strongrfastr-com

Macro Meal Planner Workout Builder Meal Plans Body Visualizer & Simulator Menu Saved! Sign Up Get the App Routines For Professionals Strength/Body Stats Common Foods Help Contact/Feedback Affiliate Program Blog Sign In Customizable Macro Meal Planner & Generator This AI-powered planner automatically generates a customizable macro meal plan that fits your protein, carb, and fat goals in seconds. To build a plan based on your macros, just fill in your profile to match your specific macronutrient goals and click 'Generate Plan'. The planner will then create a diet plan for you that's built from recipes/meals that fit your nutritional goals. Note that by default your macros will be calculated automatically, but if you want to make a diet that meets a specific macro goal you can set that up on the advanced tab. To use this tool with your clients please check out Strongr Fastr's meal planning software for fitness professionals. Basic Advanced Gender Male Female Age Units Imperial Metric Height ft in Weight lbs Activity level Sedentary Lightly active Moderately active Heavily active Extremely active Weight goal Lose fat "Tone" up (maintain) Build muscle Weekly variety 1 - More repetitive 2 3 4 - More cooking Max recipe complexity 1 - Simple 2 3 4 - Complex Daily meals Breakfast Lunch Dinner Snack Diet type Anything Keto Paleo Pescetarian Vegetarian Vegan Budget $ $$ $$$ $$$$ Nutrition targets calories at most at least g % protein fat carbs at most at least g % protein fat carbs at most implied protein fat carbs Food allergies Dairy (high lactose) All dairy Eggs Peanuts Tree nuts Soy Gluten Fish Shellfish Generate macro plan! What is macro meal planning? "Macros", short for macronutrients, are the 3 main building blocks of food- protein, carbohydrates, and fat. If you know how many grams of each macro are in what you're eating, you can calculate how many calories are in your meal. There are 4 calories per gram of protein and carbohydrates, and 9 calories per gram of fat. Each macro plays a part in the functioning of your body and all are important. Through macro meal planning, you can ensure that you get enough protein, for example- something that is important for building muscle or ensuring that you lose fat and not muscle when you're losing weight. Others use macro meal plans to try to limit carbs. It can depend on your unique goals. Why should you macro meal plan? Macros should be a core component of any fitness plan. Whether you want to lose weight, gain weight, or build muscle- macros help get you there. While above all, it's most important to hit calorie goals, hitting macro goals like protein, come in second place. Eating sufficient amounts of protein will allow you to retain muscle mass while losing weight, allowing you to look more toned and burn more fat- instead of burning muscle. All macros are important when it comes to vitamin absorption, hormone production, and more. Macro meal planning can help you hit your goals, stay on track, and gain a deeper understanding of what you're eating and what roles it plays in your body. What is a good macro meal plan? As a general rule-of-thumb, your macro meal plan should have at least 0.8 - 1g of protein per pound of bodyweight*, whether you want to lose weight, build muscle, or tone up. Strongr Fastr's macro meal planner will automatically calculate this for you. The reason this amount of protein matters is it's critical for building and retaining muscle mass. In other words, if your macro meal prep plan doesn't have enough protein you'll either be putting on excess fat (if you're counting macros to gain muscle) or losing muscle mass (if you're tracking macros to lose weight)**. As for the carb and fat macros, how much you should include when you're planning your meal prep is a lot more controversial and comes down to personal preferences. Assuming you customize your macro meal plan to have the correct amount of calories for your fat loss/muscle gain goal (the macro meal planner will handle this calorie calculation for you), there's not a lot of evidence it really matters how you split your non-protein calories between fat and carbs. Having said that, many people prefer a low-carb (e.g. keto) macro meal plan and this can work perfectly well if your macro plan also has enough protein and the correct amount of calories for your weight loss/muscle gain/toning goal. If you want a macro plan that's low-carb, just set your diet type to "keto" in the macro meal planner settings, or go to the advanced tab and set a specific carb goal. *For obese individuals planning out their macros it's probably best to use an estimate of lean body mass for this calculation or you can get some crazy high protein numbers, which won't hurt you but will make your macro diet plan that much less flexible and harder to stick to without much benefit. **If you're just trying to use a personalized macro diet plan to lose weight you might not think you care all that much about muscle mass or the protein macro, but the simple fact is that the kinds of physiques most people want come from a combination of some minimal amount of muscle mass and low-ish body fat content. So losing "weight" isn't really the goal, it's fat you want to lose and by eating enough protein (with the same calorie intake) and retaining muscle mass you'll be losing more fat than with an insufficiently high-protein macro meal plan. What should I eat to meet my macros? The short answer is basically anything you want. You could follow a macro meal plan of nothing but twinkies and protein supplements and as long as the macros and calories were right for you, you'd see good results in terms of building muscle or losing fat. The long answer is that for general health purposes you'll want to try to get most of your food from nutrient-dense, whole food sources. But feel free to include a twinkie or two in your macro meal plan. You'll be more likely to stick to your macro plan long term if you're flexible and indulge your cravings from time to time instead of feeling totally deprived all the time. Strongr Fastr's macro meal planner is great at accommodating this kind of flexibility. While most of the meals the planner will generate for you are based around nutrient-dense whole foods, you can also set up off-plan meals that you log yourself. Then you can eat anything within certain macro parameters (pizza, beer, whatever) for those meals without the guilt. How do I hit my protein macros specifically? Generally the hardest macro to hit when you're meal planning with macros in mind is protein. But it doesn't need to be difficult. One pound of chicken breast, which is about 2 chicken breasts and can easily be eaten in one meal, contains 100g of protein in about 500 calories. The same goes for other lean protein sources. For a 150-200 lb person, shoot to get 100g of protein from lean sources such as: chicken breast lean beef seitan lean turkey lean pork low fat cottage cheese low/no fat greek yogurt whey/pea protein powder egg whites If you can manage that, the remaining 50-100g of protein will come pretty easily from whatever else you eat because even foods like bread, pasta, cheese, etc, have some protein in them. The macro meal planner uses a strategy similar to this and will tell you exactly what you need to eat to hit your protein goals without having to do any thinking or calculation. Or check out our database of weekly meal plans. 🇺🇸 en 🇪🇸 es 🇧🇷 pt 🇩🇪 de 🇫🇷 fr Get Pro first! × Gain access to: view recipes on your weekly plan view grocery list custom calorie and macro targets barcode scan off plan foods browsable/switchable meals/recipes create/copy/modify recipes favorite or exclude specific recipes food allergy support plan around off-plan meals plan around pinned meals add family members to meals log and skip planned meals hidden Upgrade to Pro Join 10,000+ satisfied users Excellent - Iain Mackay Excellent app. Actually use it. It does all the thinking for me, I just need to buy what it says from the grocery list. Meals are all simple to create following the instructions, and seem well balanced. Recommending to everyone I know. I absolutely love this app - Kay E With their meal planning feature I'm finally on budget with my groceries. No more buying unnecessary food just to have to waste cuz I never ended up eating it. This is the best app for overall accountability which what I need in order to stay on track with my fitness goals... Beautiful App - Chris S The App Store is so saturated with apps that do half of what this app does for double the price that I was initially skeptical when I first downloaded it, but the premium meal planning functionality is amazing and totally worth the $5/month upgrade Love the meal planning aspect! - David S The grocery lists made shopping easy and the "simplicity vs variety" feature makes it easy to adjust your meal plan based off how often you feel like cooking. Sign up to continue! Signup is free! Here's what you'll get: × iOS or Android app Meal Plan customizable weekly meal plan Grocery List custom calorie and macro targets barcode scan off plan foods browsable/switchable meals/recipes create your own recipes favorite or exclude specific recipes food allergy support plan around off-plan meals plan around pinned meals macro/weight/food tracking Workout Plan guided workouts or quick logging strength tests/rep max calculators bodyweight strength tests + progressions gifs and instructional videos progress charts and graphs automatic progression deload guidance ability to modify routine ability to create custom exercises hidden Later Sign Up 404: Uh-oh, looks like that page doesn't exist... Back Go to Home Page Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Please wait a few minutes and try again... Try Again Uh-oh, looks like something went wrong. Please let us know if this problem persists... Back Restart App Can't connect to Strongr Fastr's servers. Check your internet connection... Try Again --- Macro Meal Planner Workout Builder Meal Plans Body Visualizer & Simulator Menu Saved! Sign Up Get the App Routines For Professionals Strength/Body Stats Common Foods Help Contact/Feedback Affiliate Program Blog Sign In Customizable Macro Meal Planner & Generator This AI-powered planner automatically generates a customizable macro meal plan that fits your protein, carb, and fat goals in seconds. To build a plan based on your macros, just fill in your profile to match your specific macronutrient goals and click 'Generate Plan'. The planner will then create a diet plan for you that's built from recipes/meals that fit your nutritional goals. Note that by default your macros will be calculated automatically, but if you want to make a diet that meets a specific macro goal you can set that up on the advanced tab. To use this tool with your clients please check out Strongr Fastr's meal planning software for fitness professionals. Basic Advanced Gender Male Female Age Units Imperial Metric Height ft in Weight lbs Activity level Sedentary Lightly active Moderately active Heavily active Extremely active Weight goal Lose fat "Tone" up (maintain) Build muscle Weekly variety 1 - More repetitive 2 3 4 - More cooking Max recipe complexity 1 - Simple 2 3 4 - Complex Daily meals Breakfast Lunch Dinner Snack Diet type Anything Keto Paleo Pescetarian Vegetarian Vegan Budget $ $$ $$$ $$$$ Nutrition targets calories at most at least g % protein fat carbs at most at least g % protein fat carbs at most implied protein fat carbs Food allergies Dairy (high lactose) All dairy Eggs Peanuts Tree nuts Soy Gluten Fish Shellfish Generate macro plan! What is macro meal planning? "Macros", short for macronutrients, are the 3 main building blocks of food- protein, carbohydrates, and fat. If you know how many grams of each macro are in what you're eating, you can calculate how many calories are in your meal. There are 4 calories per gram of protein and carbohydrates, and 9 calories per gram of fat. Each macro plays a part in the functioning of your body and all are important. Through macro meal planning, you can ensure that you get enough protein, for example- something that is important for building muscle or ensuring that you lose fat and not muscle when you're losing weight. Others use macro meal plans to try to limit carbs. It can depend on your unique goals. Why should you macro meal plan? Macros should be a core component of any fitness plan. Whether you want to lose weight, gain weight, or build muscle- macros help get you there. While above all, it's most important to hit calorie goals, hitting macro goals like protein, come in second place. Eating sufficient amounts of protein will allow you to retain muscle mass while losing weight, allowing you to look more toned and burn more fat- instead of burning muscle. All macros are important when it comes to vitamin absorption, hormone production, and more. Macro meal planning can help you hit your goals, stay on track, and gain a deeper understanding of what you're eating and what roles it plays in your body. What is a good macro meal plan? As a general rule-of-thumb, your macro meal plan should have at least 0.8 - 1g of protein per pound of bodyweight*, whether you want to lose weight, build muscle, or tone up. Strongr Fastr's macro meal planner will automatically calculate this for you. The reason this amount of protein matters is it's critical for building and retaining muscle mass. In other words, if your macro meal prep plan doesn't have enough protein you'll either be putting on excess fat (if you're counting macros to gain muscle) or losing muscle mass (if you're tracking macros to lose weight)**. As for the carb and fat macros, how much you should include when you're planning your meal prep is a lot more controversial and comes down to personal preferences. Assuming you customize your macro meal plan to have the correct amount of calories for your fat loss/muscle gain goal (the macro meal planner will handle this calorie calculation for you), there's not a lot of evidence it really matters how you split your non-protein calories between fat and carbs. Having said that, many people prefer a low-carb (e.g. keto) macro meal plan and this can work perfectly well if your macro plan also has enough protein and the correct amount of calories for your weight loss/muscle gain/toning goal. If you want a macro plan that's low-carb, just set your diet type to "keto" in the macro meal planner settings, or go to the advanced tab and set a specific carb goal. *For obese individuals planning out their macros it's probably best to use an estimate of lean body mass for this calculation or you can get some crazy high protein numbers, which won't hurt you but will make your macro diet plan that much less flexible and harder to stick to without much benefit. **If you're just trying to use a personalized macro diet plan to lose weight you might not think you care all that much about muscle mass or the protein macro, but the simple fact is that the kinds of physiques most people want come from a combination of some minimal amount of muscle mass and low-ish body fat content. So losing "weight" isn't really the goal, it's fat you want to lose and by eating enough protein (with the same calorie intake) and retaining muscle mass you'll be losing more fat than with an insufficiently high-protein macro meal plan. What should I eat to meet my macros? The short answer is basically anything you want. You could follow a macro meal plan of nothing but twinkies and protein supplements and as long as the macros and calories were right for you, you'd see good results in terms of building muscle or losing fat. The long answer is that for general health purposes you'll want to try to get most of your food from nutrient-dense, whole food sources. But feel free to include a twinkie or two in your macro meal plan. You'll be more likely to stick to your macro plan long term if you're flexible and indulge your cravings from time to time instead of feeling totally deprived all the time. Strongr Fastr's macro meal planner is great at accommodating this kind of flexibility. While most of the meals the planner will generate for you are based around nutrient-dense whole foods, you can also set up off-plan meals that you log yourself. Then you can eat anything within certain macro parameters (pizza, beer, whatever) for those meals without the guilt. How do I hit my protein macros specifically? Generally the hardest macro to hit when you're meal planning with macros in mind is protein. But it doesn't need to be difficult. One pound of chicken breast, which is about 2 chicken breasts and can easily be eaten in one meal, contains 100g of protein in about 500 calories. The same goes for other lean protein sources. For a 150-200 lb person, shoot to get 100g of protein from lean sources such as: chicken breast lean beef seitan lean turkey lean pork low fat cottage cheese low/no fat greek yogurt whey/pea protein powder egg whites If you can manage that, the remaining 50-100g of protein will come pretty easily from whatever else you eat because even foods like bread, pasta, cheese, etc, have some protein in them. The macro meal planner uses a strategy similar to this and will tell you exactly what you need to eat to hit your protein goals without having to do any thinking or calculation. Or check out our database of weekly meal plans. 🇺🇸 en 🇪🇸 es 🇧🇷 pt 🇩🇪 de 🇫🇷 fr Get Pro first! × Gain access to: view recipes on your weekly plan view grocery list custom calorie and macro targets barcode scan off plan foods browsable/switchable meals/recipes create/copy/modify recipes favorite or exclude specific recipes food allergy support plan around off-plan meals plan around pinned meals add family members to meals log and skip planned meals hidden Upgrade to Pro Join 10,000+ satisfied users Excellent - Iain Mackay Excellent app. Actually use it. It does all the thinking for me, I just need to buy what it says from the grocery list. Meals are all simple to create following the instructions, and seem well balanced. Recommending to everyone I know. I absolutely love this app - Kay E With their meal planning feature I'm finally on budget with my groceries. No more buying unnecessary food just to have to waste cuz I never ended up eating it. This is the best app for overall accountability which what I need in order to stay on track with my fitness goals... Beautiful App - Chris S The App Store is so saturated with apps that do half of what this app does for double the price that I was initially skeptical when I first downloaded it, but the premium meal planning functionality is amazing and totally worth the $5/month upgrade Love the meal planning aspect! - David S The grocery lists made shopping easy and the "simplicity vs variety" feature makes it easy to adjust your meal plan based off how often you feel like cooking. Sign up to continue! Signup is free! Here's what you'll get: × iOS or Android app Meal Plan customizable weekly meal plan Grocery List custom calorie and macro targets barcode scan off plan foods browsable/switchable meals/recipes create your own recipes favorite or exclude specific recipes food allergy support plan around off-plan meals plan around pinned meals macro/weight/food tracking Workout Plan guided workouts or quick logging strength tests/rep max calculators bodyweight strength tests + progressions gifs and instructional videos progress charts and graphs automatic progression deload guidance ability to modify routine ability to create custom exercises hidden Later Sign Up 404: Uh-oh, looks like that page doesn't exist... Back Go to Home Page Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Please wait a few minutes and try again... Try Again Uh-oh, looks like something went wrong. Please let us know if this problem persists... Back Restart App Can't connect to Strongr Fastr's servers. Check your internet connection... Try Again --- Macro Meal Planner Workout Builder Meal Plans Body Visualizer & Simulator Menu Settings Pick Routine Saved! Sign Up Get the App Routines For Professionals Strength/Body Stats Common Foods Help Contact/Feedback Affiliate Program Blog Sign In Workout Builder/Generator This AI-powered workout builder lets you generate or build a workout plan tailored to your (or your clients*) goals, preferences, schedule, and available equipment. Just fill out the settings and then pick a workout routine from the "Pick a Routine" tab. Whether you're a beginner or advanced, looking to build muscle or burn fat, the workout builder will match you with the right plan and then create workouts each week that are personalized to your strength level, goals, and adjust to your performance over time with our programmable AI. *To create workout routines for your clients please check out Strongr Fastr's workout planning software for fitness professionals. Settings Gender Male Female Primary goal Lose fat "Tone" up (maintain) Build muscle Training method Resistance training Resistance + cardio Meal plan only / custom routine Workout type Weighted Bodyweight No equipment Have a place to do: Pullups Russian curls Dips Rows Routine focus Aesthetics Strength Strength level Beginner Intermediate Advanced Training days Sunday Monday Tuesday Wednesday Thursday Friday Saturday Workout time very limited 30 mins 45 mins 60 mins Pick Routine Start new routine on: Today (Thu 26 Mar) Tomorrow (Fri 27 Mar) Sat 28 Mar Sun 29 Mar Mon 30 Mar Tue 31 Mar Wed 1 Apr Just pick the best one for me Push/Pull/Legs Split 6x week 20-30 mins Five-day PPL Split 5x week 20-30 mins Upper/Lower Split 4x week 25-35 mins Three-day Full Body 3x week 25-35 mins Twice-a-week Gym Routine 2x week 35-45 mins Quick and Dirty Circuits 3x week 5-10 mins Two Day Timesaver 2x week 5-10 mins Metallicadpa PPL 6x week 55-65 mins Greyskull LP 3x week 40-50 mins AllPro Routine 3x week 35-45 mins Push/Pull/Legs Split × Six days a week of lifting with a focus on barbell lifts. Two lower body workouts, two pull workouts, and two push workouts per week. The ideal setup for anyone who wants to train 6 days/week and build a great physique (as well as getting stronger). Also allows for the possibility of shorter workouts with similar results to less frequent routines since the work is split over so many days. Pick Cancel Five-day PPL Split × Five days a week of lifting with a focus on barbell lifts. Two lower body workouts, two pull workouts, and two push workouts that get rotated through every 6 lifting days. The ideal setup for anyone who wants to train 5 days/week and build a great physique (as well as getting stronger). Also allows for the possibility of shorter workouts with similar results to less frequent routines since the work is split over so many days. Pick Cancel Upper/Lower Split × Four days a week of lifting with a focus on barbell lifts. Two lower body workouts and two upper body workouts per week. Ideal for intermediate or advanced trainees who want to build a great physique and get stronger. Pick Cancel Three-day Full Body × A simple three-day a week lifting routine with a focus on barbell lifts like squat, deadlift, and bench press. Ideal for beginners or intermediates who want to build a great physique and get stronger. Pick Cancel Twice-a-week Gym Routine × A two-day a week full body lifting routine with a focus on barbell lifts like squat, deadlift, and bench press. Ideal for building a great physique and getting stronger if you can only get to the gym a couple times a week. Pick Cancel Quick and Dirty Circuits × Short but intense circuits to get you results in as little time as possible. Pick Cancel Two Day Timesaver × Short but intense circuits to get you results in as little time as possible. Pick Cancel Metallicadpa PPL × A beginner routine with six days a week of lifting and a focus on barbell lifts. Two lower body workouts, two pull workouts, and two push workouts per week. The routine is very popular on reddit's 6 million member fitness community and many people there have seen excellent progress with it. Source Pick Cancel Greyskull LP × A simple, popular, and proven beginner routine with a focus on full body barbell lifts like bench press, squat, and deadlift. The routine is focused on strength, but it's also suitable for building muscle and/or getting toned assuming you follow your meal plan. Source Pick Cancel AllPro Routine × A simple and effective beginner barbell routine that automatically cycles and progresses based on your performance. The focus of the routine is aesthetics, so it will work great for building muscle or losing fat assuming you follow your meal plan, but you'll also get stronger in the process. Designed and popularized by the bodybuilding.com community. Source Pick Cancel 🇺🇸 en 🇪🇸 es 🇧🇷 pt 🇩🇪 de 🇫🇷 fr 404: Uh-oh, looks like that page doesn't exist... Back Go to Home Page Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Please wait a few minutes and try again... Try Again Uh-oh, looks like something went wrong. Please let us know if this problem persists... Back Restart App Can't connect to Strongr Fastr's servers. Check your internet connection... Try Again --- Macro Meal Planner Workout Builder Meal Plans Body Visualizer & Simulator Menu Saved! Sign Up Get the App Routines For Professionals Strength/Body Stats Common Foods Help Contact/Feedback Affiliate Program Blog Sign In Standard plans Keto plans Paleo plans Vegetarian plans Vegan plans Pescetarian plans 1200 calorie plans 1500 calorie plans 🇺🇸 en 🇪🇸 es 🇧🇷 pt 🇩🇪 de 🇫🇷 fr 404: Uh-oh, looks like that page doesn't exist... Back Go to Home Page Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Please wait a few minutes and try again... Try Again Uh-oh, looks like something went wrong. Please let us know if this problem persists... Back Restart App Can't connect to Strongr Fastr's servers. Check your internet connection... Try Again