Rest day macros
LatestFrom 06 Jun 2026
1605
Calories
185g
Protein
160g
Carbs
25g
Fats
Protein185g / 740 kcal
Carbohydrates160g / 640 kcal
Fats25g / 225 kcal
| Meal | Protein | Carbs | Fats | Calories |
|---|---|---|---|---|
| 1 | 37g | 40g | 5g | 353 |
| 2 | 37g | 0g | 5g | 193 |
| 3 | 37g | 40g | 5g | 353 |
| 4 | 37g | 40g | 5g | 353 |
| 5 | 37g | 40g | 5g | 353 |
Training day macros
LatestFrom 06 Jun 2026
2100
Calories
185g
Protein
295g
Carbs
20g
Fats
Protein185g / 740 kcal
Carbohydrates295g / 1180 kcal
Fats20g / 180 kcal
| Meal | Protein | Carbs | Fats | Calories |
|---|---|---|---|---|
| 1 | 37g | 60g | 5g | 433 |
| 2 | 37g | 50g | 5g | 393 |
| 3 | 37g | 50g | 5g | 393 |
| Pre training | 37g | 60g | 5g | 433 |
| During trainingIntra | 0g | 15g | 0g | 60 |
| Post training | 37g | 60g | 0g | 388 |
Nutrition Plan History
198 plans / 1000 meals| Date | Plan | Calories | Protein | Carbs | Fats | Meals |
|---|---|---|---|---|---|---|
| 30 May 2026 | Rest day macros | 1605 | 185g | 160g | 25g | 1: P37 C40 F52: P37 C0 F53: P37 C40 F54: P37 C40 F55: P37 C40 F5 |
| 30 May 2026 | Training day macros | 2100 | 185g | 295g | 20g | 1: P37 C60 F52: P37 C50 F53: P37 C50 F5Pre training: P37 C60 F5During training: P0 C15 F0 intraPost training: P37 C60 F0 |
| 23 May 2026 | Training day macros | 2100 | 185g | 295g | 20g | 1: P37 C60 F52: P37 C50 F53: P37 C50 F5Pre training: P37 C60 F5During training: P0 C15 F0 intraPost training: P37 C60 F0 |
| 23 May 2026 | Rest day macros | 1605 | 185g | 160g | 25g | 1: P37 C40 F52: P37 C0 F53: P37 C40 F54: P37 C40 F55: P37 C40 F5 |
| 16 May 2026 | Training day macros | 2100 | 185g | 295g | 20g | 1: P37 C60 F52: P37 C50 F53: P37 C50 F5Pre training: P37 C60 F5During training: P0 C15 F0 intraPost training: P37 C60 F0 |
| 16 May 2026 | Rest day macros | 1605 | 185g | 160g | 25g | 1: P37 C40 F52: P37 C0 F53: P37 C40 F54: P37 C40 F55: P37 C40 F5 |
| 09 May 2026 | Rest day macros | 1605 | 185g | 160g | 25g | 1: P37 C40 F52: P37 C0 F53: P37 C40 F54: P37 C40 F55: P37 C40 F5 |
| 09 May 2026 | Training day macros | 2100 | 185g | 295g | 20g | 1: P37 C60 F52: P37 C50 F53: P37 C50 F5Pre training: P37 C60 F5During training: P0 C15 F0 intraPost training: P37 C60 F0 |
| 02 May 2026 | Rest day macros | 1605 | 185g | 160g | 25g | 1: P37 C40 F52: P37 C0 F53: P37 C40 F54: P37 C40 F55: P37 C40 F5 |
| 02 May 2026 | Training day macros | 2100 | 185g | 295g | 20g | 1: P37 C60 F52: P37 C50 F53: P37 C50 F5Pre training: P37 C60 F5During training: P0 C15 F0 intraPost training: P37 C60 F0 |
| 25 Apr 2026 | Rest day macros | 1900 | 185g | 200g | 40g | 1: P37 C40 F102: P37 C40 F53: P37 C40 F104: P37 C40 F55: P37 C40 F10 |
| 25 Apr 2026 | Training day macros | 2480 | 185g | 345g | 40g | 1: P37 C70 F102: P37 C50 F53: P37 C50 F15Pre training: P37 C80 F10During training: P0 C15 F0 intraPost training: P37 C80 F0 |
| 18 Apr 2026 | Rest day macros | 1900 | 185g | 200g | 40g | 1: P37 C40 F102: P37 C40 F53: P37 C40 F104: P37 C40 F55: P37 C40 F10 |
| 18 Apr 2026 | Training day macros | 2480 | 185g | 345g | 40g | 1: P37 C70 F102: P37 C50 F53: P37 C50 F15Pre training: P37 C80 F10During training: P0 C15 F0 intraPost training: P37 C80 F0 |
| 11 Apr 2026 | Training day macros | 2720 | 185g | 405g | 40g | 1: P37 C70 F102: P37 C70 F53: P37 C70 F15Pre training: P37 C80 F10During training: P0 C15 F0 intraPost training: P37 C100 F0 |
| 11 Apr 2026 | Rest day macros | 2100 | 185g | 250g | 40g | 1: P37 C60 F102: P37 C60 F53: P37 C50 F104: P37 C40 F55: P37 C40 F10 |
| 04 Apr 2026 | Rest day macros | 2100 | 185g | 250g | 40g | 1: P37 C60 F102: P37 C60 F53: P37 C50 F104: P37 C40 F55: P37 C40 F10 |
| 04 Apr 2026 | Training day macros | 2720 | 185g | 405g | 40g | 1: P37 C70 F102: P37 C70 F53: P37 C70 F15Pre training: P37 C80 F10During training: P0 C15 F0 intraPost training: P37 C100 F0 |
| 28 Mar 2026 | Rest day macros | 2300 | 185g | 300g | 40g | 1: P37 C60 F102: P37 C60 F53: P37 C60 F104: P37 C60 F55: P37 C60 F10 |
| 28 Mar 2026 | Training day macros | 2920 | 185g | 455g | 40g | 1: P37 C80 F102: P37 C80 F53: P37 C70 F15Pre training: P37 C100 F10During training: P0 C25 F0 intraPost training: P37 C100 F0 |
| 21 Mar 2026 | Training day macros | 2920 | 185g | 455g | 40g | 1: P37 C80 F102: P37 C80 F53: P37 C70 F15Pre training: P37 C100 F10During training: P0 C25 F0 intraPost training: P37 C100 F0 |
| 21 Mar 2026 | Rest day macros | 2300 | 185g | 300g | 40g | 1: P37 C60 F102: P37 C60 F53: P37 C60 F104: P37 C60 F55: P37 C60 F10 |
| 14 Mar 2026 | Training day macros | 2920 | 185g | 455g | 40g | 1: P37 C80 F102: P37 C80 F53: P37 C70 F15Pre training: P37 C100 F10During training: P0 C25 F0 intraPost training: P37 C100 F0 |
| 14 Mar 2026 | Rest day macros | 2300 | 185g | 300g | 40g | 1: P37 C60 F102: P37 C60 F53: P37 C60 F104: P37 C60 F55: P37 C60 F10 |
| 07 Mar 2026 | Rest day macros | 2540 | 185g | 360g | 40g | 1: P37 C90 F102: P37 C90 F53: P37 C60 F104: P37 C60 F55: P37 C60 F10 |
| 07 Mar 2026 | Training day macros | 3180 | 185g | 520g | 40g | 1: P37 C100 F102: P37 C80 F53: P37 C70 F15Pre training: P37 C110 F10During training: P0 C50 F0 intraPost training: P37 C110 F0 |
| 28 Feb 2026 | Rest day macros | 2540 | 185g | 360g | 40g | 1: P37 C90 F102: P37 C90 F53: P37 C60 F104: P37 C60 F55: P37 C60 F10 |
| 28 Feb 2026 | Training day macros | 3180 | 185g | 520g | 40g | 1: P37 C100 F102: P37 C80 F53: P37 C70 F15Pre training: P37 C110 F10During training: P0 C50 F0 intraPost training: P37 C110 F0 |
| 14 Feb 2026 | Rest day macros | 2540 | 185g | 360g | 40g | 1: P37 C90 F102: P37 C90 F53: P37 C60 F104: P37 C60 F55: P37 C60 F10 |
| 14 Feb 2026 | Training day macros | 3180 | 185g | 520g | 40g | 1: P37 C100 F102: P37 C80 F53: P37 C70 F15Pre training: P37 C110 F10During training: P0 C50 F0 intraPost training: P37 C110 F0 |
| 07 Feb 2026 | Rest day macros | 3060 | 185g | 490g | 40g | 1: P37 C110 F102: P37 C90 F53: P37 C110 F104: P37 C90 F55: P37 C90 F10 |
| 07 Feb 2026 | Training day macros | 3580 | 185g | 620g | 40g | 1: P37 C100 F102: P37 C120 F53: P37 C70 F15Pre training: P37 C130 F10During training: P0 C50 F0 intraPost training: P37 C150 F0 |
| 31 Jan 2026 | Rest day macros | 3060 | 185g | 490g | 40g | 1: P37 C110 F102: P37 C90 F53: P37 C110 F104: P37 C90 F55: P37 C90 F10 |
| 31 Jan 2026 | Training day macros | 3580 | 185g | 620g | 40g | 1: P37 C100 F102: P37 C120 F53: P37 C70 F15Pre training: P37 C130 F10During training: P0 C50 F0 intraPost training: P37 C150 F0 |
| 24 Jan 2026 | Training day macros | 3580 | 185g | 620g | 40g | 1: P37 C100 F102: P37 C120 F53: P37 C70 F15Pre training: P37 C130 F10During training: P0 C50 F0 intraPost training: P37 C150 F0 |
| 24 Jan 2026 | Rest day macros | 3060 | 185g | 490g | 40g | 1: P37 C110 F102: P37 C90 F53: P37 C110 F104: P37 C90 F55: P37 C90 F10 |
| 17 Jan 2026 | Rest day macros | 3060 | 185g | 490g | 40g | 1: P37 C110 F102: P37 C90 F53: P37 C110 F104: P37 C90 F55: P37 C90 F10 |
| 17 Jan 2026 | Training day macros | 3580 | 185g | 620g | 40g | 1: P37 C100 F102: P37 C120 F53: P37 C70 F15Pre training: P37 C130 F10During training: P0 C50 F0 intraPost training: P37 C150 F0 |
| 10 Jan 2026 | Rest day macros | 3060 | 185g | 490g | 40g | 1: P37 C110 F102: P37 C90 F53: P37 C110 F104: P37 C90 F55: P37 C90 F10 |
| 10 Jan 2026 | Training day macros | 3580 | 185g | 620g | 40g | 1: P37 C100 F102: P37 C120 F53: P37 C70 F15Pre training: P37 C130 F10During training: P0 C50 F0 intraPost training: P37 C150 F0 |
| 03 Jan 2026 | Training day macros | 3580 | 185g | 620g | 40g | 1: P37 C100 F102: P37 C120 F53: P37 C70 F15Pre training: P37 C130 F10During training: P0 C50 F0 intraPost training: P37 C150 F0 |
| 03 Jan 2026 | Rest day macros | 3060 | 185g | 490g | 40g | 1: P37 C110 F102: P37 C90 F53: P37 C110 F104: P37 C90 F55: P37 C90 F10 |
| 27 Dec 2025 | Training day macros | 3580 | 185g | 620g | 40g | 1: P37 C100 F102: P37 C120 F53: P37 C70 F15Pre training: P37 C130 F10During training: P0 C50 F0 intraPost training: P37 C150 F0 |
| 27 Dec 2025 | Rest day macros | 3060 | 185g | 490g | 40g | 1: P37 C110 F102: P37 C90 F53: P37 C110 F104: P37 C90 F55: P37 C90 F10 |
| 19 Dec 2025 | Training day macros | 3580 | 185g | 620g | 40g | 1: P37 C100 F102: P37 C120 F53: P37 C70 F15Pre training: P37 C130 F10During training: P0 C50 F0 intraPost training: P37 C150 F0 |
| 19 Dec 2025 | Rest day macros | 3060 | 185g | 490g | 40g | 1: P37 C110 F102: P37 C90 F53: P37 C110 F104: P37 C90 F55: P37 C90 F10 |
| 12 Dec 2025 | Training day macros | 3580 | 185g | 620g | 40g | 1: P37 C100 F102: P37 C120 F53: P37 C70 F15Pre training: P37 C130 F10During training: P0 C50 F0 intraPost training: P37 C150 F0 |
| 12 Dec 2025 | Rest day macros | 3060 | 185g | 490g | 40g | 1: P37 C110 F102: P37 C90 F53: P37 C110 F104: P37 C90 F55: P37 C90 F10 |
| 05 Dec 2025 | Training day macros | 3580 | 185g | 620g | 40g | 1: P37 C100 F102: P37 C120 F53: P37 C70 F15Pre training: P37 C130 F10During training: P0 C50 F0 intraPost training: P37 C150 F0 |
| 05 Dec 2025 | Rest day macros | 3060 | 185g | 490g | 40g | 1: P37 C110 F102: P37 C90 F53: P37 C110 F104: P37 C90 F55: P37 C90 F10 |
| 28 Nov 2025 | Rest day macros | 3060 | 185g | 490g | 40g | 1: P37 C110 F102: P37 C90 F53: P37 C110 F104: P37 C90 F55: P37 C90 F10 |
| 28 Nov 2025 | Training day macros | 3580 | 185g | 620g | 40g | 1: P37 C100 F102: P37 C120 F53: P37 C70 F15Pre training: P37 C130 F10During training: P0 C50 F0 intraPost training: P37 C150 F0 |
| 21 Nov 2025 | Training day macros | 3300 | 185g | 550g | 40g | 1: P37 C70 F102: P37 C100 F53: P37 C70 F15Pre training: P37 C130 F10During training: P0 C50 F0 intraPost training: P37 C130 F0 |
| 21 Nov 2025 | Rest day macros | 2775 | 185g | 430g | 35g | 1: P37 C90 F102: P37 C90 F53: P37 C90 F104: P37 C90 F55: P37 C70 F5 |
| 14 Nov 2025 | Rest day macros | 2775 | 185g | 430g | 35g | 1: P37 C90 F102: P37 C90 F53: P37 C90 F104: P37 C90 F55: P37 C70 F5 |
| 14 Nov 2025 | Training day macros | 3300 | 185g | 550g | 40g | 1: P37 C70 F102: P37 C100 F53: P37 C70 F15Pre training: P37 C130 F10During training: P0 C50 F0 intraPost training: P37 C130 F0 |
| 07 Nov 2025 | Training day macros | 3300 | 185g | 550g | 40g | 1: P37 C70 F102: P37 C100 F53: P37 C70 F15Pre training: P37 C130 F10During training: P0 C50 F0 intraPost training: P37 C130 F0 |
| 07 Nov 2025 | Rest day macros | 2775 | 185g | 430g | 35g | 1: P37 C90 F102: P37 C90 F53: P37 C90 F104: P37 C90 F55: P37 C70 F5 |
| 31 Oct 2025 | Rest day macros | 2615 | 185g | 390g | 35g | 1: P37 C90 F102: P37 C70 F53: P37 C90 F104: P37 C70 F55: P37 C70 F5 |
| 31 Oct 2025 | Training day macros | 3060 | 185g | 490g | 40g | 1: P37 C70 F102: P37 C70 F53: P37 C70 F15Pre training: P37 C100 F10During training: P0 C50 F0 intraPost training: P37 C130 F0 |
| 24 Oct 2025 | Training day macros | 3060 | 185g | 490g | 40g | 1: P37 C70 F102: P37 C70 F53: P37 C70 F15Pre training: P37 C100 F10During training: P0 C50 F0 intraPost training: P37 C130 F0 |
| 24 Oct 2025 | Rest day macros | 2615 | 185g | 390g | 35g | 1: P37 C90 F102: P37 C70 F53: P37 C90 F104: P37 C70 F55: P37 C70 F5 |
| 10 Oct 2025 | Rest day macros | 2375 | 185g | 330g | 35g | 1: P37 C70 F102: P37 C70 F53: P37 C70 F104: P37 C70 F55: P37 C50 F5 |
| 10 Oct 2025 | Training day macros | 2860 | 185g | 440g | 40g | 1: P37 C70 F102: P37 C70 F53: P37 C70 F15Pre training: P37 C80 F10During training: P0 C50 F0 intraPost training: P37 C100 F0 |
| 03 Oct 2025 | Rest day macros | 2215 | 185g | 290g | 35g | 1: P37 C70 F102: P37 C50 F53: P37 C70 F104: P37 C50 F55: P37 C50 F5 |
| 03 Oct 2025 | Training day macros | 2655 | 185g | 400g | 35g | 1: P37 C70 F102: P37 C60 F53: P37 C60 F15Pre training: P37 C80 F5During training: P0 C50 F0 intraPost training: P37 C80 F0 |
| 26 Sept 2025 | Rest day macros | 2215 | 185g | 290g | 35g | 1: P37 C70 F102: P37 C50 F53: P37 C70 F104: P37 C50 F55: P37 C50 F5 |
| 26 Sept 2025 | Training day macros | 2575 | 185g | 380g | 35g | 1: P37 C70 F102: P37 C60 F53: P37 C60 F15Pre training: P37 C80 F5During training: P0 C30 F0 intraPost training: P37 C80 F0 |
| 19 Sept 2025 | Rest day macros | 1925 | 185g | 240g | 25g | 1: P37 C50 F52: P37 C50 F53: P37 C50 F54: P37 C50 F55: P37 C40 F5 |
| 19 Sept 2025 | Training day macros | 2285 | 185g | 330g | 25g | 1: P37 C50 F102: P37 C50 F53: P37 C60 F5Pre training: P37 C60 F5During training: P0 C30 F0 intraPost training: P37 C80 F0 |
| 12 Sept 2025 | Rest day macros | 1925 | 185g | 240g | 25g | 1: P37 C50 F52: P37 C50 F53: P37 C50 F54: P37 C50 F55: P37 C40 F5 |
| 12 Sept 2025 | Training day macros | 2285 | 185g | 330g | 25g | 1: P37 C50 F102: P37 C50 F53: P37 C60 F5Pre training: P37 C60 F5During training: P0 C30 F0 intraPost training: P37 C80 F0 |
| 05 Sept 2025 | Training day macros | 2285 | 185g | 330g | 25g | 1: P37 C50 F102: P37 C50 F53: P37 C60 F5Pre training: P37 C60 F5During training: P0 C30 F0 intraPost training: P37 C80 F0 |
| 05 Sept 2025 | Rest day macros | 1925 | 185g | 240g | 25g | 1: P37 C50 F52: P37 C50 F53: P37 C50 F54: P37 C50 F55: P37 C40 F5 |
| 15 Aug 2025 | Training day macros | 2285 | 185g | 330g | 25g | 1: P37 C50 F102: P37 C50 F53: P37 C60 F5Pre training: P37 C60 F5During training: P0 C30 F0 intraPost training: P37 C80 F0 |
| 15 Aug 2025 | Rest day macros | 1925 | 185g | 240g | 25g | 1: P37 C50 F52: P37 C50 F53: P37 C50 F54: P37 C50 F55: P37 C40 F5 |
| 08 Aug 2025 | Rest day macros | 1965 | 185g | 250g | 25g | 1: P37 C50 F52: P37 C50 F53: P37 C50 F54: P37 C50 F55: P37 C50 F5 |
| 08 Aug 2025 | Training day macros | 2165 | 185g | 300g | 25g | 1: P37 C50 F102: P37 C50 F53: P37 C60 F5Pre training: P37 C60 F5Post training: P37 C80 F0 |
| 01 Aug 2025 | Training day macros | 2605 | 185g | 410g | 25g | 1: P37 C50 F102: P37 C50 F53: P37 C60 F5Pre training: P37 C70 F5Post training: P37 C180 F0 |
| 01 Aug 2025 | Rest day macros | 2125 | 185g | 290g | 25g | 1: P37 C70 F52: P37 C50 F53: P37 C70 F54: P37 C50 F55: P37 C50 F5 |
| 25 Jul 2025 | Rest day macros | 2125 | 185g | 290g | 25g | 1: P37 C70 F52: P37 C50 F53: P37 C70 F54: P37 C50 F55: P37 C50 F5 |
| 25 Jul 2025 | Training day macros | 2325 | 185g | 340g | 25g | 1: P37 C50 F102: P37 C60 F53: P37 C60 F5Pre training: P37 C70 F5Post training: P37 C100 F0 |
| 11 Jul 2025 | Rest day macros | 2125 | 185g | 290g | 25g | 1: P37 C70 F52: P37 C50 F53: P37 C70 F54: P37 C50 F55: P37 C50 F5 |
| 11 Jul 2025 | Training day macros | 2325 | 185g | 340g | 25g | 1: P37 C50 F102: P37 C60 F53: P37 C60 F5Pre training: P37 C70 F5Post training: P37 C100 F0 |
| 04 Jul 2025 | Training day macros | 2125 | 185g | 290g | 25g | 1: P37 C50 F102: P37 C50 F53: P37 C50 F5Pre training: P37 C70 F5Post training: P37 C70 F0 |
| 04 Jul 2025 | Rest day macros | 1925 | 185g | 240g | 25g | 1: P37 C50 F52: P37 C50 F53: P37 C50 F54: P37 C50 F55: P37 C40 F5 |
| 27 Jun 2025 | Training day macros | 2125 | 185g | 290g | 25g | 1: P37 C50 F102: P37 C50 F53: P37 C50 F5Pre training: P37 C70 F5Post training: P37 C70 F0 |
| 27 Jun 2025 | Rest day macros | 1925 | 185g | 240g | 25g | 1: P37 C50 F52: P37 C50 F53: P37 C50 F54: P37 C50 F55: P37 C40 F5 |
| 20 Jun 2025 | Rest day macros | 1725 | 185g | 190g | 25g | 1: P37 C50 F52: P37 C30 F53: P37 C50 F54: P37 C30 F55: P37 C30 F5 |
| 20 Jun 2025 | Training day macros | 1925 | 185g | 240g | 25g | 1: P37 C40 F102: P37 C30 F53: P37 C30 F5Pre training: P37 C70 F5Post training: P37 C70 F0 |
| 13 Jun 2025 | Training day macros | 1925 | 185g | 240g | 25g | 1: P37 C40 F102: P37 C30 F53: P37 C30 F5Pre training: P37 C70 F5Post training: P37 C70 F0 |
| 13 Jun 2025 | Rest day macros | 1725 | 185g | 190g | 25g | 1: P37 C50 F52: P37 C30 F53: P37 C50 F54: P37 C30 F55: P37 C30 F5 |
| 06 Jun 2025 | Training day macros | 1925 | 185g | 240g | 25g | 1: P37 C40 F102: P37 C30 F53: P37 C30 F5Pre training: P37 C70 F5Post training: P37 C70 F0 |
| 06 Jun 2025 | Rest day macros | 1725 | 185g | 190g | 25g | 1: P37 C50 F52: P37 C30 F53: P37 C50 F54: P37 C30 F55: P37 C30 F5 |
| 30 May 2025 | Training day macros | 1925 | 185g | 240g | 25g | 1: P37 C40 F102: P37 C30 F53: P37 C30 F5Pre training: P37 C70 F5Post training: P37 C70 F0 |
| 30 May 2025 | Rest day macros | 1725 | 185g | 190g | 25g | 1: P37 C50 F52: P37 C30 F53: P37 C50 F54: P37 C30 F55: P37 C30 F5 |
| 23 May 2025 | Training day macros | 1925 | 185g | 240g | 25g | 1: P37 C40 F102: P37 C30 F53: P37 C30 F5Pre training: P37 C70 F5Post training: P37 C70 F0 |
| 23 May 2025 | Rest day macros | 1725 | 185g | 190g | 25g | 1: P37 C50 F52: P37 C30 F53: P37 C50 F54: P37 C30 F55: P37 C30 F5 |
| 16 May 2025 | Rest day macros | 1565 | 185g | 150g | 25g | 1: P37 C30 F52: P37 C30 F53: P37 C30 F54: P37 C30 F55: P37 C30 F5 |
| 16 May 2025 | Training day macros | 1725 | 185g | 190g | 25g | 1: P37 C40 F102: P37 C30 F53: P37 C30 F5Pre training: P37 C40 F5Post training: P37 C50 F0 |
| 09 May 2025 | Rest day macros | 1190 | 185g | 90g | 10g | 1: P37 C30 F52: P37 C0 F03: P37 C30 F04: P37 C0 F05: P37 C30 F5 |
| 09 May 2025 | Training day macros | 1330 | 185g | 125g | 10g | 1: P37 C30 F52: P37 C0 F03: P37 C30 F0Pre training: P37 C30 F5Post training: P37 C35 F0 |
| 02 May 2025 | Training day macros | 1430 | 185g | 150g | 10g | 1: P37 C30 F52: P37 C0 F03: P37 C30 F0Pre training: P37 C40 F5Post training: P37 C50 F0 |
| 02 May 2025 | Rest day macros | 1310 | 185g | 120g | 10g | 1: P37 C30 F52: P37 C0 F03: P37 C30 F04: P37 C30 F05: P37 C30 F5 |
| 25 Apr 2025 | Training day macros | 1430 | 185g | 150g | 10g | 1: P37 C30 F52: P37 C0 F03: P37 C30 F0Pre training: P37 C40 F5Post training: P37 C50 F0 |
| 25 Apr 2025 | Rest day macros | 1310 | 185g | 120g | 10g | 1: P37 C30 F52: P37 C0 F03: P37 C30 F04: P37 C30 F05: P37 C30 F5 |
| 18 Apr 2025 | Training day macros | 1430 | 185g | 150g | 10g | 1: P37 C30 F52: P37 C0 F03: P37 C30 F0Pre training: P37 C40 F5Post training: P37 C50 F0 |
| 18 Apr 2025 | Rest day macros | 1310 | 185g | 120g | 10g | 1: P37 C30 F52: P37 C0 F03: P37 C30 F04: P37 C30 F05: P37 C30 F5 |
| 11 Apr 2025 | Rest day macros | 1310 | 185g | 120g | 10g | 1: P37 C30 F52: P37 C0 F03: P37 C30 F04: P37 C30 F05: P37 C30 F5 |
| 11 Apr 2025 | Training day macros | 1430 | 185g | 150g | 10g | 1: P37 C30 F52: P37 C0 F03: P37 C30 F0Pre training: P37 C40 F5Post training: P37 C50 F0 |
| 04 Apr 2025 | Rest day macros | 1310 | 185g | 120g | 10g | 1: P37 C30 F52: P37 C0 F03: P37 C30 F04: P37 C30 F05: P37 C30 F5 |
| 04 Apr 2025 | Training day macros | 1430 | 185g | 150g | 10g | 1: P37 C30 F52: P37 C0 F03: P37 C30 F0Pre training: P37 C40 F5Post training: P37 C50 F0 |
| 28 Mar 2025 | Training day macros | 1430 | 185g | 150g | 10g | 1: P37 C30 F52: P37 C0 F03: P37 C30 F0Pre training: P37 C40 F5Post training: P37 C50 F0 |
| 28 Mar 2025 | Rest day macros | 1310 | 185g | 120g | 10g | 1: P37 C30 F52: P37 C0 F03: P37 C30 F04: P37 C30 F05: P37 C30 F5 |
| 21 Mar 2025 | Rest day macros | 1475 | 185g | 150g | 15g | 1: P37 C40 F52: P37 C0 F03: P37 C30 F54: P37 C30 F05: P37 C50 F5 |
| 21 Mar 2025 | Training day macros | 1635 | 185g | 190g | 15g | 1: P37 C40 F52: P37 C0 F03: P37 C30 F5Pre training: P37 C50 F5Post training: P37 C70 F0 |
| 14 Mar 2025 | Training day macros | 1755 | 185g | 220g | 15g | 1: P37 C40 F52: P37 C30 F03: P37 C30 F5Pre training: P37 C50 F5Post training: P37 C70 F0 |
| 14 Mar 2025 | Rest day macros | 1595 | 185g | 180g | 15g | 1: P37 C40 F52: P37 C30 F03: P37 C30 F54: P37 C30 F05: P37 C50 F5 |
| 08 Mar 2025 | Rest day macros | 1795 | 185g | 230g | 15g | 1: P37 C50 F52: P37 C30 F03: P37 C50 F54: P37 C50 F05: P37 C50 F5 |
| 08 Mar 2025 | Training day macros | 1955 | 185g | 270g | 15g | 1: P37 C50 F52: P37 C50 F03: P37 C50 F5Pre training: P37 C50 F5Post training: P37 C70 F0 |
| 28 Feb 2025 | Training day macros | 1955 | 185g | 270g | 15g | 1: P37 C50 F52: P37 C50 F03: P37 C50 F5Pre training: P37 C50 F5Post training: P37 C70 F0 |
| 28 Feb 2025 | Rest day macros | 1795 | 185g | 230g | 15g | 1: P37 C50 F52: P37 C30 F03: P37 C50 F54: P37 C50 F05: P37 C50 F5 |
| 21 Feb 2025 | Training day macros | 1955 | 185g | 270g | 15g | 1: P37 C50 F52: P37 C50 F03: P37 C50 F5Pre training: P37 C50 F5Post training: P37 C70 F0 |
| 21 Feb 2025 | Rest day macros | 1795 | 185g | 230g | 15g | 1: P37 C50 F52: P37 C30 F03: P37 C50 F54: P37 C50 F05: P37 C50 F5 |
| 14 Feb 2025 | Rest day macros | 1795 | 185g | 230g | 15g | 1: P37 C50 F52: P37 C30 F03: P37 C50 F54: P37 C50 F05: P37 C50 F5 |
| 14 Feb 2025 | Training day macros | 1955 | 185g | 270g | 15g | 1: P37 C50 F52: P37 C50 F03: P37 C50 F5Pre training: P37 C50 F5Post training: P37 C70 F0 |
| 07 Feb 2025 | Rest day macros | 1920 | 185g | 250g | 20g | 1: P37 C50 F52: P37 C50 F53: P37 C50 F54: P37 C50 F05: P37 C50 F5 |
| 07 Feb 2025 | Training day macros | 2080 | 185g | 290g | 20g | 1: P37 C50 F52: P37 C50 F53: P37 C50 F5Pre training: P37 C70 F5Post training: P37 C70 F0 |
| 31 Jan 2025 | Training day macros | 2080 | 185g | 290g | 20g | 1: P37 C50 F52: P37 C50 F53: P37 C50 F5Pre training: P37 C70 F5Post training: P37 C70 F0 |
| 31 Jan 2025 | Rest day macros | 1920 | 185g | 250g | 20g | 1: P37 C50 F52: P37 C50 F53: P37 C50 F54: P37 C50 F05: P37 C50 F5 |
| 24 Jan 2025 | Training day macros | 1920 | 185g | 250g | 20g | 1: P37 C50 F52: P37 C50 F53: P37 C50 F5Pre training: P37 C50 F5Post training: P37 C50 F0 |
| 24 Jan 2025 | Rest day macros | 1760 | 185g | 210g | 20g | 1: P37 C50 F52: P37 C40 F53: P37 C40 F54: P37 C40 F05: P37 C40 F5 |
| 17 Jan 2025 | Rest day macros | 1760 | 185g | 210g | 20g | 1: P37 C50 F52: P37 C40 F53: P37 C40 F54: P37 C40 F05: P37 C40 F5 |
| 17 Jan 2025 | Training day macros | 1920 | 185g | 250g | 20g | 1: P37 C50 F52: P37 C50 F53: P37 C50 F5Pre training: P37 C50 F5Post training: P37 C50 F0 |
| 10 Jan 2025 | Training day macros | 1920 | 185g | 250g | 20g | 1: P37 C50 F52: P37 C50 F53: P37 C50 F5Pre training: P37 C50 F5Post training: P37 C50 F0 |
| 10 Jan 2025 | Rest day macros | 1760 | 185g | 210g | 20g | 1: P37 C50 F52: P37 C40 F53: P37 C40 F54: P37 C40 F05: P37 C40 F5 |
| 03 Jan 2025 | Training day macros | 1920 | 185g | 250g | 20g | 1: P37 C50 F52: P37 C50 F53: P37 C50 F5Pre training: P37 C50 F5Post training: P37 C50 F0 |
| 03 Jan 2025 | Rest day macros | 1760 | 185g | 210g | 20g | 1: P37 C50 F52: P37 C40 F53: P37 C40 F54: P37 C40 F05: P37 C40 F5 |
| 27 Dec 2024 | Training day macros | 1920 | 185g | 250g | 20g | 1: P37 C50 F52: P37 C50 F53: P37 C50 F5Pre training: P37 C50 F5Post training: P37 C50 F0 |
| 27 Dec 2024 | Rest day macros | 1760 | 185g | 210g | 20g | 1: P37 C50 F52: P37 C40 F53: P37 C40 F54: P37 C40 F05: P37 C40 F5 |
| 20 Dec 2024 | Training day macros | 1600 | 185g | 170g | 20g | 1: P37 C40 F52: P37 C0 F53: P37 C40 F5Pre training: P37 C40 F5Post training: P37 C50 F0 |
| 20 Dec 2024 | Rest day macros | 1400 | 185g | 120g | 20g | 1: P37 C30 F52: P37 C0 F53: P37 C30 F54: P37 C30 F05: P37 C30 F5 |
| 13 Dec 2024 | Training day macros | 1740 | 185g | 205g | 20g | 1: P37 C40 F52: P37 C35 F53: P37 C40 F5Pre training: P37 C40 F5Post training: P37 C50 F0 |
| 13 Dec 2024 | Rest day macros | 1600 | 185g | 170g | 20g | 1: P37 C40 F52: P37 C40 F53: P37 C30 F54: P37 C30 F05: P37 C30 F5 |
| 06 Dec 2024 | Rest day macros | 1600 | 185g | 170g | 20g | 1: P37 C40 F52: P37 C40 F53: P37 C30 F54: P37 C30 F05: P37 C30 F5 |
| 06 Dec 2024 | Training day macros | 1740 | 185g | 205g | 20g | 1: P37 C40 F52: P37 C35 F53: P37 C40 F5Pre training: P37 C40 F5Post training: P37 C50 F0 |
| 29 Nov 2024 | Training day macros | 2160 | 185g | 310g | 20g | 1: P37 C60 F52: P37 C50 F53: P37 C60 F5Pre training: P37 C60 F5Post training: P37 C80 F0 |
| 29 Nov 2024 | Rest day macros | 2000 | 185g | 270g | 20g | 1: P37 C60 F52: P37 C60 F53: P37 C50 F54: P37 C50 F05: P37 C50 F5 |
| 22 Nov 2024 | Training day macros | 1980 | 185g | 265g | 20g | 1: P37 C50 F52: P37 C35 F53: P37 C60 F5Pre training: P37 C60 F5Post training: P37 C60 F0 |
| 22 Nov 2024 | Rest day macros | 1840 | 185g | 230g | 20g | 1: P37 C50 F52: P37 C50 F53: P37 C30 F54: P37 C50 F05: P37 C50 F5 |
| 15 Nov 2024 | Rest day macros | 2000 | 185g | 270g | 20g | 1: P37 C60 F52: P37 C60 F53: P37 C50 F54: P37 C50 F05: P37 C50 F5 |
| 15 Nov 2024 | Training day macros | 2160 | 185g | 310g | 20g | 1: P37 C60 F52: P37 C50 F53: P37 C60 F5Pre training: P37 C60 F5Post training: P37 C80 F0 |
| 08 Nov 2024 | Rest day macros | 2000 | 185g | 270g | 20g | 1: P37 C60 F52: P37 C60 F53: P37 C50 F54: P37 C50 F05: P37 C50 F5 |
| 08 Nov 2024 | Training day macros | 2160 | 185g | 310g | 20g | 1: P37 C60 F52: P37 C50 F53: P37 C60 F5Pre training: P37 C60 F5Post training: P37 C80 F0 |
| 01 Nov 2024 | Training day macros | 1260 | 185g | 130g | 0g | 1: P37 C30 F02: P37 C0 F03: P37 C30 F0Pre training: P37 C30 F0Post training: P37 C40 F0 |
| 01 Nov 2024 | Rest day macros | 1220 | 185g | 120g | 0g | 1: P37 C30 F02: P37 C30 F03: P37 C0 F04: P37 C30 F05: P37 C30 F0 |
| 25 Oct 2024 | Rest day macros | 1220 | 185g | 120g | 0g | 1: P37 C30 F02: P37 C30 F03: P37 C0 F04: P37 C30 F05: P37 C30 F0 |
| 25 Oct 2024 | Training day macros | 1260 | 185g | 130g | 0g | 1: P37 C30 F02: P37 C0 F03: P37 C30 F0Pre training: P37 C30 F0Post training: P37 C40 F0 |
| 18 Oct 2024 | Rest day macros | 1220 | 185g | 120g | 0g | 1: P37 C30 F02: P37 C30 F03: P37 C0 F04: P37 C30 F05: P37 C30 F0 |
| 18 Oct 2024 | Training day macros | 1260 | 185g | 130g | 0g | 1: P37 C30 F02: P37 C0 F03: P37 C30 F0Pre training: P37 C30 F0Post training: P37 C40 F0 |
| 11 Oct 2024 | Rest day macros | 1220 | 185g | 120g | 0g | 1: P37 C30 F02: P37 C30 F03: P37 C0 F04: P37 C30 F05: P37 C30 F0 |
| 11 Oct 2024 | Training day macros | 1260 | 185g | 130g | 0g | 1: P37 C30 F02: P37 C0 F03: P37 C30 F0Pre training: P37 C30 F0Post training: P37 C40 F0 |
| 05 Oct 2024 | Rest day macros | 1220 | 185g | 120g | 0g | 1: P37 C30 F02: P37 C30 F03: P37 C0 F04: P37 C30 F05: P37 C30 F0 |
| 05 Oct 2024 | Training day macros | 1260 | 185g | 130g | 0g | 1: P37 C30 F02: P37 C0 F03: P37 C30 F0Pre training: P37 C30 F0Post training: P37 C40 F0 |
| 27 Sept 2024 | Training day macros | 1260 | 185g | 130g | 0g | 1: P37 C30 F02: P37 C0 F03: P37 C30 F0Pre training: P37 C30 F0Post training: P37 C40 F0 |
| 27 Sept 2024 | Rest day macros | 1220 | 185g | 120g | 0g | 1: P37 C30 F02: P37 C30 F03: P37 C0 F04: P37 C30 F05: P37 C30 F0 |
| 20 Sept 2024 | Rest day macros | 1220 | 185g | 120g | 0g | 1: P37 C30 F02: P37 C30 F03: P37 C0 F04: P37 C30 F05: P37 C30 F0 |
| 20 Sept 2024 | Training day macros | 1260 | 185g | 130g | 0g | 1: P37 C30 F02: P37 C0 F03: P37 C30 F0Pre training: P37 C30 F0Post training: P37 C40 F0 |
| 13 Sept 2024 | Rest day macros | 1220 | 185g | 120g | 0g | 1: P37 C30 F02: P37 C30 F03: P37 C0 F04: P37 C30 F05: P37 C30 F0 |
| 13 Sept 2024 | Training day macros | 1260 | 185g | 130g | 0g | 1: P37 C30 F02: P37 C0 F03: P37 C30 F0Pre training: P37 C30 F0Post training: P37 C40 F0 |
| 30 Aug 2024 | Training day macros | 1260 | 185g | 130g | 0g | 1: P37 C30 F02: P37 C0 F03: P37 C30 F0Pre training: P37 C30 F0Post training: P37 C40 F0 |
| 30 Aug 2024 | Rest day macros | 1220 | 185g | 120g | 0g | 1: P37 C30 F02: P37 C30 F03: P37 C0 F04: P37 C30 F05: P37 C30 F0 |
| 23 Aug 2024 | Training day macros | 1360 | 185g | 155g | 0g | 1: P37 C30 F02: P37 C0 F03: P37 C30 F0Pre training: P37 C30 F0During training: P0 C25 F0 intraPost training: P37 C40 F0 |
| 23 Aug 2024 | Rest day macros | 1220 | 185g | 120g | 0g | 1: P37 C30 F02: P37 C30 F03: P37 C0 F04: P37 C30 F05: P37 C30 F0 |
| 16 Aug 2024 | Rest day macros | 1220 | 185g | 120g | 0g | 1: P37 C30 F02: P37 C30 F03: P37 C0 F04: P37 C30 F05: P37 C30 F0 |
| 16 Aug 2024 | Training day macros | 1360 | 185g | 155g | 0g | 1: P37 C30 F02: P37 C0 F03: P37 C30 F0Pre training: P37 C30 F0During training: P0 C25 F0 intraPost training: P37 C40 F0 |
| 02 Aug 2024 | Training day macros | 1360 | 185g | 155g | 0g | 1: P37 C30 F02: P37 C0 F03: P37 C30 F0Pre training: P37 C30 F0During training: P0 C25 F0 intraPost training: P37 C40 F0 |
| 02 Aug 2024 | Rest day macros | 1220 | 185g | 120g | 0g | 1: P37 C30 F02: P37 C30 F03: P37 C0 F04: P37 C30 F05: P37 C30 F0 |
| 26 Jul 2024 | Training day macros | 1360 | 185g | 155g | 0g | 1: P37 C30 F02: P37 C0 F03: P37 C30 F0Pre training: P37 C30 F0During training: P0 C25 F0 intraPost training: P37 C40 F0 |
| 26 Jul 2024 | Rest day macros | 1220 | 185g | 120g | 0g | 1: P37 C30 F02: P37 C30 F03: P37 C0 F04: P37 C30 F05: P37 C30 F0 |
| 19 Jul 2024 | Rest day macros | 1220 | 185g | 120g | 0g | 1: P37 C30 F02: P37 C30 F03: P37 C0 F04: P37 C30 F05: P37 C30 F0 |
| 19 Jul 2024 | Training day macros | 1360 | 185g | 155g | 0g | 1: P37 C30 F02: P37 C0 F03: P37 C30 F0Pre training: P37 C30 F0During training: P0 C25 F0 intraPost training: P37 C40 F0 |
| 12 Jul 2024 | Training day macros | 1360 | 185g | 155g | 0g | 1: P37 C30 F02: P37 C0 F03: P37 C30 F0Pre training: P37 C30 F0During training: P0 C25 F0 intraPost training: P37 C40 F0 |
| 12 Jul 2024 | Rest day macros | 1220 | 185g | 120g | 0g | 1: P37 C30 F02: P37 C30 F03: P37 C0 F04: P37 C30 F05: P37 C30 F0 |
| 05 Jul 2024 | Rest day macros | 1220 | 185g | 120g | 0g | 1: P37 C30 F02: P37 C30 F03: P37 C0 F04: P37 C30 F05: P37 C30 F0 |
| 05 Jul 2024 | Training day macros | 1360 | 185g | 155g | 0g | 1: P37 C30 F02: P37 C0 F03: P37 C30 F0Pre training: P37 C30 F0During training: P0 C25 F0 intraPost training: P37 C40 F0 |
| 28 Jun 2024 | Rest day macros | 1220 | 185g | 120g | 0g | 1: P37 C30 F02: P37 C30 F03: P37 C0 F04: P37 C30 F05: P37 C30 F0 |
| 28 Jun 2024 | Training day macros | 1360 | 185g | 155g | 0g | 1: P37 C30 F02: P37 C0 F03: P37 C30 F0Pre training: P37 C30 F0During training: P0 C25 F0 intraPost training: P37 C40 F0 |
| 21 Jun 2024 | Rest day macros | 1260 | 185g | 130g | 0g | 1: P37 C50 F02: P37 C50 F03: P37 C30 F0 |
| 21 Jun 2024 | Training day macros | 1560 | 185g | 205g | 0g | 1: P37 C40 F0; 2: P37 C0 F0; 3: P37 C40 F0; Pre training: P37 C40 F0; During training: P0 C25 F0; Post training: P37 C60 F0 |
| 15 Jun 2024 | Training day macros | 1560 | 185g | 205g | 0g | 1: P37 C40 F0; 2: P37 C0 F0; 3: P37 C40 F0; Pre training: P37 C40 F0; During training: P0 C25 F0; Post training: P37 C60 F0 |
| 15 Jun 2024 | Rest day macros | 1260 | 185g | 130g | 0g | 1: P37 C50 F0; 2: P37 C50 F0; 3: P37 C30 F0; 4: P37 C0 F0; 5: P37 C0 F0 |
| 08 Jun 2024 | Training day macros | 1720 | 185g | 245g | 0g | 1: P37 C40 F0; 2: P37 C40 F0; 3: P37 C40 F0; Pre training: P37 C40 F0; During training: P0 C25 F0; Post training: P37 C60 F0 |
| 08 Jun 2024 | Rest day macros | 1380 | 185g | 160g | 0g | 1: P37 C50 F0; 2: P37 C50 F0; 3: P37 C30 F0; 4: P37 C0 F0; 5: P37 C30 F0 |
| 01 Jun 2024 | Rest day macros | 1380 | 185g | 160g | 0g | 1: P37 C50 F0; 2: P37 C50 F0; 3: P37 C30 F0; 4: P37 C0 F0; 5: P37 C30 F0 |
| 01 Jun 2024 | Training day macros | 1720 | 185g | 245g | 0g | 1: P37 C40 F0; 2: P37 C40 F0; 3: P37 C40 F0; Pre training: P37 C40 F0; During training: P0 C25 F0; Post training: P37 C60 F0 |