Spreadsheet: 723943d1615969365-diet-plan-formula-kopia-pliku-weekly-macro-tracker
Sheet: High Low Target

 | WEEKLY MACRO TRACKER - MEAL PLANNER
 | Week | Day | Target Day | Meal Timing Description | Type | Godzina posiłków | Meal Choice | Meal Description | Size Notes | Proportion of Meal | C | P | F | Cals
 | Reqd | Reqd | Reqd | Optional |  |  | Optional | [NAME] | Automatic | Reqd | Automatic | Automatic | Automatic | Automatic |  |  |  |  |  |  |  |  |  | EAT
 | 1 | Mon | High | Meal 1 | Fruit | 1:00 | Snack 1 | 1-Apple |  | 2 |  |  |  |  |  |  |  |  | C | P | F | Cals |  |  | Aktywność | R1T | C1T | I1T | KAL | R2T | C2T | I2T | KAL | R3T | C15 | I1T | KAL | SUM
 |  | Mon |  | Meal 2 |  |  |  |  |  | 1 |  |  |  |  |  | [NAME] pon | High |  | 200 | 140 | 80 |  |  | Pon | Siedzący tryb życia poza treningami
 |  | Mon |  | Meal 2 |  | 2:30 |  |  |  | 1 |  |  |  |  |  | [NAME] wto | Mid |  | 180 | 140 | 60 |  |  | Wto | Siedzący tryb życia poza treningami | [NAME] | 90 | 4 |  | [NAME] | 5 | 10
 |  | Mon |  | Meal 3 |  |  |  |  |  | 0.25 |  |  |  |  |  | Cel śro | Low |  | 160 | 140 | 50 |  |  | Śro | Siedzący tryb życia poza treningami | Siłowy | 60 | 3
 |  | Mon |  | Meal 3 |  |  |  |  |  | 1 |  |  |  |  |  | Cel czw |  |  |  |  |  |  |  | Czw | Siedzący tryb życia poza treningami |  |  |  |  |  |  |  |  |  |  |  |  |  |  | R1T - RODZAJ TRENINGU
 |  | Mon |  | Meal 3 |  |  |  |  |  | 1 |  |  |  |  |  | Cel pio |  |  |  |  |  |  |  | Pią | Siedzący tryb życia poza treningami |  |  |  |  |  |  |  |  |  |  |  |  |  |  | C1T - CZAS W MINUTACH 1 TRENINGU
 |  | Mon |  | Meal 4 |  | 00:30 |  |  |  | 0.33 |  |  |  |  |  | Cel sob |  |  |  |  |  |  |  | Sob | Siedzący tryb życia poza treningami |  |  |  |  |  |  |  |  |  |  |  |  |  |  | I1T - INTENSYWNOŚĆ TRENINGU W SKALI 1 DO 5
 |  | Mon |  | Meal 4 |  |  |  |  |  | 1 |  |  |  |  |  | [NAME] nie |  |  |  |  |  |  |  | Nie | Siedzący tryb życia poza treningami
 |  | Mon |  | Meal 4 |  |  |  |  |  | 1
 |  | Mon |  | Meal 4 |  |  |  |  |  | 1 |  |  |  |  |  |  |  |  |  |  |  |  |  | [NAME]
 |  | Mon |  | Meal 4 |  |  |  |  |  | 1 |  |  |  |  |  |  |  |  |  |  |  |  |  | Waga | 67
 |  | Mon |  | Meal 4 |  |  |  |  |  | 1 |  |  |  |  |  |  |  |  |  |  |  |  |  | Wzrost | 179
 |  | Mon |  | Meal 4 |  |  |  |  |  | 1 |  |  |  |  |  |  |  |  |  |  |  |  |  | Wiek | 21
 |  | Mon |  | Meal 4 |  |  |  |  |  | 1 |  |  |  |  |  |  |  |  |  |  |  |  |  | BMR
 |  | Mon |  | Meal 4 |  |  |  |  |  | 1 |  |  |  |  |  |  |  |  |  |  |  |  |  | TEF
 |  | Mon |  | Meal 4 |  |  |  |  |  | 1 |  |  |  |  |  |  |  |  |  |  |  |  |  | Twój cel | Redukcja tkanki tłuszczowej
 |  | Tue | Low | Meal 1 |  |  |  |  |  | 1 |  |  |  |  |  | Target - Week Avg
 |  | Tue |  | Meal 2 |  |  |  |  |  | 1
 |  | Tue |  | Meal 2 |  |  |  |  |  | 1 |  |  |  |  |  | Week | Inten | Day | C | P | F | Cals |  |  | BMR | TEF | EAT | NEAT |  | TDEE | Cel | DT |  | ZAP
 |  | Tue |  | Meal 3 |  |  |  |  |  | 0.25 |  |  |  |  |  |  |  | Mon |  |  |  |  |  | Pon |  |  |  |  |  |  |  | Nie |  |  |  |  |  |  |  | DT - Czy masz dzień [NAME] (zalecam w dni piłkarsie w klubie/[NAME] tkanki tłuszczowej ponieważ twój organizm wymaga dużo energii, dlatego zalecam w Dni Treningowe zaznaczać "Tak")
 |  | Tue |  | Meal 3 |  |  |  |  |  | 1 |  |  |  |  |  |  |  | Tue |  |  |  |  |  | Wto |  |  |  |  |  |  |  | [NAME] |  |  |  |  |  |  |  | ZAP - twoje zapotrzebowanie
 |  | Tue |  | Meal 3 |  |  |  |  |  | 1 |  |  |  |  |  |  |  | Wed |  |  |  |  |  | Śro |  |  |  |  |  |  |  | Nie
 |  | Tue |  | Meal 4 |  |  |  |  |  | 0.33 |  |  |  |  |  |  |  | Thu |  |  |  |  |  | Czw |  |  |  |  |  |  |  | Nie
 |  | Tue |  | Meal 4 |  |  |  |  |  | 1 |  |  |  |  |  |  |  | Fri |  |  |  |  |  | Pią |  |  |  |  |  |  |  | Nie
 |  | Tue |  | Meal 4 |  |  |  |  |  | 1 |  |  |  |  |  |  |  | Sat |  |  |  |  |  | Sob |  |  |  |  |  |  |  | Nie
 |  | Tue |  | Meal 4 |  |  |  |  |  | 1 |  |  |  |  |  |  |  | Sun |  |  |  |  |  | Nie |  |  |  |  |  |  |  | [NAME]
 |  | Tue |  | Meal 4 |  |  |  |  |  | 1
 |  | Tue |  | Meal 4 |  |  |  |  |  | 1
 |  | Tue |  | Meal 4 |  |  |  |  |  | 1 |  |  |  |  |  | [NAME]:
 |  | Tue |  | Meal 4 |  |  |  |  |  | 1 |  |  |  |  |  | Consistency:
 |  | Tue |  | Meal 4 |  |  |  |  |  | 1
 |  | Tue |  | Meal 4 |  |  |  |  |  | 1
 |  | Wed | High | Meal 1 |  |  |  |  |  | 1
 |  | Wed |  | Meal 2 |  |  |  |  |  | 1
 |  | Wed |  | Meal 2 |  |  |  |  |  | 1
 |  | Wed |  | Meal 4 |  |  |  |  |  | 1
 |  | Wed |  | Meal 4 |  |  |  |  |  | 1
 |  | Wed |  | Meal 4 |  |  |  |  |  | 1
 |  | Wed |  | Meal 4 |  |  |  |  |  | 0.5
 |  | Wed |  | Meal 4 |  |  |  |  |  | 1
 |  | Wed |  | Meal 5 |  |  |  |  |  | 0.33
 |  | Wed |  | Meal 4 |  |  |  |  |  | 1
 |  | Wed |  | Meal 4 |  |  |  |  |  | 1
 |  | Wed |  | Meal 1 |  |  |  |  |  | 1
 |  | Wed |  | Meal 1 |  |  |  |  |  | 1
 |  | Wed |  | Meal 1 |  |  |  |  |  | 1
 |  | Wed |  | Meal 2 |  |  |  |  |  | 1
 |  | Wed |  | Meal 2 |  |  |  |  |  | 1
 |  | Thu | High | Meal 1 |  |  |  |  |  | 1
 |  | Thu |  | Meal 2 |  |  |  |  |  | 1
 |  | Thu |  | Meal 2 |  |  |  |  |  | 1
 |  | Thu |  | Meal 3 |  |  |  |  |  | 1
 |  | Thu |  | Meal 4 |  |  |  |  |  | 1
 |  | Thu |  | Meal 4 |  |  |  |  |  | 1
 |  | Thu |  | Meal 4 |  |  |  |  |  | 0.5
 |  | Thu |  | Meal 5 |  |  |  |  |  | 3
 |  | Thu |  | Meal 6 |  |  |  |  |  | 2
 |  | Thu |  | Meal 1 |  |  |  |  |  | 1
 |  | Thu |  | Meal 1 |  |  |  |  |  | 1
 |  | Thu |  | Meal 1 |  |  |  |  |  | 1
 |  | Thu |  | Meal 2 |  |  |  |  |  | 1
 |  | Thu |  | Meal 2 |  |  |  |  |  | 1
 |  | Thu |  | Meal 2 |  |  |  |  |  | 1
 |  | Thu |  | Meal 3 |  |  |  |  |  | 1
 |  | Fri | Low | Meal 1 |  |  | Breakfast | 1-Huel & Blueberry Smoothie |  | 1
 |  | Fri |  | Meal 2 |  |  | Lunch | 20-EAT Spicy [NAME] |  | 1
 |  | Fri |  | Meal 2 |  |  | Lunch | 3-Arla Protein Pot |  | 1
 |  | Fri |  | Meal 3 |  |  | Snack 1 | 9-Nature Valley Protein Bar |  | 1
 |  | Fri |  | Meal 4 |  |  | Dinner | 25-Beef Rump Steak |  | 1
 |  | Fri |  | Meal 4 |  |  | Dinner | 29-Carrots |  | 1
 |  | Fri |  | Meal 4 |  |  | Dinner | 27-New Potato |  | 2
 |  | Fri |  | Meal 5 |  |  | Snack 3 | 28-Gin & Slimline |  | 1
 |  | Fri |  | Meal 1 |  |  |  |  |  | 1
 |  | Fri |  | Meal 1 |  |  |  |  |  | 1
 |  | Fri |  | Meal 2 |  |  |  |  |  | 1
 |  | Fri |  | Meal 2 |  |  |  |  |  | 1
 |  | Fri |  | Meal 2 |  |  |  |  |  | 1
 |  | Fri |  | Meal 3 |  |  |  |  |  | 1
 |  | Fri |  | Meal 3 |  |  |  |  |  | 1
 |  | Fri |  | Meal 3 |  |  |  |  |  | 1
 |  | Sat | High | Meal 3 |  |  |  |  |  | 1
 |  | Sat |  | Meal 4 |  |  |  |  |  | 1
 |  | Sat |  | Meal 4 |  |  |  |  |  | 1
 |  | Sat |  | Meal 4 |  |  |  |  |  | 1
 |  | Sat |  | Meal 4 |  |  |  |  |  | 1
 |  | Sat |  | Meal 1 |  |  |  |  |  | 1
 |  | Sat |  | Meal 1 |  |  |  |  |  | 1
 |  | Sat |  | Meal 1 |  |  |  |  |  | 1
 |  | Sat |  | Meal 2 |  |  |  |  |  | 1
 |  | Sat |  | Meal 2 |  |  |  |  |  | 1
 |  | Sat |  | Meal 2 |  |  |  |  |  | 1
 |  | Sat |  | Meal 3 |  |  |  |  |  | 1
 |  | Sat |  | Meal 3 |  |  |  |  |  | 1
 |  | Sat |  | Meal 3 |  |  |  |  |  | 1
 |  | Sat |  | Meal 3 |  |  |  |  |  | 1
 |  | Sat |  | Meal 3 |  |  |  |  |  | 1
 |  | Sun | Mid | Meal 4 |  |  |  |  |  | 1
 |  | Sun |  | Meal 4 |  |  |  |  |  | 1
 |  | Sun |  | Meal 4 |  |  |  |  |  | 1
 |  | Sun |  | Meal 4 |  |  |  |  |  | 1
 |  | Sun |  | Meal 4 |  |  |  |  |  | 1
 |  | Sun |  | Meal 4 |  |  |  |  |  | 1
 |  | Sun |  | Meal 4 |  |  |  |  |  | 1
 |  | Sun |  | Meal 4 |  |  |  |  |  | 1
 |  | Sun |  | Meal 4 |  |  |  |  |  | 1
 |  | Sun |  | Meal 4 |  |  |  |  |  | 1
 |  | Sun |  | Meal 4 |  |  |  |  |  | 1
 |  | Sun |  | Meal 4 |  |  |  |  |  | 1
 |  | Sun |  | Meal 4 |  |  |  |  |  | 1
 |  | Sun |  | Meal 4 |  |  |  |  |  | 1
 |  | Sun |  | Meal 4 |  |  |  |  |  | 1
 |  | Sun |  | Meal 4 |  |  |  |  |  | 1