diet plan true natural bodybuilding v3.7

Download Diet Plan True Natural Bodybuilding v3.7

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Excel diet plan for bodybuilding, over 8000 foods available. Useful for getting your macro's perfected.

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TRUE-NATURAL-BODYBUILDING.COMGender (male / female) : Age : Length (cm) : 1 inch = 2.54 cm Bodyweight (kg) : 1 kg = 2.205 lb Body fat % : Maintenance Lean body mass (kg) : Cut Activity level : Bulk

Fill in male 39 187.9 131.8

sex years cm kg % ? kg 1.200 activity 581 kcal 968 kcal 387 kcal

TargetProtein : Carbs : Fat : Time / Meal TOTAL: 07.30 (1) Breakfast Product

2 30% 50% 20% 100% 98 39 166 1 1 1 1 1 Total Energy % % of RDA

1,936 Kcal

Body Mass Index BMI: 37.3 Lean BMI: ? Metabolic Rate Basal Metabolic Rate : Maintenance : Cut : -30% Bulk : +10% 242 kcal/m gram per 145 gr 242 gr 43 gr Kcal 3,787 143 247 118 0 0 0 0 0 508 26% Protein (g) 29% 13 13 2 0 0 0 0 0 27 21% 19% 1 17 25 0 0 0 0 0 43 40% 21% 30% 35 1 13 1 0 0 0 0 50 27% 39% 34%

Quantity

Unit 100 gr 100 gr 250 gr 00000-

10.00 (2) Morning meal

11 147 53 234 1 1 1 1 Total Energy % % of RDA

100 gr 500 gr 30 gr 5 gr 0000-

89 170 113 44 0 0 0 0 416

12.30 (3) Lunch

245 186 171 164 257 1 1 1 Total Energy % % of RDA

150 gr 125 gr 100 gr 100 gr 300 gr 000-

192 75 371 115 0 0 0 0 753

15.00 (4) Afternoon meal

5 147 53 40 234 1 1 1 Total Energy % % of RDA

200 gr 250 gr 30 gr 30 gr 0 gr 000-

92 85 113 98 0 0 0 0 387 20%

0 8 25 3 0 0 0 0 37 38% 25% 29 7 3 0 0 0 0 0 39 23% 27% 2 17 4 0 0 0 0 0 23 23% 16% 10 0 0 0 0 0 0 0 10 10% 7% 48

17.30 (5) Dinner

247 210 41 234 257 1 1 1 Total Energy % % of RDA

150 gr 100 gr 100 gr 10 gr 300 gr 000-

186 360 34 88 0 0 0 0 668 35%

20.00 (6) Post-workout shake

166 147 261 1 1 1 1 1 Total Energy % % of RDA

250 gr 500 gr 30 gr 00000-

118 170 102 0 0 0 0 0 389 20%

21.00 (7) Snack

152 257 1 1 1 1 1 1 Total Energy % % of RDA

100 gr 300 gr 000000-

340 0 0 0 0 0 0 0 340 18%

22.30 (8)

203

400 gr

251

Bed time meal

59 257 1 1 1 1 1 Total Energy % % of RDA

100 gr 300 gr 00000-

75 0 0 0 0 0 0 326 17%

1 0 0 0 0 0 0 49 59% 34% 277

Recommended daily intake for your kcals (vitamins-minerals in mcg): TOTAL gram: TOTAL Kcal: TOTAL% TARGET gram: DIFFERENCE [ TOTAL - TARGET ] gram: DIFFERENCE [ TOTAL - TARGET ] Kcal: Please read the tab "How To - Manual" before using this excel sheet. To download the latest version of this Excel file visit my website: This is version 3.7 of this excel workbook. +1,851 3,787 1,107 29% 145 +132 +526

TRUE-NATURAL-BODYBU Copyright 2008 True-Natural-Bodybuilding.com.

kg/m kg/m2

2

Katch - McArdle best method uses body fat %

Mifflin - St. Jeor good method uses age

Harris - Benedict not so good method uses age

? ? kcal ? kcal ? 8 meals 18 gr 30 gr 5 gr Carbs (g) 57% 1 41 28 0 0 0 0 0 70 55% 29% 23 25 1 0 0 0 0 0 49 46% 20% 0 19 75 6 0 0 0 0 100 53% 41% Fat (g) 15% 10 3 0 0 0 0 0 0 14 24% 32% 0 0 1 5 0 0 0 0 7 14% 15% 4 0 2 11 0 0 0 0 17 20% 39%

kcal per day 2,304 kcal per day 2,556 kcal per day kcal per day 2,765 kcal per day 3,067 kcal per day kcal per day 1,936 kcal per day 2,147 kcal per day kcal per day 3,042 kcal per day 3,373 kcal per day Recommended Dietary Allowances for a 2500 kcal diet (vitamin-mineral intake in mcg) : 3,000 1,200 1,300 16,000 5,000 Tolerable Upper Intake Levels (daily vitamin-mineral intake in mcg) : 10,000 35,000 Vit A (IU) 180% 487 3 438 0 0 0 0 0 928 40% 64 75 0 0 0 0 0 0 139 6% 29 63 0 403 0 0 0 0 494 21% Vit B-1 321% 69 353 98 0 0 0 0 0 520 56% 31 225 0 0 0 0 0 0 256 28% 12 128 90 3 0 0 0 0 233 25% Vit B-2 569% 478 216 53 0 0 0 0 0 747 74% 73 910 0 0 0 0 0 0 983 98% 66 26 60 0 0 0 0 0 152 15% Vit B-3 345% 70 4,714 503 0 0 0 0 0 5,287 43% 665 470 0 0 0 0 0 0 1,135 9% 8,699 355 1,700 37 0 0 0 0 10,791 87% Vit B-5 430% 1,438 686 450 0 0 0 0 0 2,574 66% 334 1,785 0 0 0 0 0 0 2,119 55% 186 0 431 15 0 0 0 0 632 16%

23 12 1 20 0 0 0 0 56 58% 23% 4 79 7 0 0 0 0 0 90 54% 37% 28 25 22 0 0 0 0 0 74 74% 31% 78 0 0 0 0 0 0 0 78 79% 32% 12

0 0 1 1 0 0 0 0 2 4% 4% 6 1 0 10 0 0 0 0 17 22% 39% 0 0 1 0 0 0 0 0 1 3% 3% 5 0 0 0 0 0 0 0 5 11% 11% 1

2 38 0 3 0 0 0 0 42 2% 0 0 623 0 0 0 0 0 623 27% 438 75 3 0 0 0 0 0 515 22% 546 0 0 0 0 0 0 0 546 24% 164

42 113 0 134 0 0 0 0 289 31% 75 70 71 0 0 0 0 0 216 23% 98 225 134 0 0 0 0 0 457 49% 910 0 0 0 0 0 0 0 910 98% 84

34 455 0 65 0 0 0 0 554 55% 375 48 117 0 0 0 0 0 540 54% 53 910 65 0 0 0 0 0 1,027 102% 1,030 0 0 0 0 0 0 0 1,030 102% 660

146 235 0 1,910 0 0 0 0 2,291 18% 5,295 1,600 639 0 0 0 0 0 7,534 61% 503 470 1,910 0 0 0 0 0 2,882 23% 12,150 0 0 0 0 0 0 0 12,150 98% 512

98 893 0 302 0 0 0 0 1,293 33% 0 1,342 573 0 0 0 0 0 1,915 49% 450 1,785 302 0 0 0 0 0 2,537 66% 4,600 0 0 0 0 0 0 0 4,600 119% 860

19 0 0 0 0 0 0 31 38% 13% 549 2,194 57% 242 +307 +1,226

0 0 0 0 0 0 0 1 4% 3% 63 568 15% 43 +20 +181

726 0 0 0 0 0 0 890 38% 2,323 4,177

16 0 0 0 0 0 0 100 11% 929 2,979

39 0 0 0 0 0 0 699 69% 1,006 5,731

170 0 0 0 0 0 0 682 6% 12,387 42,751

105 0 0 0 0 0 0 965 25% 3,871 16,635

% of Recommended Daily Intake (red means your vitamin-mineral intake is too low ; your target value is 1 180% 321% 569% 345% 430% % of Upper Safety Limit (red means your vitamin-mineral intake is too high) : 42% 122% -

TRUE-NATURAL-BODYBUILDING.COM

pyright 2008 True-Natural-Bodybuilding.com. All content is copyright protected.

Activity level is a value between 1.2 and 1.9 used to caluclate your maintenance calorie level (maintenance = BMR x activity level Warning: people on drugs (caffeine, ephedrine, thyroid hormones, steroids, DNP, etc.) may have values up to twice as high as indic 1.200 = Sedentary: little or no excercise and desk job 1.375 = Lightly active: light exercise / sports 1-3 days per week 1.550 = Moderately active: moderate exercise / sports 3-5 days per week 1.650 = Intense weight training program / sports 4-5 days per week 1.725 = Very active: intense exercise / sports 6-7 days per week 1.900 = Extra active: long and hard daily exercise / daily sports plus physical labor cal diet (vitamin-mineral intake in mcg) : Reference : http://en.wikipedia.org/wiki/Dietary_Reference_Intake 1,300 400 2 90,000 200 15,000 120 neral intake in mcg) : Reference : http://en.wikipedia.org/wiki/Dietary_Reference_Intake 100,000 1,000 2,000,000 2,000 1,000,000 Vit B-6 432% 143 209 78 0 0 0 0 0 430 43% 367 185 0 0 0 0 0 0 552 55% 326 94 142 9 0 0 0 0 570 57% Vit B-9 237% 47 50 60 0 0 0 0 0 157 51% 20 25 0 0 0 0 0 0 45 15% 3 6 18 0 0 0 0 0 27 9% Vit B-12 933% 1 0 0 0 0 0 0 0 1 69% 0 3 0 0 0 0 0 0 3 135% 2 0 0 0 0 0 0 0 2 94% Vit C 380% 0 0 75,250 0 0 0 0 0 75,250 108% 8,700 0 0 0 0 0 0 0 8,700 12% 0 11,750 0 900 0 0 0 0 12,650 18% Vit D (IU) 34% 50 0 0 0 0 0 0 0 50 32% 0 0 0 0 0 0 0 0 0 0% 0 0 0 0 0 0 0 0 0 0% Vit E 171% 970 550 500 0 0 0 0 0 2,020 17% 100 50 0 2,054 0 0 0 0 2,204 19% 0 25 110 1,650 0 0 0 0 1,785 15% Vit K 127% 0 8 0 0 0 0 0 0 8 9% 1 0 0 0 0 0 0 0 1 1% 0 1 0 1 0 0 0 0 2 3%

36 93 0 102 0 0 0 0 231 23% 345 145 175 0 0 0 0 0 665 66% 78 185 102 0 0 0 0 0 365 36% 1,220 0 0 0 0 0 0 0 1,220 121% 272

0 13 0 13 0 0 0 0 26 8% 9 9 63 0 0 0 0 0 81 26% 60 25 13 0 0 0 0 0 98 32% 243 0 0 0 0 0 0 0 243 78% 48

0 1 0 0 0 0 0 0 1 67% 0 0 0 0 0 0 0 0 0 21% 0 3 0 0 0 0 0 0 3 135% 4 0 0 0 0 0 0 0 4 196% 4

1,800 0 0 0 0 0 0 0 1,800 3% 0 0 89,200 0 0 0 0 0 89,200 128% 75,250 0 0 0 0 0 0 0 75,250 108% 0 0 0 0 0 0 0 0 0 0% 0

0 0 0 0 0 0 0 0 0 0% 3 0 0 0 0 0 0 0 3 2% 0 0 0 0 0 0 0 0 0 0% 0 0 0 0 0 0 0 0 0 0% 0

20 25 0 246 0 0 0 0 291 3% 585 0 780 4,108 0 0 0 0 5,473 47% 500 50 246 0 0 0 0 0 796 7% 7,200 0 0 0 0 0 0 0 7,200 62% 40

0 0 0 1 0 0 0 0 1 1% 0 0 102 1 0 0 0 0 102 110% 0 0 1 0 0 0 0 0 1 1% 3 0 0 0 0 0 0 0 3 3% 0

44 0 0 0 0 0 0 316 31% 1,006 4,348

8 0 0 0 0 0 0 56 18% 310 733

0 0 0 0 0 0 0 4 215% 2 17

2,000 0 0 0 0 0 0 2,000 3% 69,678 264,850 380% 13%

0 0 0 0 0 0 0 0 0% 155 53 34% 3%

0 0 0 0 0 0 0 40 0% 11,613 19,809 171% 2%

0 0 0 0 0 0 0 0 0% 93 118 127% -

r vitamin-mineral intake is too low ; your target value is 100%) : 432% 237% 933% 4% 73% -

mineral intake is too high) :

e calorie level (maintenance = BMR x activity level). , etc.) may have values up to twice as high as indicated below.

550,000 3,500,000 Choline 160% 251,100 26,500 15,500 0 0 0 0 0 293,100 69% 9,800 78,000 0 10 0 0 0 0 87,810 21% 0 6,875 0 10,300 0 0 0 0 17,175 4%

1,000,000 2,500,000 Calcium 450% 53,000 107,000 25,000 0 0 0 0 0 185,000 24% 5,000 610,000 621,000 0 0 0 0 0 1,236,000 160% 21,000 20,000 21,000 88,000 0 0 0 0 150,000 19%

900 10,000 Copper 389% 102 377 55 0 0 0 0 0 534 77% 78 65 0 0 0 0 0 0 143 21% 59 134 289 251 0 0 0 0 732 105%

8,000 45,000 Iron 461% 1,830 2,430 250 0 0 0 0 0 4,510 73% 260 150 0 0 0 0 0 0 410 7% 1,455 350 1,300 3,300 0 0 0 0 6,405 103%

420,000 770,000 220% 12,000 82,000 25,000 0 0 0 0 0 119,000 37% 27,000 55,000 0 0 0 0 0 0 82,000 25% 49,500 18,750 53,000 4,000 0 0 0 0 125,250 39%

2,300 11,000 536% 38 2,135 53 0 0 0 0 0 2,226 125% 270 15 0 0 0 0 0 0 285 16% 29 0 917 20 0 0 0 0 966 54%

700,000 4,000,000 Phosphorus 725% 191,000 202,000 42,500 0 0 0 0 0 435,500 80% 22,000 505,000 0 0 0 0 0 0 527,000 97% 325,500 8,750 189,000 3,000 0 0 0 0 526,250 97%

Magnesium Manganese

3,600 39,000 0 9,360 0 0 0 0 51,960 12% 88,650 0 18,700 20 0 0 0 0 107,370 25% 15,500 78,000 9,360 0 0 0 0 0 102,860 24% 22,600 0 0 0 0 0 0 0 22,600 5% 0

16,000 305,000 621,000 10,200 0 0 0 0 952,200 123% 7,500 9,000 47,000 0 0 0 0 0 63,500 8% 25,000 610,000 10,200 0 0 0 0 0 645,200 83% 0 0 0 0 0 0 0 0 0 0% 244,000

24 33 0 115 0 0 0 0 171 25% 165 110 49 0 0 0 0 0 324 46% 55 65