Stoic Physique — Meal Planner

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‹ Chris Hart

Macro System

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Day Total1584 cal145P179C32FClient PDF range1550–1615 cal138–152g P170–188g C30–34g F

Protein2–8g

Carbs

Fat

20cal

0–40

Protein28–36g

Carbs56–74g

Fat7–11g

469cal

420–520

Protein37–49g

Carbs39–51g

Fat9–13g

451cal

410–500

Protein0–4g

Carbs17–23g

Fat

84cal

60–100

Protein45–59g

Carbs30–40g

Fat10–14g

456cal

410–500

Protein9–15g

Carbs11–17g

Fat

104cal

80–120

Day Total1680 cal145P194C36FClient PDF range1645–1715 cal138–152g P184–204g C34–38g F

Protein2–8g

Carbs

Fat

20cal

0–40

Protein28–36g

Carbs56–74g

Fat7–11g

469cal

420–520

Protein37–49g

Carbs47–63g

Fat12–18g

527cal

470–580

Protein0–4g

Carbs22–29g

Fat

104cal

80–120

Protein45–59g

Carbs30–40g

Fat10–14g

456cal

410–500

Protein9–15g

Carbs11–17g

Fat

104cal

80–120

Day Total1785 cal145P209C41FClient PDF range1750–1820 cal138–152g P199–219g C39–43g F

Protein2–8g

Carbs

Fat

20cal

0–40

Protein28–36g

Carbs56–74g

Fat11–17g

514cal

460–570

Protein37–49g

Carbs52–68g

Fat12–18g

547cal

490–600

Protein0–4g

Carbs30–40g

Fat

144cal

120–160

Protein45–59g

Carbs30–40g

Fat10–14g

456cal

410–500

Protein9–15g

Carbs11–17g

Fat

104cal

80–120

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 Total1865 cal145P229C41FClient PDF range1830–1900 cal139–151g P218–240g C39–43g F

Protein2–8g

Carbs

Fat

20cal

0–40

Protein28–36g

Carbs56–74g

Fat11–17g

514cal

460–570

Protein37–49g

Carbs52–68g

Fat12–18g

547cal

490–600

Protein0–4g

Carbs39–51g

Fat

184cal

160–200

Protein45–59g

Carbs39–51g

Fat10–14g

496cal

450–550

Protein9–15g

Carbs11–17g

Fat

104cal

80–120

Day Total1765 cal145P204C41FClient PDF range1730–1800 cal138–152g P194–214g C39–43g F

Protein2–8g

Carbs

Fat

20cal

0–40

Protein28–36g

Carbs47–63g

Fat11–17g

474cal

430–520

Protein37–49g

Carbs43–57g

Fat12–18g

507cal

460–560

Protein0–4g

Carbs39–51g

Fat

184cal

160–200

Protein45–59g

Carbs34–46g

Fat10–14g

476cal

430–520

Protein9–15g

Carbs11–17g

Fat

104cal

80–120

Day Total1694 cal147P200C34FClient PDF range1660–1730 cal140–154g P190–210g C32–36g 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

Protein3–9g

Carbs26–34g

Fat0–4g

162cal

140–180

Protein47–63g

Carbs39–51g

Fat11–15g

517cal

470–570

Protein21–27g

Carbs17–23g

Fat0–4g

194cal

170–210