Stoic Physique

Daily Targets

Weekly Overview · Jeff Lang
Monday
1586cal185gprotein108gcarbs46gfat17gfibre
Tuesday
1684cal191gprotein104gcarbs56gfat16gfibre
Wednesday
1532cal183gprotein92gcarbs48gfat13gfibre
Thursday
1407cal185gprotein79gcarbs39gfat10gfibre
Friday
1802cal193gprotein145gcarbs50gfat21gfibre
Saturday
1653cal189gprotein87gcarbs61gfat12gfibre
Sunday
1573cal167gprotein107gcarbs53gfat18gfibre
Stoic Physique

Monday Meal Plan

Jeff Lang
Daily Totals
1586cal185gprotein108gcarbs46gfat17gfibre
Preworkout
Almond Butter, Salted13 g85 cal
Whey Protein Powder1 scoop122 cal
Meal Totals
209cal27gprotein5gcarbs9gfat1gfibre
Post workout
Whole Milk Greek Yogurt190 grams185 cal
Whey Protein Powder2 scoop243 cal
Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
466cal66gprotein19gcarbs14gfat2gfibre
Lunch 12:00 PM
Nutrisystem - Ravioli Formagglo1 serving288 cal
Whey Protein Powder1 scoop122 cal
Meal Totals
414cal38gprotein43gcarbs10gfat3gfibre
Snack 3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner 7:00 PM
Shrimp (Cooked)5 oz165 cal
Beer2 can/bottle120 cal
Meal Totals
285cal34gprotein26gcarbs5gfat8gfibre
Stoic Physique

Tuesday Meal Plan

Jeff Lang
Daily Totals
1684cal191gprotein104gcarbs56gfat16gfibre
Preworkout
Almond Butter, Salted13 g85 cal
Whey Protein Powder1 scoop122 cal
Meal Totals
209cal27gprotein5gcarbs9gfat1gfibre
Post workout
Whole Milk Greek Yogurt200 grams194 cal
Whey Protein Powder2 scoop243 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
478cal67gprotein21gcarbs14gfat2gfibre
Lunch 12:00 PM
Nutrisystem - Ravioli Formagglo1 serving288 cal
Meal Totals
288cal14gprotein40gcarbs8gfat3gfibre
Snack
Barebells Protein Bars2 bar424 cal
Meal Totals
424cal40gprotein30gcarbs16gfat6gfibre
Dinner 7:00 PM
Sirloin Steak - Cooked5 oz243 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
285cal43gprotein8gcarbs9gfat4gfibre
Stoic Physique

Wednesday Meal Plan

Jeff Lang
Daily Totals
1532cal183gprotein92gcarbs48gfat13gfibre
Preworkout
Almond Butter, Salted13 g85 cal
Whey Protein Powder1 scoop122 cal
Meal Totals
209cal27gprotein5gcarbs9gfat1gfibre
Post workout
Whole Milk Greek Yogurt190 grams185 cal
Whey Protein Powder2 scoop243 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
474cal66gprotein21gcarbs14gfat2gfibre
Lunch 12:00 PM
Nutrisystem - Chicken Fettuccine Alfredo1 serving216 cal
Meal Totals
220cal18gprotein28gcarbs4gfat
Snack 3:00 PM
Barebells Protein Bars2 bar424 cal
Meal Totals
424cal40gprotein30gcarbs16gfat6gfibre
Dinner 7:00 PM
Shrimp (Cooked)5 oz165 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Whiskey On The Rocks2 shot0 cal
Meal Totals
205cal32gprotein8gcarbs5gfat4gfibre
Stoic Physique

Thursday Meal Plan

Jeff Lang
Daily Totals
1407cal185gprotein79gcarbs39gfat10gfibre
Preworkout
Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
Post workout
Whey Protein Powder2 scoop243 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
312cal49gprotein20gcarbs4gfat3gfibre
Lunch 12:00 PM
Nutrisystem - Bourbon Style Chicken1 serving346 cal
Whey Protein Powder1 scoop122 cal
Meal Totals
472cal49gprotein33gcarbs16gfat
Snack 3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner 7:00 PM
Sirloin Steak - Cooked5 oz243 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
285cal43gprotein8gcarbs9gfat4gfibre
Stoic Physique

Friday Meal Plan

Jeff Lang
Daily Totals
1802cal193gprotein145gcarbs50gfat21gfibre
Preworkout
Almond Butter, Salted13 g85 cal
Whey Protein Powder1 scoop122 cal
Meal Totals
209cal27gprotein5gcarbs9gfat1gfibre
Post workout
Whole Milk Greek Yogurt190 grams185 cal
Whey Protein Powder1.5 scoop183 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
413cal54gprotein20gcarbs13gfat2gfibre
Lunch 12:00 PM
Nutrisystem - Chicken Fettuccine Alfredo2 serving431 cal
Meal Totals
431cal36gprotein56gcarbs7gfat
Snack 3:00 PM
Barebells Protein Bars2 bar424 cal
Meal Totals
424cal40gprotein30gcarbs16gfat6gfibre
Dinner 7:00 PM
Shrimp (Cooked)5 oz165 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Beer2 can/bottle120 cal
Meal Totals
325cal36gprotein34gcarbs5gfat12gfibre
Stoic Physique

Saturday Meal Plan

Jeff Lang
Daily Totals
1653cal189gprotein87gcarbs61gfat12gfibre
Preworkout
Almond Butter, Salted20 g132 cal
Meal Totals
131cal4gprotein4gcarbs11gfat2gfibre
Post workout
Whole Milk Greek Yogurt250 grams242 cal
Whey Protein Powder2 scoop243 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
533cal72gprotein23gcarbs17gfat2gfibre
Lunch 12:00 PM
Nutrisystem - Roasted Turkey Medallions1 serving259 cal
Meal Totals
259cal22gprotein27gcarbs7gfat
Snack 3:00 PM
Barebells Protein Bars2 bar424 cal
Meal Totals
424cal40gprotein30gcarbs16gfat6gfibre
Dinner 7:00 PM
Sirloin Steak - Cooked6 oz292 cal
Asparagus (Single)5 Medium Spear(s)19 cal
Meal Totals
306cal51gprotein3gcarbs10gfat2gfibre
Stoic Physique

Sunday Meal Plan

Jeff Lang
Daily Totals
1573cal167gprotein107gcarbs53gfat18gfibre
Preworkout
Almond Butter, Salted13 g85 cal
Meal Totals
83cal3gprotein2gcarbs7gfat1gfibre
Post workout
Whole Milk Greek Yogurt235 grams228 cal
Whey Protein Powder0.5 scoop61 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
338cal35gprotein18gcarbs14gfat2gfibre
Lunch 12:00 PM
Nutrisystem - Ravioli Formagglo1 serving288 cal
Whey Protein Powder1.5 scoop183 cal
Meal Totals
470cal50gprotein45gcarbs10gfat3gfibre
Snack 3:00 PM
Barebells Protein Bars2 bar424 cal
Meal Totals
424cal40gprotein30gcarbs16gfat6gfibre
Dinner 7:00 PM
Shrimp (Cooked)6 oz198 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
258cal39gprotein12gcarbs6gfat6gfibre
Stoic Physique

Shopping List

Everything for the week · Jeff Lang
Food ItemAmount
Almond Butter, Salted85 g
Asparagus (Single)5 Medium Spear(s)
Barebells Protein Bars12 bar
Beer4 can/bottle
Fresh/Frozen Mixed Berries730 grams
Mixed Vegetables (Your Choice)550 grams
Nutrisystem - Bourbon Style Chicken1 serving
Nutrisystem - Chicken Fettuccine Alfredo3 serving
Nutrisystem - Ravioli Formagglo3 serving
Nutrisystem - Roasted Turkey Medallions1 serving
Shrimp (Cooked)21 oz
Sirloin Steak - Cooked16 oz
Whey Protein Powder20.5 scoop
Whiskey On The Rocks2 shot
Whole Milk Greek Yogurt1255 grams