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  • Sample Macro Table: Day Calories Protein Carb Fat

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    Mahmoud B. Mandour
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    This document contains a sample macro table and meal plans for 3 different days of the week. The table shows calories, protein, carb, and fat amounts for days 1 and 2, days 3, 4, and 5, and rest days. The meal plans specify the protein, carb, and fat grams and calorie amounts for breakfast, pre-workout, post-workout, and bedtime meals on days 1 and 2 and days 3, 4, and 5. It also provides timing guidelines for each meal.

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    This document contains a sample macro table and meal plans for 3 different days of the week. The table shows calories, protein, carb, and fat amounts for days 1 and 2, days 3, 4, and 5, and rest days. The meal plans specify the protein, carb, and fat grams and calorie amounts for breakfast, pre-workout, post-workout, and bedtime meals on days 1 and 2 and days 3, 4, and 5. It also provides timing guidelines for each meal.

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    © All Rights Reserved
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    4 views1 page

    Sample Macro Table: Day Calories Protein Carb Fat

    Uploaded by

    Mahmoud B. Mandour
    This document contains a sample macro table and meal plans for 3 different days of the week. The table shows calories, protein, carb, and fat amounts for days 1 and 2, days 3, 4, and 5, and rest days. The meal plans specify the protein, carb, and fat grams and calorie amounts for breakfast, pre-workout, post-workout, and bedtime meals on days 1 and 2 and days 3, 4, and 5. It also provides timing guidelines for each meal.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    Sheet1

    Sample Macro Table


    Day Calories Protein Carb Fat
    1&2 2200 185 239 56
    3,4&5 1900 185 164 56
    REST 1650 185 105 56

    Day 1&2
    Meal Protein Carb Fat Calories
    Breakfast 46 35 22 522
    Pre-Workout 46 60 6 478
    Post-Workout 47 84 6 578
    Bed Time 47 60 22 622
    2200

    Day 3,4&5
    Meal Protein Carb Fat Calories
    Breakfast 46 25 22 482
    Pre-Workout 46 40 6 398
    Post-Workout 47 85 6 474
    Bed Time 47 40 22 546
    1900

    Meals Timing
    Breakfast 30 Min After Waking Up
    Pre-Workout 30 Min – 2 Hours Before Training
    Post-Workout 30 Min – 2 Hours After Training
    Bed Time 1 Hour Before Going To The Bed

    Page 1

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