KETO DIET Calculator

Serving green drink 8 oz Drinks protien shake 35 gm/ 1 scoop 0 alfredo sauce 61gm 1 Sour cream Cheese and Sauces 30gm / 1 1 Cheese 28gm 0 Cream Cheese 1 oz 0 Olive oil Oils coconut oil 1 tbsp 3 green peas frozen 1oz 0 brocolli frozen Veggies Avocado 1/5 slice 0 Spinach 50 0 1 cup- 85 gms 0 119 357 22 0 30 0 1 tbsp 0 150 0 110 110 60 60 110 0 100 0 119 0 8oz 1 Calories 26 26

chicken legs

1 small 0

216 0 151 0 150 150 166 0 78 624 50 0 240 240

ground beef 80/20

3oz

chicken liver

400gm 1

Protiens

salmon

4 oz 0

Egg

1 large egg (1.76oz) 8

Bacon

1 slice 0

Beef Chorizo

2 oz 1

Sum Total gms Cal Total Macros

1836

CBMR weight recommended Cal intake per evo diet

2004 167 1803.6

Carbs (g) 9 9 8 0 2 2 1 1 1 0 2 0 0 0 0 0 3.89 0 4 0 3 0

Protein (g) 1 1 21 0 2 2 1 1 7 0 2 0 0 0 0 0 1.48 0 2 0 0 0

Fat (g) 0 0 3.5 0 10 10 6 6 9 0 9 0 13.5 0 14 42 0.1 0 0 0 4.5 0

0 0 0 0 2.23 2.23 0 0 0.6 4.8 0 0 3 3 carbs 22 88.12 4.80% protein

24.2 0 14.42 0 62.62 62.62 24.52 0 6.3 50.4 4 0 7 7 fat

12.55 0 16.8 0 16.67 16.67 6.72 0 5.3 42.4 4 0 22 22

124 496.08 27.02%

139 1251.63 68.18%

Mon - Fri Fat% 65-70 Protien% 25-30 Carb% 5 max Min Fat gms 135 Protien gms 81 Carb gms -20gms

Sat - Sun 30-40 10-15 45-60 Max 237 133 -20gms

KETO DIET Calculator

Serving green drink 8 oz Drinks protien shake 35 gm/ 1 scoop 0 alfredo sauce 61gm 0 Sour cream Cheese and Sauces 30gm / 1 1 Cheese 28gm 1 Cream Cheese 1 oz 0 Olive oil Oils coconut oil 1 tbsp 3 green peas frozen 1oz 0 brocolli frozen Veggies Avocado 1/5 slice 0 Spinach 50 0 1 cup- 85 gms 0 119 357 22 0 30 0 1 tbsp 0 150 0 110 0 60 60 110 110 100 0 119 0 8oz 1 Calories 26 26

chicken legs

1 small 0

216 0 151 0 150 150 166 0 78 780 50 250 240 240

ground beef 80/20

3oz

chicken liver

400gm 1

Protiens

salmon

4 oz 0

Egg

1 large egg (1.76oz) 10

Bacon

1 slice 5

Beef Chorizo

2 oz 1

Sum Total gms Cal Total Macros

2253

CBMR weight recommended Cal intake per evo diet

2004 167 1803.6

Carbs (g) 9 9 8 0 2 0 1 1 1 1 2 0 0 0 0 0 3.89 0 4 0 3 0

Protein (g) 1 1 21 0 2 0 1 1 7 7 2 0 0 0 0 0 1.48 0 2 0 0 0

Fat (g) 0 0 3.5 0 10 0 6 6 9 9 9 0 13.5 0 14 42 0.1 0 0 0 4.5 0

0 0 0 0 2.23 2.23 0 0 0.6 6 0 0 3 3 carbs 22 88.92 3.95% protein

24.2 0 14.42 0 62.62 62.62 24.52 0 6.3 63 4 20 7 7 fat

12.55 0 16.8 0 16.67 16.67 6.72 0 5.3 53 4 20 22 22

Monday: Chest/Back/Legs, concentrate on th http://www.evolutionary.org/triple-t...quat-d using this training method: http://www.evolu Tuesday: repeat Monday Wed: Arms/shoulder/abs + 30 min cardio (inc Thur: 30 min cardio (incline walking up a trea Fri: OFF Sat: OFF Sunday Morning (early) before you start refe ->start refeed

162 646.48 28.69%

169 1518.03 67.37%

Mon - Fri Fat% 65-70 Protien% 25-30 Carb% 5 max Min Fat gms 135 Protien gms 81 Carb gms -20gms

Sat - Sun 30-40 10-15 45-60 Max 237 133 -20gms

/Back/Legs, concentrate on the big 3: olutionary.org/triple-t...quat-deadlift/ ng method: http://www.evolutionary.org/evolutionary-HIT-training

ulder/abs + 30 min cardio (incline walking up a treadmill - HR in the fat burning zone) rdio (incline walking up a treadmill - HR in the fat burning zone)

g (early) before you start refeed: full bodyworkout (high intensity) + 30 min cardio (incline walking up a treadmill - HR in the fa

g up a treadmill - HR in the fat burning zone)

KETO DIET Calculator

Serving green drink 8 oz Drinks protien shake 35 gm/ 1 scoop 0 alfredo sauce 61gm 0 Sour cream Cheese and Sauces 30gm / 1 0 Cheese 28gm 0.5 Cream Cheese 1 oz 0 Olive oil Oils coconut oil 1 tbsp 0 green peas frozen 1oz 0 brocolli frozen Veggies Avocado 1/5 slice 0 Spinach 50 0 1 cup- 85 gms 0 119 0 22 0 30 0 1 tbsp 3 150 0 110 0 60 0 110 55 100 0 119 357 8oz 1 Calories 26 26

chicken legs

1 small 0

216 0 151 0 150 37.5 166 0 78 390 50 0 240 0

ground beef 80/20

3oz

chicken liver

400gm 0.25

Protiens

salmon

4 oz 0

Egg

1 large egg (1.76oz) 5

Bacon

1 slice 0

Beef Chorizo

2 oz 0

Sum Total gms Cal Total Macros

940

CBMR weight recommended Cal intake per evo diet

2004 167 1803.6

Carbs (g) 9 9 8 0 2 0 1 0 1 0.5 2 0 0 0 0 0 3.89 0 4 0 3 0

Protein (g) 1 1 21 0 2 0 1 0 7 3.5 2 0 0 0 0 0 1.48 0 2 0 0 0

Fat (g) 0 0 3.5 0 10 0 6 0 9 4.5 9 0 13.5 40.5 14 0 0.1 0 0 0 4.5 0

0 0 0 0 2.23 0.5575 0 0 0.6 3 0 0 3 0 carbs 13 52.23 5.56% protein

24.2 0 14.42 0 62.62 15.655 24.52 0 6.3 31.5 4 0 7 0 fat

12.55 0 16.8 0 16.67 4.1675 6.72 0 5.3 26.5 4 0 22 0

Monday: Chest/Back/Legs, concentrate on th http://www.evolutionary.org/triple-t...quat-d using this training method: http://www.evolu Tuesday: repeat Monday Wed: Arms/shoulder/abs + 30 min cardio (inc Thur: 30 min cardio (incline walking up a trea Fri: OFF Sat: OFF Sunday Morning (early) before you start refe ->start refeed

52 206.62 21.98%

76 681.0075 72.46%

Mon - Fri Fat% 65-70 Protien% 25-30 Carb% 5 max Min Fat gms 135 Protien gms 81 Carb gms -20gms

Sat - Sun 30-40 10-15 45-60 Max 237 133 -20gms

/Back/Legs, concentrate on the big 3: olutionary.org/triple-t...quat-deadlift/ ng method: http://www.evolutionary.org/evolutionary-HIT-training

ulder/abs + 30 min cardio (incline walking up a treadmill - HR in the fat burning zone) rdio (incline walking up a treadmill - HR in the fat burning zone)

g (early) before you start refeed: full bodyworkout (high intensity) + 30 min cardio (incline walking up a treadmill - HR in the fa

g up a treadmill - HR in the fat burning zone)