Macros for Weightlifting Days


NAME:
Weight (lbs)
Total intake for the day
Total Breakdown Grams Calories
Protein
Fat
Carbs

BREAKDOWN

FOR AM TRAINING SESSIONS Meal 1
(30 mins
POST
WORKOUT)
Meal 2 Meal 3 Meal 4 Meal 5
Grams  
Protein
Fat
Carbs

FOR PM TRAINING SESSIONS Meal 1 Meal 2 Meal 3 Meal 4 Meal 5
(30 mins
POST
WORKOUT)
Grams  
Protein
Fat
Carbs
Macros for Weightlifting Days | Macros for Non-Weightlifting Days | Nutrition Plan - Weightlifting Days | Nutrition Plan - Non-Weightlifting Days | Allowed Food Table

Macros for Non-Weightlifting Days


NAME:
Weight (lbs)
Total intake for the day
Total Breakdown Grams Calories
Protein
Fat
Carbs

BREAKDOWN

FOR AM TRAINING SESSIONS Meal 1
(30 mins
POST
WORKOUT)
Meal 2 Meal 3 Meal 4 Meal 5
Grams  
Protein
Fat
Carbs

FOR PM TRAINING SESSIONS Meal 1 Meal 2 Meal 3 Meal 4 Meal 5
(30 mins
POST
WORKOUT)
Grams  
Protein
Fat
Carbs
Macros for Weightlifting Days | Macros for Non-Weightlifting Days | Nutrition Plan - Weightlifting Days | Nutrition Plan - Non-Weightlifting Days | Allowed Food Table

Nutrition Plan - Weightlifting Days


Name:
Amount of Calories per day
Protein per day (grams)
Protein per day in calories
Carbs per day (grams)
Carbs per day in calories
Fat intake per day in grams
Fat intake per day in calories

STEP 2 : Work out your own meal plan for a day, based on the table above MEAL PLAN/GUIDE

Instructions:
  • Only amend the cells highlighted in yellow
  • use the drop down boxes to get your own desired meal plan for the day. Once the food item has been selected, enter the total weight of the food in ounces in the box directly below the drop down to obtain the calories, protein, fat and carbs breakdown
  • Please note: due to Excel restrictions, if there is a column which you do not require to be used, please select a drop down option of "-" so that there are no errors of N/A appearing. If you do not do this, then the table will not calculate your macronutrients
  • This will give you the flexibility to tailor the meals to your timings and your own tastes and preferences.
  • If a food item does not appear on the drop down box, then you should not be eating it on this plan!
  • the Total Table will show you If you need more or less calories/protein/carbs. As long As the action required column does not say TOO MUCH, then you are within the guidelines.

Meal 1                   TOTAL
   
TOTAL WEIGHT OF FOOD (grams)  
Calories
Protein
Fat
Carbs

Meal 2                   TOTAL
   
TOTAL WEIGHT OF FOOD (grams)  
Calories
Protein
Fat
Carbs

Meal 3                   TOTAL
   
TOTAL WEIGHT OF FOOD (grams)  
Calories
Protein
Fat
Carbs

Meal 4                   TOTAL
   
TOTAL WEIGHT OF FOOD (grams)  
Calories
Protein
Fat
Carbs

Meal 5                   TOTAL
   
TOTAL WEIGHT OF FOOD (grams)  
Calories
Protein
Fat
Carbs

TOTAL TABLE

  Grams ACTION REQUIRED TARGET
Calories
Protein
Carbs
Fat
Macros for Weightlifting Days | Macros for Non-Weightlifting Days | Nutrition Plan - Weightlifting Days | Nutrition Plan - Non-Weightlifting Days | Allowed Food Table

Nutrition Plan - Non-Weightlifting Days


Name:
Amount of Calories per day
Protein per day (grams)
Protein per day in calories
Carbs per day (grams)
Carbs per day in calories
Fat intake per day in grams
Fat intake per day in calories

STEP 2 : Work out your own meal plan for a day, based on the table above MEAL PLAN/GUIDE

Instructions:
  • Only amend the cells highlighted in yellow
  • use the drop down boxes to get your own desired meal plan for the day. Once the food item has been selected, enter the total weight of the food in grams in the box directly below the drop down to obtain the calories, protein, fat and carbs breakdown
  • Please note: due to Excel restrictions, if there is a column which you do not require to be used, please select a drop down option of - so that there are no errors of N/A appearing. If you do not do this, then the table will not calculate your macronutrients
  • This will give you the flexibility to tailor the meals to your timings and your own tastes and preferences.
  • If a food item does not appear on the drop down box, then you should not be eating it on this plan!
  • The Total Table will show you if you need more or less calories/protein/carbs. As long as the action required column does not say TOO MUCH, then you are within the guidelines

Meal 1                   TOTAL
   
TOTAL WEIGHT OF FOOD (grams)  
Calories
Protein
Fat
Carbs

Meal 2                   TOTAL
   
TOTAL WEIGHT OF FOOD (grams)  
Calories
Protein
Fat
Carbs

Meal 3                   TOTAL
   
TOTAL WEIGHT OF FOOD (grams)  
Calories
Protein
Fat
Carbs

Meal 4                   TOTAL
   
TOTAL WEIGHT OF FOOD (grams)  
Calories
Protein
Fat
Carbs

Meal 5                   TOTAL
   
TOTAL WEIGHT OF FOOD (grams)  
Calories
Protein
Fat
Carbs

TOTAL TABLE

  Grams ACTION REQUIRED TARGET
Calories
Protein
Carbs
Fat
Macros for Weightlifting Days | Macros for Non-Weightlifting Days | Nutrition Plan - Weightlifting Days | Nutrition Plan - Non-Weightlifting Days | Allowed Food Table

Allowed Food Table


Food Calories Protein (g) Fats (g) Carbs (g)
1 oz Chicken Breast 46.78 5.95 2.55 0.00
1 oz Chicken Thigh 67.37 7.04 4.35 0.00
1 oz Lean rump steak 51.50 9.26 1.61 0.00
1 oz Fillet Steak 59.53 8.50 2.83 0.00
1 oz White Fish 27.78 5.67 0.57 0.00
1 oz salmon 55.00 5.67 3.59 0.00
1 oz lean beef mince 41.20 6.05 1.89 0.00
1 oz lean veal 48.19 5.67 2.83 0.00
1 oz lean pork 59.53 8.50 2.83 0.00
1 oz Chicken Mince 59.53 5.67 2.83 2.83
1 oz Turkey Breast 59.53 8.50 2.83 0.00
1 oz Turkey Mince 59.53 8.50 2.83 0.00
1 oz Lobster 48.19 5.67 2.83 0.00
1 oz Mussels 59.53 5.67 2.83 2.83
1 oz Oysters 48.19 2.83 2.83 2.83
1 oz scallops 59.53 5.67 2.83 2.83
1 oz Prawns 48.19 5.67 2.83 0.00
1 oz Mackerel 110.56 5.67 8.50 2.83
1 oz Perch 48.19 5.67 2.83 0.00
1 oz Snapper 48.19 5.67 2.83 0.00
1 oz trout 48.19 5.67 2.83 0.00
1 oz quail 59.53 8.50 2.83 0.00
1 oz venison 59.53 8.50 2.83 0.00
1 oz rabbit 70.87 8.50 2.83 2.83
1 oz goat 59.53 8.50 2.83 0.00
1 oz Egg 43.58 3.45 3.31 0.00
1 oz Brown rice 37.70 0.28 0.28 8.50
1 oz sweet potato 26.37 0.28 0.28 5.67
1 oz almonds - raw 168.68 5.67 15.59 1.42
1 oz cashew - raw 165.37 4.72 14.17 4.72
1 oz Brazil Nuts 201.28 2.83 19.84 2.83
1 oz Chestnuts 70.87 2.83 2.83 8.50
1 oz Hazelnuts 175.77 2.83 17.01 2.83
1 oz Macadamia Nuts 226.80 2.83 22.68 2.83
1 oz Pecans 201.28 2.83 19.84 2.83
1 oz Pine Nuts 201.28 2.83 19.84 2.83
1 oz Pistachios 161.59 5.67 14.17 2.83
1 oz Pumpkin seeds 172.93 8.50 14.17 2.83
1 oz Avocado 50.75 0.57 4.25 2.55
1 oz Butter 215.46 2.83 22.68 0.00
1 oz Coconut Oil  255.15 0.00 28.35 0.00
1 oz Coconut Cream 73.71 2.83 5.67 2.83
2 teaspoons Macadamia Oil 255.15 0.00 28.35 0.00
1 oz Baby Spinach 4.72 0.28 0.19 0.47
1 oz Lebanese Cucum. 2.83 0.14 0.00 0.57
1 oz Tomato 3.97 0.28 0.19 0.28
1 oz Watercress 3.97 0.28 0.19 0.28
1 oz globe Artichokes 3.97 0.28 0.19 0.28
1 oz Seaweed 3.97 0.28 0.19 0.28
1 oz Capsicum 3.97 0.28 0.19 0.28
1 oz Parsley 3.97 0.28 0.19 0.28
1 oz Mushrooms 3.97 0.28 0.19 0.28
1 oz Kale 3.97 0.28 0.19 0.28
1 oz Spring Onions 3.97 0.28 0.19 0.28
1 oz Cos Lettuce 3.97 0.28 0.19 0.28
1 oz Asparagus 3.97 0.28 0.19 0.28
1 oz Broccoli 3.97 0.28 0.19 0.28
1 oz Green Beans 3.97 0.28 0.19 0.28
1 oz green cabbage 3.97 0.28 0.19 0.28
1 oz Cauliflower 3.97 0.28 0.19 0.28
1 oz celery 3.97 0.28 0.19 0.28
1 oz zucchini 3.97 0.28 0.19 0.28
- 0 0 0 0
- 0.00 0.00 0.00 0.00
1g Example 10 4 5 3
Chicken
Eggs
Turkey
1 gram 0.03527396 ounces.
Macros for Weightlifting Days | Macros for Non-Weightlifting Days | Nutrition Plan - Weightlifting Days | Nutrition Plan - Non-Weightlifting Days | Allowed Food Table


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