protein (grams) Total Carbs (Grams) Total fats (Grams) 1 cup 1 0 0 0 1 cup 1 0 0 0 1 cup 1 0 0 0 1 cup 1 0 0 0 1 cup 1 0 0 0 1 cup 1 0 0 0
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Colour Key Code
Final grams for all meals
KCAL BALANCE
Protein
carbs
Fats
Kcal Day
Kcal actual Eaten
96
96
12
28
3
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
PROTEIN
CARBS
FATS
1136
1136
252
protein other meals
235
2525
WEEK 1 & 2 MONDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1 Water Pax7 Whey Milk 1% Green Top Apple
SERVING SIZE 250 ml 1 scoop 100 ml 25 Gr
SERVINGS 1 1 1 1
ENTER PRO 0 12 4.1 0.1
ENTER CARBS 0 1.92 6.1 3.7
ENTER FAT 0 1.02 1.2 0.1
KCAL BALANCE
Meal Post Wout 1 Water Pax7 Whey Apple
serving size 250 ml 1 scoop 25 Gr
servings 1 7 4
ENTER PRO 0 12 0.1
ENTER CARBS 0 1.92 3.7
ENTER FAT 0 1.05 0.1
KCAL BALANCE
Meal Pre Wout 2 Water Pax7 Whey Herbal tea all types Milk 1% Green Top
serving size 250 ml 1 scoop 1 cup 100 ml
servings 1 1 1 1
ENTER PRO 0 12 0 4.1
ENTER CARBS 0 1.92 0 6.1
ENTER FAT 0 1.02 0 1.2
KCAL BALANCE
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 12.00 4.10 0.10 0.00 0.00 0.00 0.00
0.00 1.92 6.10 3.70 0.00 0.00 0.00 0.00
0.00 1.02 1.20 0.10 0.00 0.00 0.00 0.00
16.20
11.72
2.32
1071
1089
232
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 84.00 0.40 0.00 0.00 0.00 0.00 0.00
0.00 13.44 14.80 0.00 0.00 0.00 0.00 0.00
0.00 7.35 0.40 0.00 0.00 0.00 0.00 0.00
84.40
28.24
7.75
734
976
162
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 12.00 0.00 4.10 0.00 0.00 0.00 0.00
0.00 1.92 0.00 6.10 0.00 0.00 0.00 0.00
0.00 1.02 0.00 1.20 0.00 0.00 0.00 0.00
16.10
8.02
2.22
KCAL BALANCE
Meal Post Wout 2 Water Pax7 Whey Apple
serving size 250 ml 1 scoop 25 Gr
servings 0 7 4 0 0 0 0 0
ENTER PRO 0 12 0.1 0 0 0 0 0
ENTER CARBS 0 0 3.7 0 0 0 0 0
ENTER FAT 0 0 0.1 0 0 0 0 0 KCAL BALANCE
Breakfast
serving size Water 250 ml Uncle Toby Oats brownsugarcinamon 35 gr Milk 1% Green Top 100 ml Herbal tea all types 1 cup
servings 1 1 1 1 0 0 0 0
ENTER PRO 0 3.5 4.1 0 0 0 0 0
ENTER CARBS 0 23 6.1 0 0 0 0 0
ENTER FAT 0 2.4 1.2 0 0 0 0 0 KCAL BALANCE
Mtea Water Orange Pax7 Whey Banana Green to Yellow skin only
serving size 250 ml 25 Gr 1 scoop 25 gr
servings 1 2 1 4 0 0 0 0
ENTER PRO 0 0.9 12 0.3 0 0 0 0
ENTER CARBS 0 9 0 6 0 0 0 0
ENTER FAT 0 0.3 0 0 0 0 0 0 KCAL BALANCE
Lunch Water Egg whole boiled Pink salmond canned water Lettuce iceberg
serving size 250 ml 25 Gr 40 Gr 50
servings 1 1 1 3
ENTER PRO 0 3.2 8.4 0
ENTER CARBS 0 0.3 0 3
ENTER FAT 0 2.65 2.55 0
669
944
142
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 84.00 0.40 0.00 0.00 0.00 0.00 0.00
0.00 0.00 14.80 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.40 0.00 0.00 0.00 0.00 0.00
84.40
14.80
0.40
332
885
138
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 3.50 4.10 0.00 0.00 0.00 0.00 0.00
0.00 23.00 6.10 0.00 0.00 0.00 0.00 0.00
0.00 2.40 1.20 0.00 0.00 0.00 0.00 0.00
7.60
29.10
3.60
301
769
106
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 1.80 12.00 1.20 0.00 0.00 0.00 0.00
0.00 18.00 0.00 24.00 0.00 0.00 0.00 0.00
0.00 0.60 0.00 0.00 0.00 0.00 0.00 0.00
15.00
42.00
0.60
241
601
100
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 3.20 8.40 0.00
0.00 0.30 0.00 9.00
0.00 2.65 2.55 0.00
Celery Cottage Cheese low fat 1%
Atea Water Orange Pax7 Whey Banana Green to Yellow skin only
40 56 Gr
serving size 250 ml 25 Gr 1 scoop 25 gr
3 1 0 0
servings 1 3 1 2 0 0 0 0
0.9 7 0 0
ENTER PRO 0 0.9 12 0.3 0 0 0 0
3.6 1.5 0 0
ENTER CARBS 0 9 0 6 0 0 0 0
0.3 0.5 0 0
2.70 7.00 0.00 0.00
10.80 1.50 0.00 0.00
0.90 0.50 0.00 0.00
KCAL BALANCE
21.30
21.60
6.60
156
514
41
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 2.70 12.00 0.60 0.00 0.00 0.00 0.00
0.00 27.00 0.00 12.00 0.00 0.00 0.00 0.00
0.00 0.90 0.00 0.00 0.00 0.00 0.00 0.00
15.30
39.00
0.90
95
358
33
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 26.70 3.60 4.00 1.20 0.00 0.00 0.00
0.00 0.00 10.80 8.80 12.00 0.00 0.00 0.00
0.00 3.00 0.80 0.80 0.00 0.00 0.00 0.00
35.50
31.60
4.60
-47
232
-8
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.60 4.10 12.00 0.00 0.00 0.00 0.00 0.00
12.00 6.10 1.92 0.00 0.00 0.00 0.00 0.00
0.00 1.20 1.02 0.00 0.00 0.00 0.00 0.00
KCAL BALANCE
16.70
20.02
2.22
-114
152
-28
Kcal USED DAY
1250
984
281
ENTER FAT 0 0.3 0 0 0 0 0 0 KCAL BALANCE
TEA Water Chicken breast skinless grilled Broc Cauli Potatoe Boiled salt free
serving size 250 ml 45 Gr 40 55 32 gr
servings 1 2 4 4 2 0 0 0
ENTER PRO 0 13.35 0.9 1 0.6 0 0 0
ENTER CARBS 0 0 2.7 2.2 6 0 0 0
ENTER FAT 0 1.5 0.2 0.2 0 0 0 0 KCAL BALANCE
PRE Bed Banana Green to Yellow skin only Milk 1% Green Top Pax7 Whey
serving size 25 gr 100 ml 1 scoop
servings 2 1 1
ENTER PRO 0.3 4.1 12
ENTER CARBS 6 6.1 1.92
DIFFERENCE
Kcal ALLOWED
Kcal EATEN
-9
2525
2515
ENTER FAT 0 1.2 1.02
Colour Key Code
Final grams for all meals
Final Kcal for all meals
KCAL BALANCE
Protein
carbs
Fats
Kcal Day
Kcal actual Eaten
96
96
20
25
2
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
384.0
384.0
78.2
99.2
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
1136
1136
252
protein other meals
239
22.0
967
Kcal Fats all meals
2525
SCROLL DOWN TO SEE MEAL PLANS
WEEK 1 & 2 TUESDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1 Water
SERVING SIZE 250 ml
SERVINGS 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Meal Post Wout 1 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Meal Pre Wout 2 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Breakfast Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Mtea Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
Lunch Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Atea Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
TEA Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
PRE Bed
serving size
servings 0
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
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
-2525
2525
0
0.00
0.00
0.00
KCAL BALANCE
0.00
0.00
0.00
1136
1136
252
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
96
96
20
25
2
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
384.0
384.0
78.2
99.2
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
1136
1136
252
protein other meals
239
22.0
967
Kcal Fats all meals
2525
SCROLL DOWN TO SEE MEAL PLANS
WEEK 1 & 2 WEDNESDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1 Water Pax7 Whey Milk 1% Green Top Apple
SERVING SIZE 250 ml 1 scoop 100 ml 25 Gr
SERVINGS 1 1 1 1
ENTER PRO 0 12 4.1 0.1
ENTER CARBS 0 1.92 6.1 3.7
ENTER FAT 0 1.02 1.2 0.1
KCAL BALANCE
Meal Post Wout 1 Water Pax7 Whey Apple
serving size 250 ml 1 scoop 25 Gr
servings 1 7 4
ENTER PRO 0 12 0.1
ENTER CARBS 0 1.92 3.7
ENTER FAT 0 1.05 0.1
KCAL BALANCE
Meal Pre Wout 2 Water Pax7 Whey Herbal tea all types Milk 1% Green Top
serving size 250 ml 1 scoop 1 cup 100 ml
servings 1 1 1 1
ENTER PRO 0 12 0 4.1
ENTER CARBS 0 1.92 0 6.1
ENTER FAT 0 1.02 0 1.2
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 12.00 4.10 0.10 0.00 0.00 0.00 0.00
0.00 1.92 6.10 3.70 0.00 0.00 0.00 0.00
0.00 1.02 1.20 0.10 0.00 0.00 0.00 0.00
16.20
11.72
2.32
1071
1089
232
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 12.00 0.10 0.00 0.00 0.00 0.00 0.00
0.00 1.92 3.70 0.00 0.00 0.00 0.00 0.00
0.00 1.05 0.10 0.00 0.00 0.00 0.00 0.00
12.10
5.62
1.15
1023
1067
221
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 12.00 0.00 4.10
0.00 1.92 0.00 6.10
0.00 1.02 0.00 1.20
KCAL BALANCE
Meal Post Wout 2 Water Pax7 Whey Apple
serving size 250 ml 1 scoop 25 Gr
servings 0 7 4 0 0 0 0 0
ENTER PRO 0 12 0.1 0 0 0 0 0
ENTER CARBS 0 0 3.7 0 0 0 0 0
ENTER FAT 0 0 0.1 0 0 0 0 0 KCAL BALANCE
Breakfast
serving size Water 250 ml Uncle Toby Oats brownsugarcinamon 35 gr Milk 1% Green Top 100 ml Herbal tea all types 1 cup
servings 1 1 1 1 0 0 0 0
ENTER PRO 0 3.5 4.1 0 0 0 0 0
ENTER CARBS 0 23 6.1 0 0 0 0 0
ENTER FAT 0 2.4 1.2 0 0 0 0 0 KCAL BALANCE
Mtea Water Orange Pax7 Whey Banana Green to Yellow skin only
serving size 250 ml 25 Gr 1 scoop 25 gr
servings 1 2 1 4 0 0 0 0
ENTER PRO 0 0.9 12 0.3 0 0 0 0
ENTER CARBS 0 9 0 6 0 0 0 0
ENTER FAT 0 0.3 0 0 0 0 0 0 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
16.10
8.02
2.22
958
1035
201
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 12.00 0.10 0.00 0.00 0.00 0.00 0.00
0.00 0.00 3.70 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.10 0.00 0.00 0.00 0.00 0.00
12.10
3.70
0.10
910
1020
200
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 3.50 4.10 0.00 0.00 0.00 0.00 0.00
0.00 23.00 6.10 0.00 0.00 0.00 0.00 0.00
0.00 2.40 1.20 0.00 0.00 0.00 0.00 0.00
7.60
29.10
3.60
880
903
168
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.90 12.00 0.30 0.00 0.00 0.00 0.00
0.00 9.00 0.00 6.00 0.00 0.00 0.00 0.00
0.00 0.30 0.00 0.00 0.00 0.00 0.00 0.00
13.20
15.00
0.30
827
843
165
Lunch Water Egg whole boiled Pink salmond canned water Lettuce iceberg Celery Cottage Cheese low fat 1%
serving size 250 ml 25 Gr 40 Gr 50 40 56 Gr
servings 1 1 1 3 3 1 0 0
ENTER PRO 0 3.2 8.4 0 0.9 7 0 0
ENTER CARBS 0 0.3 0 3 3.6 1.5 0 0
ENTER FAT 0 2.65 2.55 0 0.3 0.5 0 0 KCAL BALANCE
Atea Water Orange Pax7 Whey Banana Green to Yellow skin only
serving size 250 ml 25 Gr 1 scoop 25 gr
servings 1 3 1 4 0 0 0 0
ENTER PRO 0 0.9 12 0.3 0 0 0 0
ENTER CARBS 0 9 0 6 0 0 0 0
ENTER FAT 0 0.3 0 0 0 0 0 0 KCAL BALANCE
TEA Water Chicken breast skinless grilled Broc Cauli Potatoe Boiled salt free
serving size 250 ml 45 Gr 40 55 32 gr
servings 1 2 4 4 2 0 0 0
ENTER PRO 0 13.35 0.9 1 0.6 0 0 0
ENTER CARBS 0 0 2.7 2.2 6 0 0 0
ENTER FAT 0 1.5 0.2 0.2 0 0 0 0 KCAL BALANCE
PRE Bed Banana Green to Yellow skin only Milk 1% Green Top Pax7 Whey
serving size 25 gr 100 ml 1 scoop
servings 4 1 0
ENTER PRO 0.3 4.1 12
ENTER CARBS 6 6.1 1.92
ENTER FAT 0 1.2 1.02
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 3.20 8.40 0.00 0.90 7.00 0.00 0.00
0.00 0.30 0.00 3.00 3.60 1.50 0.00 0.00
0.00 2.65 2.55 0.00 0.30 0.50 0.00 0.00
19.50
8.40
6.00
749
810
111
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.90 12.00 0.30 0.00 0.00 0.00 0.00
0.00 9.00 0.00 6.00 0.00 0.00 0.00 0.00
0.00 0.30 0.00 0.00 0.00 0.00 0.00 0.00
13.20
15.00
0.30
696
750
109
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 13.35 0.90 1.00 0.60 0.00 0.00 0.00
0.00 0.00 2.70 2.20 6.00 0.00 0.00 0.00
0.00 1.50 0.20 0.20 0.00 0.00 0.00 0.00
15.85
10.90
1.90
633
706
91
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.30 4.10 12.00 0.00 0.00 0.00 0.00
6.00 6.10 1.92 0.00 0.00 0.00 0.00
0.00 1.20 1.02 0.00 0.00 0.00 0.00
DIFFERENCE
Kcal ALLOWED
Kcal EATEN
-1289
2525
1236
0.00
0.00
0.00
KCAL BALANCE
16.40
14.02
2.22
567
650
71
Kcal USED DAY
569
486
181
Colour Key Code
Final grams for all meals
Final Kcal for all meals
KCAL BALANCE
Protein
carbs
Fats
Kcal Day
Kcal actual Eaten
96
96
20
25
2
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
384.0
384.0
78.2
99.2
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
1136
1136
252
protein other meals
239
22.0
967
Kcal Fats all meals
2525
SCROLL DOWN TO SEE MEAL PLANS
WEEK 1 & 2 THURSDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1 Water
SERVING SIZE 250 ml
SERVINGS 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Meal Post Wout 1 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Meal Pre Wout 2 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Breakfast Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Mtea Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
Lunch Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Atea Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
TEA Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
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
-2525
2525
0
0.00
0.00
0.00
KCAL BALANCE
0.00
0.00
0.00
1136
1136
252
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
96
96
20
25
2
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
384.0
384.0
78.2
99.2
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
1136
1136
252
protein other meals
239
22.0
967
Kcal Fats all meals
2525
SCROLL DOWN TO SEE MEAL PLANS
WEEK 1 & 2 FRIDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1 Water Pax7 Whey Milk 1% Green Top Apple
SERVING SIZE 250 ml 1 scoop 100 ml 25 Gr
SERVINGS 1 1 1 1
ENTER PRO 0 12 4.1 0.1
ENTER CARBS 0 1.92 6.1 3.7
ENTER FAT 0 1.02 1.2 0.1
KCAL BALANCE
Meal Post Wout 1 Water Pax7 Whey Apple
serving size 250 ml 1 scoop 25 Gr
servings 1 7 4
ENTER PRO 0 12 0.1
ENTER CARBS 0 1.92 3.7
ENTER FAT 0 1.05 0.1
KCAL BALANCE
Meal Pre Wout 2 Water Pax7 Whey Herbal tea all types Milk 1% Green Top
serving size 250 ml 1 scoop 1 cup 100 ml
servings 1 1 1 1
ENTER PRO 0 12 0 4.1
ENTER CARBS 0 1.92 0 6.1
ENTER FAT 0 1.02 0 1.2
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 12.00 4.10 0.10 0.00 0.00 0.00 0.00
0.00 1.92 6.10 3.70 0.00 0.00 0.00 0.00
0.00 1.02 1.20 0.10 0.00 0.00 0.00 0.00
16.20
11.72
2.32
1071
1089
232
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 12.00 0.10 0.00 0.00 0.00 0.00 0.00
0.00 1.92 3.70 0.00 0.00 0.00 0.00 0.00
0.00 1.05 0.10 0.00 0.00 0.00 0.00 0.00
12.10
5.62
1.15
1023
1067
221
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 12.00 0.00 4.10
0.00 1.92 0.00 6.10
0.00 1.02 0.00 1.20
KCAL BALANCE
Meal Post Wout 2 Water Pax7 Whey Apple
serving size 250 ml 1 scoop 25 Gr
servings 0 7 4 0 0 0 0 0
ENTER PRO 0 12 0.1 0 0 0 0 0
ENTER CARBS 0 0 3.7 0 0 0 0 0
ENTER FAT 0 0 0.1 0 0 0 0 0 KCAL BALANCE
Breakfast
serving size Water 250 ml Uncle Toby Oats brownsugarcinamon 35 gr Milk 1% Green Top 100 ml Herbal tea all types 1 cup
servings 1 1 1 1 0 0 0 0
ENTER PRO 0 3.5 4.1 0 0 0 0 0
ENTER CARBS 0 23 6.1 0 0 0 0 0
ENTER FAT 0 2.4 1.2 0 0 0 0 0 KCAL BALANCE
Mtea Water Orange Pax7 Whey Banana Green to Yellow skin only
serving size 250 ml 25 Gr 1 scoop 25 gr
servings 1 2 1 4 0 0 0 0
ENTER PRO 0 0.9 12 0.3 0 0 0 0
ENTER CARBS 0 9 0 6 0 0 0 0
ENTER FAT 0 0.3 0 0 0 0 0 0 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
16.10
8.02
2.22
958
1035
201
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 12.00 0.10 0.00 0.00 0.00 0.00 0.00
0.00 0.00 3.70 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.10 0.00 0.00 0.00 0.00 0.00
12.10
3.70
0.10
910
1020
200
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 3.50 4.10 0.00 0.00 0.00 0.00 0.00
0.00 23.00 6.10 0.00 0.00 0.00 0.00 0.00
0.00 2.40 1.20 0.00 0.00 0.00 0.00 0.00
7.60
29.10
3.60
880
903
168
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.90 12.00 0.30 0.00 0.00 0.00 0.00
0.00 9.00 0.00 6.00 0.00 0.00 0.00 0.00
0.00 0.30 0.00 0.00 0.00 0.00 0.00 0.00
13.20
15.00
0.30
827
843
165
Lunch Water Egg whole boiled Pink salmond canned water Lettuce iceberg Celery Cottage Cheese low fat 1%
serving size 250 ml 25 Gr 40 Gr 50 40 56 Gr
servings 1 1 1 3 3 1 0 0
ENTER PRO 0 3.2 8.4 0 0.9 7 0 0
ENTER CARBS 0 0.3 0 3 3.6 1.5 0 0
ENTER FAT 0 2.65 2.55 0 0.3 0.5 0 0 KCAL BALANCE
Atea Water Orange Pax7 Whey Banana Green to Yellow skin only
serving size 250 ml 25 Gr 1 scoop 25 gr
servings 1 3 1 4 0 0 0 0
ENTER PRO 0 0.9 12 0.3 0 0 0 0
ENTER CARBS 0 9 0 6 0 0 0 0
ENTER FAT 0 0.3 0 0 0 0 0 0 KCAL BALANCE
TEA Water Chicken breast skinless grilled Broc Cauli Potatoe Boiled salt free
serving size 250 ml 45 Gr 40 55 32 gr
servings 1 2 4 4 2 0 0 0
ENTER PRO 0 13.35 0.9 1 0.6 0 0 0
ENTER CARBS 0 0 2.7 2.2 6 0 0 0
ENTER FAT 0 1.5 0.2 0.2 0 0 0 0 KCAL BALANCE
PRE Bed Banana Green to Yellow skin only Milk 1% Green Top Pax7 Whey
serving size 25 gr 100 ml 1 scoop
servings 4 1 0
ENTER PRO 0.3 4.1 12
ENTER CARBS 6 6.1 1.92
ENTER FAT 0 1.2 1.02
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 3.20 8.40 0.00 0.90 7.00 0.00 0.00
0.00 0.30 0.00 3.00 3.60 1.50 0.00 0.00
0.00 2.65 2.55 0.00 0.30 0.50 0.00 0.00
19.50
8.40
6.00
749
810
111
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.90 12.00 0.30 0.00 0.00 0.00 0.00
0.00 9.00 0.00 6.00 0.00 0.00 0.00 0.00
0.00 0.30 0.00 0.00 0.00 0.00 0.00 0.00
13.20
15.00
0.30
696
750
109
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 13.35 0.90 1.00 0.60 0.00 0.00 0.00
0.00 0.00 2.70 2.20 6.00 0.00 0.00 0.00
0.00 1.50 0.20 0.20 0.00 0.00 0.00 0.00
15.85
10.90
1.90
633
706
91
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.30 4.10 12.00 0.00 0.00 0.00 0.00
6.00 6.10 1.92 0.00 0.00 0.00 0.00
0.00 1.20 1.02 0.00 0.00 0.00 0.00
DIFFERENCE
Kcal ALLOWED
Kcal EATEN
-1289
2525
1236
0.00
0.00
0.00
KCAL BALANCE
16.40
14.02
2.22
567
650
71
Kcal USED DAY
569
486
181
Colour Key Code
Final grams for all meals
Final Kcal for all meals
KCAL BALANCE
Protein
carbs
Fats
Kcal Day
Kcal actual Eaten
96
96
20
25
2
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
384.0
384.0
78.2
99.2
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
1136
1136
252
protein other meals
239
22.0
967
Kcal Fats all meals
2525
SCROLL DOWN TO SEE MEAL PLANS
WEEK 1 & 2 SATURDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1 Water
SERVING SIZE 250 ml
SERVINGS 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Meal Post Wout 1 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Meal Pre Wout 2 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Breakfast Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Mtea Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
Lunch Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Atea Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
TEA Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
PRE Bed
serving size
servings 0
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
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
-2525
2525
0
0.00
0.00
0.00
KCAL BALANCE
0.00
0.00
0.00
1136
1136
252
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
96
96
20
25
2
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
384.0
384.0
78.2
99.2
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
1136
1136
252
protein other meals
239
22.0
967
Kcal Fats all meals
2525
SCROLL DOWN TO SEE MEAL PLANS
WEEK 1 & 2 SUNDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1 Water
SERVING SIZE 250 ml
SERVINGS 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Meal Post Wout 1 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Meal Pre Wout 2 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Breakfast Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Mtea Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
Lunch Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Atea Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
TEA Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
PRE Bed
serving size
servings 0
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
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
-2525
2525
0
0.00
0.00
0.00
KCAL BALANCE
0.00
0.00
0.00
1136
1136
252
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) Total Carbs (Grams) Total fats (Grams) 1 scoop 1 12 1.92 1.02 30 Gr 1 9.25 0 2.5 45 Gr 1 13.35 0 1.55 35 Gr 1 8.75 1 0.5 40 Gr 1 8.4 0 2.55 25 Gr 1 3.2 0.3 2.65
56 Gr
1
7
1.5
0.5
SCROLL DOWN TO SEE FOOD SOURCES
Highlight protein source from above copy and paste to meal planner
Nutrition facts
FIBROUS CARBS
Name Broc Cauli Capsicum red Carrots Onions Cucumber Lettuce iceberg Celery Tomatoes Green Beans cut Peas Green
Serving Size Number of Servings Protein (grams) Total Carbs (Grams) Total fats (Grams) 40 1 0.9 2.7 0.2 55 1 1 2.2 0.2 30 1 0.3 1.7 0 50 1 0.5 4.8 0 40 1 0.4 3.5 0 50 1 0.3 1.9 0.1 50 1 0 1 0 40 1 0.3 1.2 0.1 45 1 0.4 1.8 0.1 32 1 0.6 2.5 0.1 32 1 0.6 2.5 0.1
Highlight protein source from above copy and paste to meal planner
COMPLEX CARBS
Nutrition facts Name Potatoe Boiled salt free Banana Green to Yellow skin only Porridge Bread Kumara Rice white boiled unsalted Uncle Toby Oats brownsugarcinamon Uncle toby Oats Honey Buzz Vogels TOAST mixed grain sesame
Serving Size Number of Servings Protein (grams) Total Carbs (Grams) Total fats (Grams) 32 gr 1 0.6 6 0 25 gr 1 0.3 6 0 44 gr 1 1.1 5.25 0.7 25 gr 1 1.9 12.7 0.8 30 gr 1 0.3 5.6 0 47 gr 1 1.1 13.35 0.1 35 gr 1 3.5 23 2.4 30 gr 1 2.8 20.3 2 43 gr 1 4 15 2.35
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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) Total Carbs (Grams) Total fats (Grams) 25 Gr 1 0.1 3.7 0.1 25 Gr 1 0.3 3 0.1 40 Gr 1 0.2 6 0.1 20 Gr 1 0.2 3 0.1 100 ml 1 0 7.6 0 100 ml 1 0 6.8 0.1 100 ml 1 4.1 6.4 1.2 6 gr 1 0 6 0 65 Gr 1 2.8 46.2 9.9 11 Gr 1 0 10.3 2
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BEVERAGES
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
Serving Size Number of Servings Protein (grams) Total Carbs (Grams) Total fats (Grams) 1 cup 1 0 0 0 1 cup 1 0 0 0 1 cup 1 0 0 0 1 cup 1 0 0 0 1 cup 1 0 0 0 1 cup 1 0 0 0
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Colour Key Code
Final grams for all meals
KCAL BALANCE
Protein
carbs
Fats
Kcal Day
Kcal actual Eaten
96
96
12
28
3
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
PROTEIN
CARBS
FATS
1136
1136
252
protein other meals
235
2525
WEEK 1 & 2 MONDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1 Water Pax7 Whey Milk 1% Green Top Apple
SERVING SIZE 250 ml 1 scoop 100 ml 25 Gr
SERVINGS 1 1 1 1
ENTER PRO 0 12 4.1 0.1
ENTER CARBS 0 1.92 6.1 3.7
ENTER FAT 0 1.02 1.2 0.1
KCAL BALANCE
Meal Post Wout 1 Water Pax7 Whey Apple
serving size 250 ml 1 scoop 25 Gr
servings 1 7 4
ENTER PRO 0 12 0.1
ENTER CARBS 0 1.92 3.7
ENTER FAT 0 1.05 0.1
KCAL BALANCE
Meal Pre Wout 2 Water Pax7 Whey Herbal tea all types Milk 1% Green Top
serving size 250 ml 1 scoop 1 cup 100 ml
servings 1 1 1 1
ENTER PRO 0 12 0 4.1
ENTER CARBS 0 1.92 0 6.1
ENTER FAT 0 1.02 0 1.2
KCAL BALANCE
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 12.00 4.10 0.10 0.00 0.00 0.00 0.00
0.00 1.92 6.10 3.70 0.00 0.00 0.00 0.00
0.00 1.02 1.20 0.10 0.00 0.00 0.00 0.00
16.20
11.72
2.32
1071
1089
232
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 84.00 0.40 0.00 0.00 0.00 0.00 0.00
0.00 13.44 14.80 0.00 0.00 0.00 0.00 0.00
0.00 7.35 0.40 0.00 0.00 0.00 0.00 0.00
84.40
28.24
7.75
734
976
162
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 12.00 0.00 4.10 0.00 0.00 0.00 0.00
0.00 1.92 0.00 6.10 0.00 0.00 0.00 0.00
0.00 1.02 0.00 1.20 0.00 0.00 0.00 0.00
16.10
8.02
2.22
KCAL BALANCE
Meal Post Wout 2 Water Pax7 Whey Apple
serving size 250 ml 1 scoop 25 Gr
servings 0 7 4 0 0 0 0 0
ENTER PRO 0 12 0.1 0 0 0 0 0
ENTER CARBS 0 0 3.7 0 0 0 0 0
ENTER FAT 0 0 0.1 0 0 0 0 0 KCAL BALANCE
Breakfast
serving size Water 250 ml Uncle Toby Oats brownsugarcinamon 35 gr Milk 1% Green Top 100 ml Herbal tea all types 1 cup
servings 1 1 1 1 0 0 0 0
ENTER PRO 0 3.5 4.1 0 0 0 0 0
ENTER CARBS 0 23 6.1 0 0 0 0 0
ENTER FAT 0 2.4 1.2 0 0 0 0 0 KCAL BALANCE
Mtea Water Orange Pax7 Whey Banana Green to Yellow skin only
serving size 250 ml 25 Gr 1 scoop 25 gr
servings 1 2 1 4 0 0 0 0
ENTER PRO 0 0.9 12 0.3 0 0 0 0
ENTER CARBS 0 9 0 6 0 0 0 0
ENTER FAT 0 0.3 0 0 0 0 0 0 KCAL BALANCE
Lunch Water Egg whole boiled Pink salmond canned water Lettuce iceberg
serving size 250 ml 25 Gr 40 Gr 50
servings 1 1 1 3
ENTER PRO 0 3.2 8.4 0
ENTER CARBS 0 0.3 0 3
ENTER FAT 0 2.65 2.55 0
669
944
142
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 84.00 0.40 0.00 0.00 0.00 0.00 0.00
0.00 0.00 14.80 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.40 0.00 0.00 0.00 0.00 0.00
84.40
14.80
0.40
332
885
138
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 3.50 4.10 0.00 0.00 0.00 0.00 0.00
0.00 23.00 6.10 0.00 0.00 0.00 0.00 0.00
0.00 2.40 1.20 0.00 0.00 0.00 0.00 0.00
7.60
29.10
3.60
301
769
106
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 1.80 12.00 1.20 0.00 0.00 0.00 0.00
0.00 18.00 0.00 24.00 0.00 0.00 0.00 0.00
0.00 0.60 0.00 0.00 0.00 0.00 0.00 0.00
15.00
42.00
0.60
241
601
100
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 3.20 8.40 0.00
0.00 0.30 0.00 9.00
0.00 2.65 2.55 0.00
Celery Cottage Cheese low fat 1%
Atea Water Orange Pax7 Whey Banana Green to Yellow skin only
40 56 Gr
serving size 250 ml 25 Gr 1 scoop 25 gr
3 1 0 0
servings 1 3 1 2 0 0 0 0
0.9 7 0 0
ENTER PRO 0 0.9 12 0.3 0 0 0 0
3.6 1.5 0 0
ENTER CARBS 0 9 0 6 0 0 0 0
0.3 0.5 0 0
2.70 7.00 0.00 0.00
10.80 1.50 0.00 0.00
0.90 0.50 0.00 0.00
KCAL BALANCE
21.30
21.60
6.60
156
514
41
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 2.70 12.00 0.60 0.00 0.00 0.00 0.00
0.00 27.00 0.00 12.00 0.00 0.00 0.00 0.00
0.00 0.90 0.00 0.00 0.00 0.00 0.00 0.00
15.30
39.00
0.90
95
358
33
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 26.70 3.60 4.00 1.20 0.00 0.00 0.00
0.00 0.00 10.80 8.80 12.00 0.00 0.00 0.00
0.00 3.00 0.80 0.80 0.00 0.00 0.00 0.00
35.50
31.60
4.60
-47
232
-8
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.60 4.10 12.00 0.00 0.00 0.00 0.00 0.00
12.00 6.10 1.92 0.00 0.00 0.00 0.00 0.00
0.00 1.20 1.02 0.00 0.00 0.00 0.00 0.00
KCAL BALANCE
16.70
20.02
2.22
-114
152
-28
Kcal USED DAY
1250
984
281
ENTER FAT 0 0.3 0 0 0 0 0 0 KCAL BALANCE
TEA Water Chicken breast skinless grilled Broc Cauli Potatoe Boiled salt free
serving size 250 ml 45 Gr 40 55 32 gr
servings 1 2 4 4 2 0 0 0
ENTER PRO 0 13.35 0.9 1 0.6 0 0 0
ENTER CARBS 0 0 2.7 2.2 6 0 0 0
ENTER FAT 0 1.5 0.2 0.2 0 0 0 0 KCAL BALANCE
PRE Bed Banana Green to Yellow skin only Milk 1% Green Top Pax7 Whey
serving size 25 gr 100 ml 1 scoop
servings 2 1 1
ENTER PRO 0.3 4.1 12
ENTER CARBS 6 6.1 1.92
DIFFERENCE
Kcal ALLOWED
Kcal EATEN
-9
2525
2515
ENTER FAT 0 1.2 1.02
Colour Key Code
Final grams for all meals
Final Kcal for all meals
KCAL BALANCE
Protein
carbs
Fats
Kcal Day
Kcal actual Eaten
96
96
20
25
2
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
384.0
384.0
78.2
99.2
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
1136
1136
252
protein other meals
239
22.0
967
Kcal Fats all meals
2525
SCROLL DOWN TO SEE MEAL PLANS
WEEK 1 & 2 TUESDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1 Water
SERVING SIZE 250 ml
SERVINGS 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Meal Post Wout 1 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Meal Pre Wout 2 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Breakfast Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Mtea Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
Lunch Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Atea Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
TEA Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
PRE Bed
serving size
servings 0
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
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
-2525
2525
0
0.00
0.00
0.00
KCAL BALANCE
0.00
0.00
0.00
1136
1136
252
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
96
96
20
25
2
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
384.0
384.0
78.2
99.2
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
1136
1136
252
protein other meals
239
22.0
967
Kcal Fats all meals
2525
SCROLL DOWN TO SEE MEAL PLANS
WEEK 1 & 2 WEDNESDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1 Water Pax7 Whey Milk 1% Green Top Apple
SERVING SIZE 250 ml 1 scoop 100 ml 25 Gr
SERVINGS 1 1 1 1
ENTER PRO 0 12 4.1 0.1
ENTER CARBS 0 1.92 6.1 3.7
ENTER FAT 0 1.02 1.2 0.1
KCAL BALANCE
Meal Post Wout 1 Water Pax7 Whey Apple
serving size 250 ml 1 scoop 25 Gr
servings 1 7 4
ENTER PRO 0 12 0.1
ENTER CARBS 0 1.92 3.7
ENTER FAT 0 1.05 0.1
KCAL BALANCE
Meal Pre Wout 2 Water Pax7 Whey Herbal tea all types Milk 1% Green Top
serving size 250 ml 1 scoop 1 cup 100 ml
servings 1 1 1 1
ENTER PRO 0 12 0 4.1
ENTER CARBS 0 1.92 0 6.1
ENTER FAT 0 1.02 0 1.2
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 12.00 4.10 0.10 0.00 0.00 0.00 0.00
0.00 1.92 6.10 3.70 0.00 0.00 0.00 0.00
0.00 1.02 1.20 0.10 0.00 0.00 0.00 0.00
16.20
11.72
2.32
1071
1089
232
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 12.00 0.10 0.00 0.00 0.00 0.00 0.00
0.00 1.92 3.70 0.00 0.00 0.00 0.00 0.00
0.00 1.05 0.10 0.00 0.00 0.00 0.00 0.00
12.10
5.62
1.15
1023
1067
221
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 12.00 0.00 4.10
0.00 1.92 0.00 6.10
0.00 1.02 0.00 1.20
KCAL BALANCE
Meal Post Wout 2 Water Pax7 Whey Apple
serving size 250 ml 1 scoop 25 Gr
servings 0 7 4 0 0 0 0 0
ENTER PRO 0 12 0.1 0 0 0 0 0
ENTER CARBS 0 0 3.7 0 0 0 0 0
ENTER FAT 0 0 0.1 0 0 0 0 0 KCAL BALANCE
Breakfast
serving size Water 250 ml Uncle Toby Oats brownsugarcinamon 35 gr Milk 1% Green Top 100 ml Herbal tea all types 1 cup
servings 1 1 1 1 0 0 0 0
ENTER PRO 0 3.5 4.1 0 0 0 0 0
ENTER CARBS 0 23 6.1 0 0 0 0 0
ENTER FAT 0 2.4 1.2 0 0 0 0 0 KCAL BALANCE
Mtea Water Orange Pax7 Whey Banana Green to Yellow skin only
serving size 250 ml 25 Gr 1 scoop 25 gr
servings 1 2 1 4 0 0 0 0
ENTER PRO 0 0.9 12 0.3 0 0 0 0
ENTER CARBS 0 9 0 6 0 0 0 0
ENTER FAT 0 0.3 0 0 0 0 0 0 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
16.10
8.02
2.22
958
1035
201
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 12.00 0.10 0.00 0.00 0.00 0.00 0.00
0.00 0.00 3.70 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.10 0.00 0.00 0.00 0.00 0.00
12.10
3.70
0.10
910
1020
200
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 3.50 4.10 0.00 0.00 0.00 0.00 0.00
0.00 23.00 6.10 0.00 0.00 0.00 0.00 0.00
0.00 2.40 1.20 0.00 0.00 0.00 0.00 0.00
7.60
29.10
3.60
880
903
168
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.90 12.00 0.30 0.00 0.00 0.00 0.00
0.00 9.00 0.00 6.00 0.00 0.00 0.00 0.00
0.00 0.30 0.00 0.00 0.00 0.00 0.00 0.00
13.20
15.00
0.30
827
843
165
Lunch Water Egg whole boiled Pink salmond canned water Lettuce iceberg Celery Cottage Cheese low fat 1%
serving size 250 ml 25 Gr 40 Gr 50 40 56 Gr
servings 1 1 1 3 3 1 0 0
ENTER PRO 0 3.2 8.4 0 0.9 7 0 0
ENTER CARBS 0 0.3 0 3 3.6 1.5 0 0
ENTER FAT 0 2.65 2.55 0 0.3 0.5 0 0 KCAL BALANCE
Atea Water Orange Pax7 Whey Banana Green to Yellow skin only
serving size 250 ml 25 Gr 1 scoop 25 gr
servings 1 3 1 4 0 0 0 0
ENTER PRO 0 0.9 12 0.3 0 0 0 0
ENTER CARBS 0 9 0 6 0 0 0 0
ENTER FAT 0 0.3 0 0 0 0 0 0 KCAL BALANCE
TEA Water Chicken breast skinless grilled Broc Cauli Potatoe Boiled salt free
serving size 250 ml 45 Gr 40 55 32 gr
servings 1 2 4 4 2 0 0 0
ENTER PRO 0 13.35 0.9 1 0.6 0 0 0
ENTER CARBS 0 0 2.7 2.2 6 0 0 0
ENTER FAT 0 1.5 0.2 0.2 0 0 0 0 KCAL BALANCE
PRE Bed Banana Green to Yellow skin only Milk 1% Green Top Pax7 Whey
serving size 25 gr 100 ml 1 scoop
servings 4 1 0
ENTER PRO 0.3 4.1 12
ENTER CARBS 6 6.1 1.92
ENTER FAT 0 1.2 1.02
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 3.20 8.40 0.00 0.90 7.00 0.00 0.00
0.00 0.30 0.00 3.00 3.60 1.50 0.00 0.00
0.00 2.65 2.55 0.00 0.30 0.50 0.00 0.00
19.50
8.40
6.00
749
810
111
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.90 12.00 0.30 0.00 0.00 0.00 0.00
0.00 9.00 0.00 6.00 0.00 0.00 0.00 0.00
0.00 0.30 0.00 0.00 0.00 0.00 0.00 0.00
13.20
15.00
0.30
696
750
109
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 13.35 0.90 1.00 0.60 0.00 0.00 0.00
0.00 0.00 2.70 2.20 6.00 0.00 0.00 0.00
0.00 1.50 0.20 0.20 0.00 0.00 0.00 0.00
15.85
10.90
1.90
633
706
91
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.30 4.10 12.00 0.00 0.00 0.00 0.00
6.00 6.10 1.92 0.00 0.00 0.00 0.00
0.00 1.20 1.02 0.00 0.00 0.00 0.00
DIFFERENCE
Kcal ALLOWED
Kcal EATEN
-1289
2525
1236
0.00
0.00
0.00
KCAL BALANCE
16.40
14.02
2.22
567
650
71
Kcal USED DAY
569
486
181
Colour Key Code
Final grams for all meals
Final Kcal for all meals
KCAL BALANCE
Protein
carbs
Fats
Kcal Day
Kcal actual Eaten
96
96
20
25
2
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
384.0
384.0
78.2
99.2
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
1136
1136
252
protein other meals
239
22.0
967
Kcal Fats all meals
2525
SCROLL DOWN TO SEE MEAL PLANS
WEEK 1 & 2 THURSDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1 Water
SERVING SIZE 250 ml
SERVINGS 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Meal Post Wout 1 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Meal Pre Wout 2 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Breakfast Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Mtea Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
Lunch Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Atea Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
TEA Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
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
-2525
2525
0
0.00
0.00
0.00
KCAL BALANCE
0.00
0.00
0.00
1136
1136
252
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
96
96
20
25
2
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
384.0
384.0
78.2
99.2
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
1136
1136
252
protein other meals
239
22.0
967
Kcal Fats all meals
2525
SCROLL DOWN TO SEE MEAL PLANS
WEEK 1 & 2 FRIDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1 Water Pax7 Whey Milk 1% Green Top Apple
SERVING SIZE 250 ml 1 scoop 100 ml 25 Gr
SERVINGS 1 1 1 1
ENTER PRO 0 12 4.1 0.1
ENTER CARBS 0 1.92 6.1 3.7
ENTER FAT 0 1.02 1.2 0.1
KCAL BALANCE
Meal Post Wout 1 Water Pax7 Whey Apple
serving size 250 ml 1 scoop 25 Gr
servings 1 7 4
ENTER PRO 0 12 0.1
ENTER CARBS 0 1.92 3.7
ENTER FAT 0 1.05 0.1
KCAL BALANCE
Meal Pre Wout 2 Water Pax7 Whey Herbal tea all types Milk 1% Green Top
serving size 250 ml 1 scoop 1 cup 100 ml
servings 1 1 1 1
ENTER PRO 0 12 0 4.1
ENTER CARBS 0 1.92 0 6.1
ENTER FAT 0 1.02 0 1.2
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 12.00 4.10 0.10 0.00 0.00 0.00 0.00
0.00 1.92 6.10 3.70 0.00 0.00 0.00 0.00
0.00 1.02 1.20 0.10 0.00 0.00 0.00 0.00
16.20
11.72
2.32
1071
1089
232
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 12.00 0.10 0.00 0.00 0.00 0.00 0.00
0.00 1.92 3.70 0.00 0.00 0.00 0.00 0.00
0.00 1.05 0.10 0.00 0.00 0.00 0.00 0.00
12.10
5.62
1.15
1023
1067
221
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 12.00 0.00 4.10
0.00 1.92 0.00 6.10
0.00 1.02 0.00 1.20
KCAL BALANCE
Meal Post Wout 2 Water Pax7 Whey Apple
serving size 250 ml 1 scoop 25 Gr
servings 0 7 4 0 0 0 0 0
ENTER PRO 0 12 0.1 0 0 0 0 0
ENTER CARBS 0 0 3.7 0 0 0 0 0
ENTER FAT 0 0 0.1 0 0 0 0 0 KCAL BALANCE
Breakfast
serving size Water 250 ml Uncle Toby Oats brownsugarcinamon 35 gr Milk 1% Green Top 100 ml Herbal tea all types 1 cup
servings 1 1 1 1 0 0 0 0
ENTER PRO 0 3.5 4.1 0 0 0 0 0
ENTER CARBS 0 23 6.1 0 0 0 0 0
ENTER FAT 0 2.4 1.2 0 0 0 0 0 KCAL BALANCE
Mtea Water Orange Pax7 Whey Banana Green to Yellow skin only
serving size 250 ml 25 Gr 1 scoop 25 gr
servings 1 2 1 4 0 0 0 0
ENTER PRO 0 0.9 12 0.3 0 0 0 0
ENTER CARBS 0 9 0 6 0 0 0 0
ENTER FAT 0 0.3 0 0 0 0 0 0 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
16.10
8.02
2.22
958
1035
201
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 12.00 0.10 0.00 0.00 0.00 0.00 0.00
0.00 0.00 3.70 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.10 0.00 0.00 0.00 0.00 0.00
12.10
3.70
0.10
910
1020
200
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 3.50 4.10 0.00 0.00 0.00 0.00 0.00
0.00 23.00 6.10 0.00 0.00 0.00 0.00 0.00
0.00 2.40 1.20 0.00 0.00 0.00 0.00 0.00
7.60
29.10
3.60
880
903
168
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.90 12.00 0.30 0.00 0.00 0.00 0.00
0.00 9.00 0.00 6.00 0.00 0.00 0.00 0.00
0.00 0.30 0.00 0.00 0.00 0.00 0.00 0.00
13.20
15.00
0.30
827
843
165
Lunch Water Egg whole boiled Pink salmond canned water Lettuce iceberg Celery Cottage Cheese low fat 1%
serving size 250 ml 25 Gr 40 Gr 50 40 56 Gr
servings 1 1 1 3 3 1 0 0
ENTER PRO 0 3.2 8.4 0 0.9 7 0 0
ENTER CARBS 0 0.3 0 3 3.6 1.5 0 0
ENTER FAT 0 2.65 2.55 0 0.3 0.5 0 0 KCAL BALANCE
Atea Water Orange Pax7 Whey Banana Green to Yellow skin only
serving size 250 ml 25 Gr 1 scoop 25 gr
servings 1 3 1 4 0 0 0 0
ENTER PRO 0 0.9 12 0.3 0 0 0 0
ENTER CARBS 0 9 0 6 0 0 0 0
ENTER FAT 0 0.3 0 0 0 0 0 0 KCAL BALANCE
TEA Water Chicken breast skinless grilled Broc Cauli Potatoe Boiled salt free
serving size 250 ml 45 Gr 40 55 32 gr
servings 1 2 4 4 2 0 0 0
ENTER PRO 0 13.35 0.9 1 0.6 0 0 0
ENTER CARBS 0 0 2.7 2.2 6 0 0 0
ENTER FAT 0 1.5 0.2 0.2 0 0 0 0 KCAL BALANCE
PRE Bed Banana Green to Yellow skin only Milk 1% Green Top Pax7 Whey
serving size 25 gr 100 ml 1 scoop
servings 4 1 0
ENTER PRO 0.3 4.1 12
ENTER CARBS 6 6.1 1.92
ENTER FAT 0 1.2 1.02
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 3.20 8.40 0.00 0.90 7.00 0.00 0.00
0.00 0.30 0.00 3.00 3.60 1.50 0.00 0.00
0.00 2.65 2.55 0.00 0.30 0.50 0.00 0.00
19.50
8.40
6.00
749
810
111
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 0.90 12.00 0.30 0.00 0.00 0.00 0.00
0.00 9.00 0.00 6.00 0.00 0.00 0.00 0.00
0.00 0.30 0.00 0.00 0.00 0.00 0.00 0.00
13.20
15.00
0.30
696
750
109
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.00 13.35 0.90 1.00 0.60 0.00 0.00 0.00
0.00 0.00 2.70 2.20 6.00 0.00 0.00 0.00
0.00 1.50 0.20 0.20 0.00 0.00 0.00 0.00
15.85
10.90
1.90
633
706
91
PRO GRAMS
CARB GRAMS
FAT GRAMS
0.30 4.10 12.00 0.00 0.00 0.00 0.00
6.00 6.10 1.92 0.00 0.00 0.00 0.00
0.00 1.20 1.02 0.00 0.00 0.00 0.00
DIFFERENCE
Kcal ALLOWED
Kcal EATEN
-1289
2525
1236
0.00
0.00
0.00
KCAL BALANCE
16.40
14.02
2.22
567
650
71
Kcal USED DAY
569
486
181
Colour Key Code
Final grams for all meals
Final Kcal for all meals
KCAL BALANCE
Protein
carbs
Fats
Kcal Day
Kcal actual Eaten
96
96
20
25
2
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
384.0
384.0
78.2
99.2
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
1136
1136
252
protein other meals
239
22.0
967
Kcal Fats all meals
2525
SCROLL DOWN TO SEE MEAL PLANS
WEEK 1 & 2 SATURDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1 Water
SERVING SIZE 250 ml
SERVINGS 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Meal Post Wout 1 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Meal Pre Wout 2 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Breakfast Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Mtea Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
Lunch Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Atea Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
TEA Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
PRE Bed
serving size
servings 0
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
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
-2525
2525
0
0.00
0.00
0.00
KCAL BALANCE
0.00
0.00
0.00
1136
1136
252
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
96
96
20
25
2
Post Wout grams M1
Post Wout Grams M2
Protein grams
Carb Grams
Fat Grams
for other meals
for all meals
for all meals
384.0
384.0
78.2
99.2
Kcal Pro Meal Post M1
Kcal Pro Meal Post M2
Kcal Pro other Meals
Kcal carbs all meals
PROTEIN
CARBS
FATS
1136
1136
252
protein other meals
239
22.0
967
Kcal Fats all meals
2525
SCROLL DOWN TO SEE MEAL PLANS
WEEK 1 & 2 SUNDAY DAY PLANNER copy and paste here from food sources sheet
Meal Pre Wout 1 Water
SERVING SIZE 250 ml
SERVINGS 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Meal Post Wout 1 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Meal Pre Wout 2 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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 Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Breakfast Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Mtea Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
Lunch Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
Atea Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
TEA Water
serving size 250 ml
servings 1
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
KCAL BALANCE
PRE Bed
serving size
servings 0
ENTER PRO 0
ENTER CARBS 0
ENTER FAT 0
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
1136
1136
252
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
1136
1136
252
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
1136
1136
252
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
-2525
2525
0
0.00
0.00
0.00
KCAL BALANCE
0.00
0.00
0.00
1136
1136
252
Kcal USED DAY
0
0
0
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