super hero nutrition calculator - phase 1
TRANSCRIPT
Super Hero Workout INPUT WEIGHT INPUT BF%
Nutrition Calculator -- Phase One 194 7.00%How to Use This Calculator: Simply
enter your weight and body fat into the
fields at the top of the chart (fields B2
and C2), and hit enter. The calculator
will do the rest! Your calories and
macronutrients will be computed and
read out in both total amounts, and
amounts per meal. The chart at the
top is for your WORKOUT DAYS and
the chart at the bottom lays out your
NON-WORKOUT DAYS.grams cals
Protein 289 1155
Carbs 198 794
Fat 100 898
2847
Diet for WORKOUT Days
Contents Protein Carbs Fat
Pre-workout Beverage
2 Servings of Prograde Workout
Consume Immediately Pre-workout
28 62 8
P+C Meal - Combine any Protein with any
Carbohydrate from the Anytime Carb List; Add Free
Veggies as Desired
87 136 0
P+F Meal - Combine any Protein with any Fat from
the Acceptable Food Lists; Add Free Veggies as
Desired
87 0 46
P+F Meal - Combine any Protein with any Fat from
the Acceptable Food Lists; Add Free Veggies as
Desired. NOTE: This meal should be no later than 10pm;
remember, the goal is to keep sixteen hours between this
meal and your first meal tomorrow.
87 0 46
Daily Totals 289 198 100
Post-workout Solid Food P+C
Lunch Meal P+F
Para-workout Beverage P+C
Dinner P+F
Weight BF%194 7.00%
grams cals
Protein 217 866
Carbs 72 289
Fat 108 971
2126
Diet for NON -WORKOUT Days
Contents Protein Carbs Fat
P+C Meal - Combine any Protein with any
Carbohydrate from the Anytime Carb List; Add Free
Veggies as Desired. NOTE: This meal should be at--
approximately--2pm; remember, the goal is to have sixteen
hours between this meal and your previous night's meal.
54 36 0
P+C Meal - Combine any Protein with any
Carbohydrate from the Anytime Carb List; Add Free
Veggies as Desired
54 36 0
P+F Meal - Combine any Protein with any Fat from
the Acceptable Food Lists; Add Free Veggies as
Desired
54 0 54
P+F Meal - Combine any Protein with any Fat
from the Acceptable Food Lists; Add Free Veggies
as Desired. NOTE: This meal should be no later than
10pm; remember, the goal is to keep sixteen hours
between this meal and your first meal tomorrow.
54 0 54
Daily Totals 217 72 108
Lunch Meal P+F
Mid Afternoon Meal P+F
Mid Morning Meal P+C
Breakfast P+C
LBM Maint Cal Caloric intake for WORKOUT Days
180 2797 2847
Calories
432
893
761
761
2847
Post-workout Solid Food P+C
Lunch Meal P+F
Para-workout Beverage P+C
Dinner P+F
LBM180.42
Maint Cal Caloric Intake for NON-Workout Days
2526 2126
Calories
361
361
702
702
2126
Lunch Meal P+F
Mid Afternoon Meal P+F
Mid Morning Meal P+C
Breakfast P+C
