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Moderate Goal: 2043 Calories, 234 Protein, 63g Fat, 140g Carbs

The document provides macros and meal plans for cutting weight and refeed days. It recommends protein intake of 1.3g per pound of body weight, carbs of 0.75-0.8g per pound, and fat of 0.35g per pound for cutting days. Carb intake should be 0.55g per pound on rest days and 175% of normal carb intake on refeed days. Sample meal plans are provided for 1899-2043 calories. A refeed goal of 2463 calories with 63g fat, 240g carbs, and 234g protein is also listed. Additional food items are suggested to meet calorie and macro needs. Flexibility in meal choices is recommended.

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JacKFrost1889
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213 views2 pages

Moderate Goal: 2043 Calories, 234 Protein, 63g Fat, 140g Carbs

The document provides macros and meal plans for cutting weight and refeed days. It recommends protein intake of 1.3g per pound of body weight, carbs of 0.75-0.8g per pound, and fat of 0.35g per pound for cutting days. Carb intake should be 0.55g per pound on rest days and 175% of normal carb intake on refeed days. Sample meal plans are provided for 1899-2043 calories. A refeed goal of 2463 calories with 63g fat, 240g carbs, and 234g protein is also listed. Additional food items are suggested to meet calorie and macro needs. Flexibility in meal choices is recommended.

Uploaded by

JacKFrost1889
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Diet

Macros for cutting: 1.3 x BW for protein, .75-.8 x BW Carbs, .35 x BW Fats
Rest days: .55 x BW carbs Refeed Day: 175% of norma carb intake
Weight: 180ish?
234g Protein 936 calories
135gCarbs-144g Carbs (99g Carbs rest day)(240ish refeed)calorizes vary from 396-540-960
63g Fat 567 calories
Calories: 1899-2043-2463 Refeed Goal: 2463 calories, 63g Fat, 240g Carbs, 234g protein

Moderate goal: 2043 Calories, 234 Protein, 63g Fat, 140g Carbs
Broccoli: 105 calories, 18g Carbs, 9g Protein (3 servings)
Chicken 4 ounces: 180 calories, 4g Fat, 35g protein (x 4 = 720 calories, 16g Fat, 140g protein)
Celery 60 calories, 15g Carbs(10 servingsish)

Total: 885 calories, 16g Fat, 33g Carbs, 149g Protein


Need: 1158 calories, 47g Fat, 107g carbs, 85g protein
2 tsp Peanutbutter: 180 clories, 15g Fat, 8g Carbs, 7g protein
2 tsp Peanutbutter: 180 clories, 15g Fat, 8g Carbs, 7g protein
+Egg: 70 calories, 5g Fat, 6g protein
+Egg: 70 calories, 5g Fat, 6g protein

Total: 1385 calories, 56g Fat, 49g Carbs, 175g protein


Need: 658 calories, 7g Fat, 91g Carbs, 59g protein
+Egg: 70 calories, 5g Fat, 6g protein

Greek Yogurt: 120 calories, 18g Carbs, 13g Protein


Skim Milk: 90 calories, 13g carbs, 8g protein
ONE scoop of whey isolate: HALF OF THE FOLLOWINGIsolate whey protein: 290 calories, 2.5g Fat, 5g
Carbs, 60g protein

Need: 233 calories, 1g Fat, 58g Carbs, 2g protein

Fill out with…


6 ounce blueberries: 100 calories, 24g Carbs, 1g Protein
1 US Pint blueberries: 230 calories, 58g Carbs, 3g protein
Banana:105 calories, 27g Carbs, 1g protein
1 cup grapes: 105 calories, 27g Carbs, 1g protein
Pumpkin Seeds(1/4th bag)(Bigs Brand): 230 calories, 17g Fat, 12g protein, 6g Carbs
16 ounces strawberry: 145 calories, 35g Carbs, 3g protein

PBJ sandwhich: 500 calories, 79g Carbs, 24.5g Fat, 14.5g Protein
1 Wheat Slice: 40 calories, 14g Carb, 1g Fat, 2g protein 1 tbsp Jelly: 50 calories, 13g Carbs
Low goal: 1899 Calories, 63g Fat, 234g Protein, 99 Carbs (36-54-10)
Broccoli: 105 calories, 18g Carbs, 9g Protein (3 servings)
Chicken 4 ounces: 180 calories, 4g Fat, 35g protein (x 4 = 720 calories, 16g Fat, 140g protein)
Celery 60 calories, 15g Carbs(10 servingsish)
Total: 885 calories, 16g Fat, 33g Carbs, 149g Protein
3 Eggs: 210 calories, 15g Fat, 18g Protein

Total: 1095 calories, 31g Fat, 33g Carbs, 167g protein

2 tsp Peanutbutter: 180 clories, 15g Fat, 8g Carbs, 7g protein


2 tsp Peanutbutter: 180 clories, 15g Fat, 8g Carbs, 7g protein
Greek Yogurt: 120 calories, 18g Carbs, 13g Protein
Greek Yogurt: 120 calories, 18g Carbs, 13g Protein
ONE scoop of whey isolate: HALF OF THE FOLLOWINGIsolate whey protein: 290 calories, 2.5g Fat, 5g
Carbs, 60g protein
Total: 1874 calories, 61.5g Fat, 237g protein, 87.5g Carbs

Refeed Goal: 2463 calories, 63g Fat, 240g Carbs, 234g protein

SAME as regular day except Now I want 400ish calories of pure carbs(90g at least).
Can most definetly and would recommend being flexible to switch stuff out.

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