Simple cutting & Lean bulk meal prep planner (85kg maintenance)

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2	TWO WORKOUTS
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5	Cutting & Lean bulk meal prep planner (85kg maintenance)
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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	kcal/lbs	Calorie adjust	Meal prep days		Grocery list	Amount	Unit	Packing size	Pcs
10	85	187	2624	14	0	7		Oatmeal	840	grams	1000	0.8
11								Cottage cheese (2%)	700	grams	400	1.8
12	Targets		Calorie target	Protein (1g/lbs)	Fat (>0.35g/lbs)	Carbs (1..2g/lbs)		Pulled Pork Sirloin (~10% fat)	1120	grams	1000	1.1
13			2624	187	66	321		Rice	770	grams	1000	0.8
14								BBQ Sauce	210	grams	300	0.7
15	Breakfast	Amount (grams)	Calories	Protein	Carbs	Fat		Frozen Vegetables	1400	grams	250	5.6
16	Oatmeal	60	208.8	8.4	33	4.8		Greek yogurt (0% fat)	3500	grams	250	14.0
17	Cottage cheese (2%)	100	84.8	15	1.7	2		Banana 1pcs	7	pcs	1	7.0
18								Chicken (4% fat)	980	grams	400	2.5
19		Total	293.6	23.4	34.7	6.8		Salsa	700	grams	350	2.0
20								Spaghetti	770	grams	1000	0.8
21	Lunch (pulled pork & rice)	Amount (grams)	Calories	Protein	Carbs	Fat		Olive oil	105	grams	500	0.2
22	Pulled Pork Sirloin (~10% fat)	160	301	32	0	19		Eggs Whole	21	pcs	15	1.4
23	Rice	110	384	7	87	1
24	BBQ Sauce	30	54	0	13	0
25	Frozen Vegetables	100	37	2	6	0
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27								Instructions:
28		Total	776	42	106	20		Meal planner:
29								○Insert weight in Kg or lbs to get estimated TDEE
30	(Pre-workout) Snack	Amount (grams/pcs)	Calories	Protein	Carbs	Fat		○Like any calculator the TDEE is just a guess. No calculator can match real world TDEE for everyone
31	Greek yogurt (0% fat)	250	139	25	9	0		○Adjust the calorie target according to your needs. You can insert a custom number
32	Banana 1pcs	1	116.8	1.3	27	0.4		•Follow the meal plan for a week and see how your bodyweight changes.
33		Total	256	26	36	1		•Adjust calorie intake accordingly by entering a custom calorie adjust value
34								•Losing too little weight ► decrease calories by 5% (for example from -10% to -15%)
35	Dinner (Salsa chicken)	Amount (grams/pcs)	Calories	Protein	Carbs	Fat		•Losing too much weight ► increase calories by 5%
36	Chicken (4% fat)	140	157	27	0	6		•Gaining too much weight ► decrease calories by 5%
37	Salsa	100	49	1	11	0		•Gaining too little weight ► increase calories by 5%
38	Spaghetti	110	384	13	79	2
39	Frozen Vegetables	100	39	3	6	0		Shopping list:
40	Olive oil	15	132	0	0	15		○Change packing size according to what is available. For example if you buy yogurt in 1kg package use 1000g as packing size.
41								○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								○Pcs will tell you how many packages/pcs you need to buy for your prep
44		Total	761	43	96	22
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46	Pre-bed Snack	Amount (grams/pcs)	Calories	Protein	Carbs	Fat		This helps to plan how calories are distributed between meals
47	Greek yogurt (0% fat)	250	139	25	9	0			%	Calories	Protein	Carbs	Fat
48	Eggs Whole	3	214	19	1	15		Calories divided to meals	100%	2624	187	321	66
49	Oatmeal	60	208.8	8.4	33	4.8		Breakfast	10%	262	19	32	7
50								Lunch	30%	787	56	96	20
51		Total	562	52	43	20		Snack	10%	262	19	32	7
52								Dinner	30%	787	56	96	20
53			Calories	Protein	Carbs	Fat		Pre-Bed	20%	525	37	64	13
54		Target Normal day	2624	187	321	66
55		Normal Day	2649	187	317	70
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