Simple cutting & Lean bulk meal prep planner (alpha version)

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2		TWO WORKOUTS
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5		Cutting & Lean bulk meal prep planner (alpha version)
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7		https://twoworkouts.blogspot.com/						Questions? E-mail: twoworkoutsonly@gmail.com
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9		Weight (kg)	Weight (lbs)	Estimated TDEE	Calorie adjust	Meal prep days	Training days		Grocery list	Amount	Unit	Packing size	Pcs
10		70	154	2161	10%	7	2		Pulled Pork Sirloin (~10% fat)	1050	grams	1000	1.1
11									Rice	840	grams	1000	0.8
12		Targets		Calorie target	Protein (1g/lbs)	Fat (>0.3g/lbs)	Carbs (1..2g/lbs)		BBQ Sauce	210	grams	300	0.7
13				2377	154	46	336		Frozen Vegetables	1575	grams	250	6.3
14									Greek yogurt (0% fat)	2250	grams	250	9.0
15	Intermittent Fasting? Skip?	Breakfast	Amount (grams)	Calories	Protein	Carbs	Fat		Banana 1pcs	2	pcs	1	2.0
16	Intermittent Fasting? Skip?	Oatmeal	0	0	0	0	0		Chicken (4% fat)	560	grams	400	1.4
17		Cottage cheese (2%)	0	0	0	0	0		Spaghetti	770	grams	1000	0.8
18			Total	0	0	0	0		Whey-80	129.5	grams	1000	0.1
19									Nonfat Milk	700	grams	1000	0.7
20		Lunch (pulled pork & rice)	Amount (grams)	Calories	Protein	Carbs	Fat		Eggs Whole	14	pcs	15	0.9
21		Pulled Pork Sirloin (~10% fat)	150	282	30	0	18		Bread slice	21	pcs	25	0.8
22		Rice	120	419	8	95	1		Margarin	105	grams	500	0.2
23		BBQ Sauce	30	54	0	13	0		Oatmeal	420	grams	1000	0.4
24		Frozen Vegetables	100	37	2	6	0		Cottage cheese (2%)	700	grams	400	1.8
25			Total	792	41	114	19		Salsa	700	grams	350	2.0
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27	Training days	Pre-workout Snack	Amount (grams/pcs)	Calories	Protein	Carbs	Fat		Instructions:
28	Training days	Greek yogurt (0% fat)	250	139	25	9	0		Meal planner:
29		Banana 1pcs	1	116.8	1.3	27	0.4		○Insert weight in Kg or lbs to get estimated TDEE
30			Total	256	26	36	1		○Like any calculator the TDEE is just a guess. No calculator can match real world TDEE for everyone
31									○Adjust the calorie target according to your needs. You can insert a custom number
32		Dinner (Salsa chicken)	Amount (grams/pcs)	Calories	Protein	Carbs	Fat		•Follow the meal plan for a week and see how your bodyweight changes.
33		Chicken (4% fat)	80	90	15	0	3		•Adjust calorie intake accordingly by entering a custom calorie adjust value
34		Salsa	100	49	1	11	0		•Losing too little weight ► decrease calories by 5% (for example from -10% to -15%)
35		Spaghetti	110	384	13	79	2		•Losing too much weight ► increase calories by 5%
36		Frozen Vegetables	125	49	3	8	1		•Gaining too much weight ► decrease calories by 5%
37		Whey-80	18.5	72	14	1	1		•Gaining too little weight ► increase calories by 5%
38		Nonfat Milk	100	32	3	5	0
39	Use for Lean Bulk / maintain	Bread slice	3	224.7	11.4	36	3.9		Shopping list:
40	Use for Lean Bulk / maintain	Margarin	15	81	0	0	9		○Change packing size according to what is available. For example if you buy yogurt in 1kg package use 1000g as packing size.
41			Total	981	61	140	20		○For example if meat is packed in 500g packages change the packing size accordinly
42									○Amount will tell you how much is needed for the prep
43		Pre-bed Snack	Amount (grams/pcs)	Calories	Protein	Carbs	Fat		○Pcs will tell you how many packages/pcs you need to buy for your prep
44		Greek yogurt (0% fat)	250	139	25	9	0
45		Eggs Whole	2	143	13	1	10
46	Use for Lean Bulk / maintain	Oatmeal	60	208.8	8.4	33	4.8		This helps to plan how calories are distributed between meal
47	Use for Lean Bulk / maintain	Cottage cheese (2%)	100	84.8	15	1.7	2			%	Calories	Protein	Carbs	Fat
48			Total	576	61	45	17		Calories divided to meals	100%	2377	154	336	46
49									Breakfast	0%	0	0	0	0
50				Calories	Protein	Carbs	Fat		Lunch	40%	951	62	134	19
51			Target Normal day	2377	154	336	46		Snack	0%	0	0	0	0
52			Normal Day	2348	163	299	56		Dinner	40%	951	62	134	19
53			Training Day	2604	189	335	57		Pre-Bed	20%	475	31	67	9
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