Stoic Physique — Meal Planner

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‹ Chris Hart

Macro System

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Day Total1472 cal145P151C32FClient PDF range1445–1500 cal138–152g P143–159g C30–34g F

Protein2–8g

Carbs

Fat

20cal

0–40

Protein28–36g

Carbs49–65g

Fat7–11g

437cal

390–480

Protein37–49g

Carbs26–34g

Fat9–13g

391cal

350–430

Protein0–4g

Carbs19–25g

Fat

92cal

70–110

Protein45–59g

Carbs24–32g

Fat10–14g

428cal

390–470

Protein9–15g

Carbs11–17g

Fat

104cal

80–120

Day Total1503 cal147P123C47FClient PDF range1475–1535 cal140–154g P117–129g C45–49g F

Protein2–8g

Carbs

Fat

20cal

0–40

Protein22–29g

Carbs12–18g

Fat7–11g

241cal

220–270

Protein44–58g

Carbs34–46g

Fat16–22g

535cal

480–590

Protein0–4g

Carbs7–13g

Fat0–3g

53cal

30–70

Protein35–47g

Carbs34–46g

Fat4–8g

378cal

340–420

Protein21–27g

Carbs15–21g

Fat10–14g

276cal

250–300

Day Total1549 cal149P128C49FClient PDF range1520–1580 cal142–156g P122–134g C47–51g F

Protein2–8g

Carbs

Fat

20cal

0–40

Protein15–21g

Carbs26–34g

Fat2–6g

228cal

210–250

Protein45–59g

Carbs24–32g

Fat4–8g

374cal

340–410

Protein0–6g

Carbs20–26g

Fat3–7g

149cal

130–170

Protein44–58g

Carbs28–36g

Fat21–31g

566cal

510–620

Protein17–23g

Carbs12–18g

Fat6–10g

212cal

190–230

Day Total1954 cal165P193C58FClient PDF range1915–1995 cal157–173g P183–203g C55–61g F

Protein2–8g

Carbs

Fat

20cal

0–40

Protein20–26g

Carbs26–34g

Fat16–22g

383cal

340–420

Protein54–72g

Carbs33–43g

Fat19–27g

611cal

550–670

Protein0–4g

Carbs30–40g

Fat0–3g

153cal

130–170

Protein41–55g

Carbs60–80g

Fat11–17g

598cal

540–660

Protein22–29g

Carbs17–23g

Fat0–3g

189cal

170–210

Day Total1550 cal166P145C34FClient PDF range1520–1580 cal159–173g P138–152g C32–36g F

Protein2–8g

Carbs

Fat

20cal

0–40

Protein36–48g

Carbs26–34g

Fat5–9g

351cal

320–390

Protein36–48g

Carbs26–34g

Fat4–8g

342cal

310–380

Protein25–33g

Carbs14–20g

Fat1–5g

211cal

190–230

Protein40–54g

Carbs47–63g

Fat12–18g

543cal

490–600

Protein0–4g

Carbs10–16g

Fat1–5g

83cal

60–100

Day Total1468 cal146P113C48FClient PDF range1440–1495 cal139–153g P107–119g C46–50g F

Protein2–8g

Carbs

Fat

20cal

0–40

Protein21–27g

Carbs19–25g

Fat11–15g

301cal

270–330

Protein44–58g

Carbs22–30g

Fat12–18g

443cal

400–490

Protein16–22g

Carbs2–8g

Fat3–7g

141cal

120–160

Protein39–51g

Carbs39–51g

Fat12–18g

495cal

450–540

Protein0–5g

Carbs12–18g

Fat

68cal

50–90

Day Total1508 cal143P162C32FClient PDF range1480–1540 cal136–150g P154–170g C30–34g F

Protein2–8g

Carbs

Fat

20cal

0–40

Protein14–20g

Carbs39–51g

Fat5–9g

311cal

280–340

Protein34–46g

Carbs52–68g

Fat8–12g

490cal

440–540

Protein0–5g

Carbs19–25g

Fat

96cal

80–120

Protein47–63g

Carbs28–36g

Fat11–15g

465cal

420–510

Protein21–27g

Carbs0–6g

Fat0–4g

126cal

110–150