Name

Week 3 tasks complete?

Task 12 | GET A GOOD SOURCE OF PROTEIN WITH EACH MEAL FOR GROWTH

Task 13 | GET A GOOD SOURCE OF CARBS WITH EACH MEAL FOR ENERGY

Task 14 | GET A MAIN SOURCE OF FAT WITH ONE MEAL FOR HEALTH

Task 15 | AIM TO FOLLOW PORTION GUIDELINES

Task 16 | SIGN UP TO MYFITNESSPAL (WITH EMAIL, NOT FACEBOOK)

Task 17 | LOG 3 DAYS OF FOOD INTAKE EATING ON MYFITNESSPAL + FILL OUT A DAY OF WHAT YOUR FOOD INTAKE WAS LIKE BEFORE STARTING THE PLAN

PREFERRED PROTEIN SOURCES

PREFERRED CARBOHYDRATE SOURCES

PREFERRED FAT SOURCES

FOOD TARGETS

food targets are calculated based on your goal, body composition, metabolism and activity level,

Calorie Goal

Protein Goal

Carbohydrate Goal

Fat Goal

Male Split (30, lightly active, mod exercise)

Template cals 110kg male: Fat Loss Cals: 2810 (400cal deficit) Protein: 150-200g TDEE: 3210 Template cals 105kg male: Fat Loss Cals: 2702 (400cal deficit) Protein: 150-200g TDEE: 3102 Template cals 100kg male: Fat Loss Cals: 2559 (400cal deficit) Protein: 150-200g TDEE: 2959 Template cals 95kg male: Fat Loss Cals: 2405 (400cal deficit) Protein: 150-200g TDEE: 2805 Template cals 90kg male: Fat Loss Cals: 2310 (400cal deficit) Carbs: 176 (30%) Protein: 205 (35%) Fat: 91 (35%) BMR: 1869 TDEE: 2710 Template cals 85kg male: Fat Loss Cals: 2118kcal (500cal deficit) Carbs: 155g (30%) Protein: 181g (35%) Fat: 80g (35%) BMR: 1809 TDEE: 2618 Template cals 80kg male: Fat Loss Cals: 2003kcal Carbs: 155g (30%) Protein: 181g (35%) Fat: 80g (35%) BMR: 1759 TDEE: 2503 Template cals 75kg male: Fat Loss Cals: 1889kcal Carbs: 134g (30%) Protein: 157g (35%) Fat: 70g (35%) BMR: 1709 TDEE: 2389 Template cals 70kg male Fat Loss Cals: 1753kcal Carbs: 116g (30%) Protein: 136g (35%) Fat: 60g (35%) BMR: 1659 TDEE: 2253

Female Split (30, lightly active, mod exercise)

Template cals 105kg female: Fat Loss Cals: 2114kcal Carbs: 159g (30%) Protein: 185g (35%) Fat: 82g (35%) BMR: 1803 TDEE: 2614 Template cals 100kg female: Fat Loss Cals: 2042kcal Carbs: 153g (30%) Protein: 179g (35%) Fat: 79g (35%) BMR: 1753 TDEE: 2542 Template cals 95kg female: Fat Loss Cals: 1955kcal Carbs: 147g (30%) Protein: 171g (35%) Fat: 76g (35%) BMR: 1693 TDEE: 2455 Template cals 90kg female: Fat Loss Cals: 1897kcal Carbs: 142g (30%) Protein: 166g (35%) Fat: 74g (35%) BMR: 1653 TDEE: 2397 Template cals 85kg female: Fat Loss Cals: 1824kcal Carbs: 137g (30%) Protein: 160g (35%) Fat: 71g (35%) BMR: 1603 TDEE: 2324 Template cals 80kg female: Fat Loss Cals: 1752kcal Carbs: 131g (30%) Protein: 153g (35%) Fat: 68g (35%) BMR: 1553 TDEE: 2252 Template cals 75kg female: Fat Loss Cals: 1680 Carbs: 126 (30%) Protein: 147 (35%) Fat: 65 (35%) BMR: 1503 TDEE: 2180 Template cals 70kg female: Fat Loss Cals: 1607kcal Carbs: 121g (30%) Protein: 141g (35%) Fat: 62g (35%) BMR: 1453 TDEE: 2107 Template cals 65kg Female: Fat Loss Cals: 1535kcal Carbs: 115g (30%) Protein: 134g (35%) Fat: 60g (35%) BMR: 1403 TDEE: 2035 Template cals 60kg Female: Fat Loss Cals: 1462kcal Carbs: 110g (30%) Protein: 128g (35%) Fat: 57g (35%) BMR: 1353 TDEE: 1962

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