Stoic Physique — Meal Planner

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Macro System

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Day Total1693 cal185P191C21FClient PDF range1660–1725 cal176–194g P181–201g C20–22g F

Protein3–9g

Carbs27–35g

Fat0–3g

157cal

140–180

Protein34–46g

Carbs12–18g

Fat0–4g

238cal

210–260

Protein46–62g

Carbs49–65g

Fat8–12g

534cal

480–590

Protein21–27g

Carbs0–6g

Fat0–4g

126cal

110–150

Protein51–67g

Carbs45–59g

Fat4–8g

498cal

450–550

Protein0–5g

Carbs28–38g

Fat

140cal

120–160

Day Total1628 cal180P182C20FClient PDF range1595–1660 cal171–189g P173–191g C19–21g F

Protein34–46g

Carbs12–18g

Fat0–4g

238cal

210–260

Protein46–62g

Carbs58–76g

Fat8–12g

574cal

520–630

Protein21–27g

Carbs0–6g

Fat0–4g

126cal

110–150

Protein52–68g

Carbs55–73g

Fat4–8g

550cal

500–610

Protein0–5g

Carbs28–38g

Fat

140cal

120–160

Day Total1915 cal192P235C23FClient PDF range1875–1955 cal182–202g P223–247g C22–24g F

Protein9–15g

Carbs53–71g

Fat0–4g

314cal

280–350

Protein34–46g

Carbs12–18g

Fat0–4g

238cal

210–260

Protein44–58g

Carbs22–29g

Fat8–12g

394cal

350–430

Protein22–29g

Carbs19–25g

Fat1–5g

215cal

190–240

Protein53–71g

Carbs67–89g

Fat4–8g

614cal

550–680

Protein0–5g

Carbs28–38g

Fat

140cal

120–160

Day Total1902 cal195P213C30FClient PDF range1865–1940 cal185–205g P202–224g C29–32g F

Protein9–15g

Carbs53–71g

Fat0–4g

314cal

280–350

Protein34–46g

Carbs12–18g

Fat0–4g

238cal

210–260

Protein52–68g

Carbs29–39g

Fat11–15g

493cal

440–540

Protein22–29g

Carbs15–21g

Fat0–4g

190cal

170–210

Protein49–65g

Carbs56–74g

Fat9–13g

587cal

530–650

Protein0–4g

Carbs16–22g

Fat

80cal

60–100

Day Total1573 cal183P145C29FClient PDF range1540–1605 cal174–192g P138–152g C28–30g F

Protein34–46g

Carbs12–18g

Fat0–4g

238cal

210–260

Protein53–71g

Carbs40–54g

Fat11–17g

562cal

510–620

Protein21–27g

Carbs0–6g

Fat0–4g

126cal

110–150

Protein48–64g

Carbs52–70g

Fat9–13g

567cal

510–620

Protein0–4g

Carbs16–22g

Fat

80cal

60–100

Day Total1639 cal199P132C35FClient PDF range1605–1670 cal189–209g P125–139g C33–37g F

Protein3–9g

Carbs27–35g

Fat0–3g

157cal

140–180

Protein34–46g

Carbs12–18g

Fat0–4g

238cal

210–260

Protein51–67g

Carbs28–36g

Fat11–15g

481cal

430–530

Protein21–27g

Carbs0–6g

Fat0–4g

126cal

110–150

Protein59–79g

Carbs34–46g

Fat14–20g

589cal

530–650

Protein0–4g

Carbs8–14g

Fat

48cal

30–70

Day Total1629 cal186P156C29FClient PDF range1595–1660 cal177–195g P148–164g C28–30g F

Protein3–9g

Carbs27–35g

Fat0–3g

157cal

140–180

Protein34–46g

Carbs12–18g

Fat0–4g

238cal

210–260

Protein52–68g

Carbs31–41g

Fat11–15g

501cal

450–550

Protein21–27g

Carbs0–6g

Fat0–4g

126cal

110–150

Protein47–63g

Carbs52–68g

Fat9–13g

559cal

500–610

Protein0–4g

Carbs8–14g

Fat

48cal

30–70