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βΉ Suyan Ng
Macro System
β Proof-checked β the meals in this macro plan have been verified.
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Layout
Weekly (MonβSun)
Training / Rest
Reset the whole day layout.
Week
π Schedule week
7/7 days scheduled
Day Targets
2
Meal Options
3
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π§ Water
β Restrictions
β Bulk macros
π Client PDF
π History
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β
100%
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Fit week
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Day Total
1546
cal
106
P
150
C
58
F
Client PDF range
1515β1575
cal
101β111
g P
143β158
g C
55β61
g F
Ranges β
Pre workout
Breakfast
Snack
Lunch
Dinner
Post workout
Customβ¦
AM
PM
No time
βͺ
β§
π
Protein
0β4g
Carbs
22β29g
Fat
0β3g
113
cal
90β130
Ranges β
Pre workout
Breakfast
Snack
Lunch
Dinner
Post workout
Customβ¦
AM
PM
No time
βͺ
β§
π
Protein
22β29g
Carbs
26β34g
Fat
10β14g
328
cal
300β360
Ranges β
Pre workout
Breakfast
Snack
Lunch
Dinner
Post workout
Customβ¦
AM
PM
No time
βͺ
β§
π
Protein
26β34g
Carbs
34β46g
Fat
8β12g
370
cal
330β410
Ranges β
Pre workout
Breakfast
Snack
Lunch
Dinner
Post workout
Customβ¦
AM
PM
No time
βͺ
β§
π
Protein
34β46g
Carbs
30β40g
Fat
21β30g
525
cal
470β580
Ranges β
Pre workout
Breakfast
Snack
Lunch
Dinner
Post workout
Customβ¦
AM
PM
No time
βͺ
β§
π
Protein
7β13g
Carbs
17β23g
Fat
8β12g
210
cal
190β230
Ranges β
+ Add meal
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β§ Copy
π Remove
Day Total
1413
cal
110
P
115
C
57
F
Client PDF range
1385β1440
cal
105β116
g P
109β121
g C
54β60
g F
Ranges β
Pre workout
Breakfast
Snack
Lunch
Dinner
Post workout
Customβ¦
AM
PM
No time
βͺ
β§
π
Protein
22β29g
Carbs
26β34g
Fat
10β14g
328
cal
300β360
Ranges β
Pre workout
Breakfast
Snack
Lunch
Dinner
Post workout
Customβ¦
AM
PM
No time
βͺ
β§
π
Protein
30β40g
Carbs
26β34g
Fat
8β12g
350
cal
320β390
Ranges β
Pre workout
Breakfast
Snack
Lunch
Dinner
Post workout
Customβ¦
AM
PM
No time
βͺ
β§
π
Protein
34β46g
Carbs
30β40g
Fat
21β30g
525
cal
470β580
Ranges β
Pre workout
Breakfast
Snack
Lunch
Dinner
Post workout
Customβ¦
AM
PM
No time
βͺ
β§
π
Protein
7β13g
Carbs
17β23g
Fat
8β12g
210
cal
190β230
Ranges β
+ Add meal