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βΉ Chris Ryder
Macro System
Layout
Weekly (MonβSun)
Training / Rest
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Week
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Day Targets
2
Meal Options
0
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π§ Water
β Restrictions
β Bulk macros
π Client PDF
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Fit week
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Day Total
2211
cal
205
P
215
C
59
F
Client PDF range
2165β2255
cal
195β215
g P
204β226
g C
56β62
g F
Ranges β
Pre workout
Breakfast
Snack
Lunch
Dinner
Post workout
Customβ¦
AM
PM
No time
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π
Protein
34β46g
Carbs
26β34g
Fat
8β12g
370
cal
330β410
Ranges β
βΎ
AM
PM
No time
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β§
π
Protein
2β8g
Carbs
26β34g
Fat
0β3g
149
cal
130β170
Ranges β
Pre workout
Breakfast
Snack
Lunch
Dinner
Post workout
Customβ¦
AM
PM
No time
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β§
π
Protein
47β63g
Carbs
52β68g
Fat
8β12g
550
cal
500β610
Ranges β
Pre workout
Breakfast
Snack
Lunch
Dinner
Post workout
Customβ¦
AM
PM
No time
βͺ
β§
π
Protein
26β34g
Carbs
22β29g
Fat
6β10g
292
cal
260β320
Ranges β
Pre workout
Breakfast
Snack
Lunch
Dinner
Post workout
Customβ¦
AM
PM
No time
βͺ
β§
π
Protein
39β51g
Carbs
39β51g
Fat
18β26g
558
cal
500β610
Ranges β
βΎ
AM
PM
No time
βͺ
β§
π
Protein
26β34g
Carbs
22β29g
Fat
6β10g
292
cal
260β320
Ranges β
+ Add meal
βΎ
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π Remove
Day Total
1882
cal
200
P
140
C
58
F
Client PDF range
1845β1920
cal
190β210
g P
133β147
g C
55β61
g F
Ranges β
Pre workout
Breakfast
Snack
Lunch
Dinner
Post workout
Customβ¦
AM
PM
No time
βͺ
β§
π
Protein
34β46g
Carbs
26β34g
Fat
8β12g
370
cal
330β410
Ranges β
Pre workout
Breakfast
Snack
Lunch
Dinner
Post workout
Customβ¦
AM
PM
No time
βͺ
β§
π
Protein
47β63g
Carbs
30β40g
Fat
8β12g
450
cal
410β500
Ranges β
Pre workout
Breakfast
Snack
Lunch
Dinner
Post workout
Customβ¦
AM
PM
No time
βͺ
β§
π
Protein
26β34g
Carbs
22β29g
Fat
6β10g
292
cal
260β320
Ranges β
Pre workout
Breakfast
Snack
Lunch
Dinner
Post workout
Customβ¦
AM
PM
No time
βͺ
β§
π
Protein
39β51g
Carbs
22β29g
Fat
18β26g
478
cal
430β530
Ranges β
βΎ
AM
PM
No time
βͺ
β§
π
Protein
26β34g
Carbs
22β29g
Fat
6β10g
292
cal
260β320
Ranges β
+ Add meal