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Somanabolic Muscle Maximize

Name: Sex: Height: Weight: Age: Weight Training (Hours per Week): Weight Training Schedule: Muscle Maintenance: Goal: Calorie Target: Conversion tool (ENTER value): 2626 7 Male 175 95 50
cms kgs years <=Select units <=Select units

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Five Hours (Ideal) Off day 3283


calories

Body type:

Meso-Ecto 20%
grams

fat loss
calories oz.

Caloric reduction: Serving Units:

198

grams

Food Groups:
Meso-Ecto - Plan 1 Meal 1 (Breakfast)
Item * BREAD,MULTI/WHL GRAIN * EGG,WHITE,RAW * EGG,WHOLE,RAW * CEREALS MULTIGRAIN OATS,DRY * STRAWBERRIES,RAW PINEAPPLE,RAW * WATER,TAP,DRINKING * Muscle Meals Recommended Totals

Beverages
Required: Measure 2 slice 3/4 cup 1 Large 3/8 cup 3/4 cup 3/8 cup 1 1/2 cup Required: Measure 1/4 cup 5 oz 1/2 tbsp 3/4 cup 342 38.1 g 10.7 g 23.4 g 587 38.1 g 10.7 g 84.7 g

Serving
Grams 52.0 183.0 56.0 30.0 114.0 61.9 355.5 Totals

473
Calories 138 88 80 100 36 31

38.4 g
Protein 6.9 19.9 7.0 3.4 0.8 0.3

9.3 g
Fat 2.2 0.3 5.6 0.8 0.3 0.1

63.2 g
Carbs 22.5 1.3 0.4 22.0 8.8 8.1

10.6 g
Fiber 3.8

3.6 2.3 0.9

Meso-Ecto - Plan 1 Meal 2 (Snack)


Item * RICE,BROWN,MEDIUM-GRAIN,RAW * CHICKEN BREAST,NO SKIN,RAW * OIL,OLIVE * BROCCOLI,RAW

Serving
Grams 47.5 142.0 7.0 68.3

413
Calories 172 156 62 23

38.3 g
Protein 3.6 32.8 1.9

10.3 g
Fat 1.3 1.8 7.0 0.3

40.7 g
Carbs 36.2

3.4 g
Fiber 1.6

4.5

1.8

Meso-Ecto - Plan 1 Meal 3 (Lunch)


Item * BREAD,PITA,WHOLE-WHEAT * TURKEY BREAST MEAT * SALAD DRSNG, MIRACLE WHIP * CHEESE,COTTAGE,LOWFAT,1% * APPLES,RAW,WITH SKIN * ALMONDS

Totals

Required: Measure 3 1/2 slice 1/2 tbsp 7/8 cup 3/8 cup 1/8 cup

531

38.1 g

10.7 g

70.6 g

Serving
Grams 32.0 73.5 8.0 197.8 46.9 11.9

403
Calories 76 7 142 24 68 1/2 pita, (6-1/2" dia) 85

42.8 g
Protein 3.1 12.5 0.0 24.5 0.1 2.5

10.2 g
Fat 0.8 1.2 0.2 2.0 0.1 5.9

36.4 g
Carbs 17.6 3.1 1.2 5.4 6.5 2.6

5.5 g
Fiber 2.4 0.4 0.2 1.1 1.4

Meso-Ecto - Plan 1 Meal 4 (Snack)


Item * RICE,BROWN,MEDIUM-GRAIN,RAW * TURKEY BREAST,MEAT ONLY,RAW CARROTS,RAW * OIL,OLIVE

Totals

Required: Measure 1/8 cup 5 oz 3/8 cup 1/2 tbsp

342

38.1 g

10.7 g

23.4 g

Serving
Grams 23.8 142.0 48.0 7.0

325
Calories 86 158 20 62

37.2 g
Protein 1.8 34.9 0.4

8.7 g
Fat 0.6 0.9 0.1 7.0

22.7 g
Carbs 18.1 4.6

2.2 g
Fiber 0.8 1.3

Muscle Maximizer
Macronutrient %

Carbs: Protein: Fat: Daily Macronutrient Calories Carbs, grams Protein, grams Fat, grams Fiber, grams Water Intake - Recommended: Post-workout Recovery Shake: Meso-Ecto - Plan 1 Meal 5 (Dinner)
Item * CHICKEN BREAST,NO SKIN,RAW * SWEET POTATO,RAW * ASPARAGUS,RAW * RICE,BROWN,MEDIUM-GRAIN,RAW * OIL,OLIVE

43% 35% 22% Total 2513 242 247 64 31 139 oz. 52 g


Totals

% 96% 39% 39% 23% 1% Actual:


Protein Required: Measure 5 1/2 oz 1/4 potato 7 spear 1/8 cup 1/2 tbsp

282 230 64 Target 100% 43% 35% 22%

grams grams grams

Save - Custom Plan #1 Save - Custom Plan #2 Clear All Meals

Load Meals
Meal Plan #1 Meal Plan #2 Meal Plan #3 Custom Plan #1 Custom Plan #2

Calories 2513 2792 2882

116 oz. 84 g
474 Carbs 38.1 g

544
10.7 g

Calories 56.5 g

Serving
Grams 156.2 32.5 84.0 23.8 7.0

364
Calories 172 28 17 86 62

40.2 g
Protein 36.1 0.5 1.8 1.8

9.7 g
Fat 1.9 0.0 0.1 0.6 7.0

27.9 g
Carbs 6.5 3.3 18.1

3.5 g
Fiber 1.0 1.8 0.8

Meso-Ecto - Plan 1 Meal 6 (Snack)


Item * CHEESE,COTTAGE,LOWFAT,1% * MACARONI,WHOLE-WHEAT,DRY * CHICKEN,GROUND,RAW

Totals

Required: Measure 3/8 cup 5/8 cup 3/8 lb

342

38.1 g

10.7 g

23.4 g

Serving
Grams 84.8 65.6 171.0

534
Calories 61 228 245

49.9 g
Protein 10.5 9.6 29.8

15.6 g
Fat 0.9 0.9 13.9

51.6 g
Carbs 2.3 49.2 0.1

5.4 g
Fiber 5.4

Totals

Manual Entry (Other)


Item

Serving
Grams Measure Calories Protein

grams
Fat Carbs Fiber