Navy Seal BF Calculation Height Follow comments to measure

Weight BF% (inches) Waist Hips Neck

Male 175 Err:502 0 0 0 0
Female 135 23.0% 65 28 34 11
If male, enter "0" for measurements for female & visa versa

CALORIE INTAKE Male Female

STEP 1 Lean Body Mass Err:502 103.93
Step 2 Resting Metabolic Rate Err:502 1039.3
Step 3 Caloric Mod. for Recovery Err:502 311.80
Step 4 RSM modified for Recovery Err:502 1351.15
Step 5 Caloric Intake-Maintain Wt. Err:502 1951.15

Calculation for BUILD and BULK Phases

Male Female
BF Adjustment Err:502 2146.26

Calculation and Portions for BUILD and BULK phases

Approximate calorie totals for each portion group
Ratios for Calories this phase ~ 25% ~50% Carbs ~ 25%
Prot. Liq. Bal. Liq. Carb Liq.
Category Proteins Starch Legumes Veggies Fruits Fats
Cals/svg 45 80 125 25 60 45
Calories Err:502 Err:502 Err:502 Err:502 Err:502 Err:502 Err:502
Portion Chart Err:502 Err:502 Err:502 Err:502 Err:502 Err:502 Err:502

Calculation for BEAST Phase

Male Female
BF Adjustment Err:502 1560.92

Calculation and Portions for BEAST phase

Approximate calorie totals for each portion group
Ratios for Calories this phase ~ 40% ~30% Carbs ~ 30%
 Prot. Liq. Bal. liq. Carb liq.
Category Proteins Starch Legumes Veggies Fruits Fats
Cals/svg 45 80 125 25 60 45
Calories Err:502 Err:502 Err:502 Err:502 Err:502 Err:502 Err:502
Portion Chart Err:502 Err:502 Err:502 Err:502 Err:502 Err:502 Err:502

Breakfast Calories Portion Category Proteins Carbs

n1 nothing 0 1 Legume 0 0
n1 nothing 0 0 0 0
n1 nothing
n1 nothing
n1 nothing
n1 nothing
Snack - Mid Morning
N1 nothing
N1 nothing
N1 nothing
Lunch
N1 nothing
N1 nothing
N1 nothing
N1 nothing
N1 nothing
N1 nothing
Snack - Mid Afternoon
N1 nothing
N1 nothing
N1 nothing
Dinner
N1 nothing
n1 nothing
N1 nothing
N1 nothing
N1 nothing
N1 nothing
Protein Carbs
Totals for the Day 0 0 0
Ratio #DIV/0! #DIV/0!
 Legend
Code
Balanced Liquids - 30 Cals/serving
BL1 Almond Milk, original flavor
BL2 Coconut Water
BL3 Coconut milk beverage, sweetened (carton)
BL4 Hemp Milk
BL5 Rice Milk, plain
BL6 Shakeology
Beast-O-Matic Shakes
BS1 Build/Bulk Post-Workout Shake: 2 Fuel+1 Base+2 Creatine+1CL
BS2 Beast Post Workout Shake: 2 Fuel + 1 Base + 1 Creatine + 1 CL
BS3 Lion: 4 P + 2 F + 3 FT + 1/2 - 1 cup water +1 cup ice
BS4 Tiger: 2 P + 4 F + 1 BL or CL + 1 FT + 1/2 - 1 cup water + 1 cup ice
BS5 Jaquar: 2 P + 5 F + 1 FT +1/2-1 cup water + 1 cup ice
BS6 Grizzly: 5 P + 5 F + 2 FT + 1/2-1 cup water + 1 cup ice
BS7 Polar: 4 P + 3 F + 1 PL + 3 FT +1/2-1 cup water + 1 cup ice
BS8 Brown Bear: 4 P +5 F +3FT +1/2 - 1 cup water + 1 cup ice
group BS9 Rhino: 4 P + 4 F + 2 PL + 5FT + 1 cup ice
Supplements Carb Liquids - 60 cals/serving
CL1 Apple juice 100%
shake fuel shot CL2 Fruit Blend 100%
1 scoop 2 scoops CL3 Grapefruit Juice 100%
130 200 CL3 Orange Juice 100%
CL4 Pineapple Juice 100%
Fruits - 100 Cal/serving
F1 Apple sauce, unsweetened
F11 Apple, small, with peel
F12 Apples, dried, unsulfured
F13 Apricot, dried, unsulfured
F14 Apricots, fresh
group F15 Banana
Supplements F16 Blackberries
 F17 Blueberries
shake fuel shot F18 Cantaloupe
1 scoop 2 scoops F19 Cherries, fresh
130 200 F2 Dates
F21 Dried fruits, unsulfured
F22 Figs
Fats F23 Fruit Cocktail, no sugar added
0 F24 Grapefuit, fresh
0 F25 Grapes, small
F26 Honeydew
F27 kiwifruit
F28 Mandarin oranges
F29 Mango
F3 Nectarine, small
F31 Orange, small
F32 Papaya
F33 Peach, fresh, medium
F34 Pear, fresh, large
F35 Pineapple, fresh
F36 Plums, fresh
F37 Prunes
F38 Raisins
F39 Raspberries
F4 Strawberries, whole
F41 Tangerines, small
F42 Watermelon
F43 Carb Powder - Fuel shot or equal
Fats - 45 cal/serving
Mono and Polyunsaturated Fats
FT1 Avacado
FT11 Chia Seeds
FT12 Nut Butters (trans-fat free): almond, cashew, peanut
FT13 Nuts: almonds, cashews, walnuts, pecans, hazelnuts
FT14 Oils: olive, peanut, safflower, sunflower, flaxseed
FT15 Seeds: flax, pumpkin, sunflower, sesame
Fats Saturated Fats
0 FT2 Butter
#DIV/0! FT21 Coconut milk, canned
FT22 Coconut oil
FT23 Coconut, shredded, unsweetened
FT24 Cream (liquid heavy whipping cream, crema fresca)
FT25 Egg yolk
FT26 Sour Cream
Legumes - 125 cal/serving
L1 Beans: black,garbanzo, pinto,kidney,white,lima (cooked)
L2 Beans: refried, canned, fat-free
L3 Fava (cooked)
L4 Lentils: brown, green, yellow (cooked)
L5 Peas: black-eyed, split (cooked)
L6 Peas: green
N1 nothing
Proteins - 45 cals/serving
P1 Beef: Select/choice grades: 85% lean ground (or better)
P11 Beef: roast (chuck, rib, rump)
P12 Beef: sirloin or Steak (flank, porterhouse, T-bone)
P2 Cheeses, less than 3% g fat per ounce
P21 Cottage Cheese, 1% fat
P22 Ricotta cheese, part skim
P3 Egg whites
P4 Fish: catfish, cod, flounder,haddock,halibut,salmon,tilapia,tuna (cooked
P41 Game: buffalo/bison, ostrich, venison (cooked)
P42 Lamb: chop, leg, roast (cooked)
P43 Pork: ham, tenderloin, Can. Bacon, Rib or sirloin (cooked)
P44 Poultry, skinless, fat trimmed: cornish hen, chicken, duck, turkey
P45 Ground Chicken or Turkey (cooked)
P46 Sandwich meats: (0-3g fat/oz) turkey, ham, roast beef
P47 Sardines, canned, drained
P48 Shellfish: shrimp, clams, crab, lobster, scallops (cooked)
P49 Tuna: canned in water, drained
P5 Yogurt, Greek, plain
P6 Protein Powder - Hardcore Base Shake or equal
Protein Liquids - 125 cal/serving
PL1 Cow's milk, reduced fat
PL2 Chocolate Milk, low-fat
PL3 Shakeology, with water
Starches - 80 cals/serving
S1 Amaranth seeds, cooked
S11 Bagel (whole wheat)
S12 Barley (cooked)
S13 Bran cereals, concetrated (like All-Bran, All-Bran Buds
S14 Bread (whole wheat/grain, pumpernickel, rye)
S15 Buckwheat groats (kasha), cooked
S16 Bulgar (cooked)
S17 Cassava/Yucca, cooked
S18 cooked cereals, oatmeal
S19 corn on the cob, large
S2 Corn, plain, fresh, frozen, or canned (drained
S21 Couscous, whole wheat, cooked
S22 English muffin (whole wheat)
S23 Granola, low-fat
S24 Grape nuts
S25 Hominy, canned, drained
S26 Millet, cooked
S27 Muesli
S28 Pancakes (whole wheat), 1/4" thk, 6" diameter
S29 3 Pancakes (whole wheat), 1/4" thk, 6" diameter
S3 Parsnip
S31 Pasta, whole wheat, cooked
S32 Pita, whole wheat, 6" dia
S33 Pita, whole wheat, 6" dia
S34 Plantain, ripe
S35 Potato, baked with skin
S36 Potato, baked with skin
S37 Potato, boiled
S38 Potato, french fries, oven baked
S39 Potato, mashed, with milk
S4 Pumpkin, canned, no sugar added
S41 Quinoa, cooked
S42 Rice, brown, cooked
S43 Rice, wild, cooked
S44 Shredded what
S45 Spelt, cooked
S46 Squash, winter (acorn, butternut)
S47 Tortilla (corn or whole wheat), 6" diameter
S48 Waffle (whole wheat), 4" diameter
S49 Wheat germ
S5 Yam or Sweet Potato
Vegetables
V1 Artichoke or artichoke hearts, cooked
V11 Asparagus, cooked
V12 Asparagus, raw
V13 Baby corn, cooked
V14 Baby corn, raw
V15 Bamboo shoots, cooked
V16 Bamboo shoots, raw
V17 Beans (green, wax, Italian), cooked
V18 Beans (green, wax, Italian), raw
V19 Bean sprouts, cooked
V2 Bean sprouts, raw
V21 Beets, cooked
V22 Beets, raw
V23 Bok choy, cooked
V24 Bok choy, raw
V25 Broccoli,cooked
V26 Broccoli, raw
V27 Brussels sprouts, cooked
V28 Cabbage, all, cooked
V29 Cabbage, all, raw
V3 Carrots, cooked
V31 Carrots, raw
V32 Cauliflower, cooked
V33 Cauliflower, raw
V34 Cucumber, raw
V35 Eggplant, cooked
V36 Heart of palm, cooked
V37 Heart of palm, raw
V38 Jicama, raw
V39 Lettuce, all
V4 Mixed veggies, without corn and peas, cooked
V41 Mixed veggies, without corn and peas, raw
V42 Mushrooms, cooked
V43 Mushrooms, raw
V44 Okra, cooked
V45 Okra, raw
V46 Onions, cooked
V47 Onions, raw
V48 Peppers, all, cooked
V49 Peppers, all, raw
V5 Snow peas, cooked
V51 Snow peas, raw
V52 Spinach, cooked
V53 Spinach, raw
V54 Summer Squash, cooked
V55 Summer Squash, raw
V56 Swiss Chard, cooked
V57 Swiss Chard, raw
V58 Tomato, cooked
V59 Tomato, raw
V6 Tomato sauce
V61 Water Chestnut
V62 Zucchini, cooked
V63 Zucchini, raw
Your Personal Combinations
X1
X11
X12
X13
X14
X15
X16
X17
X18
X19
X2
X21
X22
Calories Portion Category Protein Carbs Fat

30 1/2 cup 1 Bal. Liq.

30 2/3 cup 1 Bal. Liq.
30 1/2 cup 1 Bal. Liq.
30 1/4 cup 1 Bal. Liq.
30 1/4 cup 1 Bal. Liq.
30 1/4 scoop 1 Bal. Liq.

390 - 1 CL 23 58 1
390 - 1 CL
435 - 4P,2F,3FT
435 - 2P,4F,BL,FT
435 - 2P,5F,1FT
615 - 5P,5F,2FT
615 - 4P,3F,1PL,3FT
615 - 4P,5F,3FT
895 - 4P,4F,2PL,5FT

60 1/2 cup 1 Carb Liq

60 2/3 cup 1 Carb Liq
60 1/2 cup 1 Carb Liq
60 1/2 cup 1 Carb Liq
60 1/2 cup 1 Carb Liq

60 1/2 cup 1 fruit

60 1 (4oz) 1 fruit
60 4 rings 1 fruit
60 8 halves 1 fruit
60 4 whole 1 fruit
60 1/2 large 1 fruit
60 3/4 cup 1 fruit
60 3/4 cup 1 fruit
60 1 cup cube 1 fruit
60 12 (3 oz) 1 fruit
60 3 1 fruit
60 2 TBSP 1 fruit
60 2 Med 1 fruit
60 1/2 cup 1 fruit
60 1/2 (11 oz) 1 fruit
60 17 (3 oz) 1 fruit
60 1 cup cube 1 fruit
60 1 (3.5 oz) 1 fruit
60 3/4 cup 1 fruit
60 1/2 cup 1 fruit
60 1 1 fruit
60 1 1 fruit
60 1 cup cube 1 fruit
60 1 (6 oz) 1 fruit
60 1/2 (4 oz) 1 fruit
60 3/4 cup 1 fruit
60 2 (5 oz) 1 fruit
60 3 1 fruit
60 2 TBSP 1 fruit
60 1 cup 1 fruit
60 1-1/4 cup 1 fruit
60 2 (8 oz) 1 fruit
60 1-1/4 cup 1 fruit
60 1/2 scoop 1 fruit

45 2 TBSP 1 fat
45 2 TBSP 1 fat
45 1.5 tsp 1 fat
45 4-6 nuts 1 fat
45 1 tsp 1 fat
45 1 TBSP 1 fat

45 1 TBSP 1 fat
45 1-1/2 TBSP 1 fat
45 1 tsp 1 fat
45 2 TBSP 1 fat
45 1 TBSP 1 fat
45 1 yolk 1 fat
45 2 TBSP 1 fat

125 1/2 cup 1 Legume

125 1/2 cup 1 Legume
125 2/3 cup 1 Legume
125 1/2 cup 1 Legume
125 1/2 cup 1 Legume
125 1/2 cup 1 Legume

45 1 oz 1 Protein
45 1 oz 1 Protein
45 1 oz 1 Protein
45 1 oz 1 Protein
45 1/4 cup 1 protein
45 1/4 cup 1 Protein
45 2 1 Protein
45 1 oz 1 Protein
45 1 oz 1 Protein
45 1 oz 1 Protein
45 1 oz 1 Protein
45 1 oz 1 Protein
45 1 oz 1 Protein
45 1 oz 1 Protein
45 2 med 1 Protein
45 1-1/2 oz 1 Protein
45 1 oz 1 Protein
45 1/4 cup 1 Protein
45 1/3 scoop 1 Protein

125 1 cup 1 prot liquid

125 2/3 cup 1 prot liquid
125 2/3 scoop 1 prot liquid

80 1/2 cup 1 starch

80 1/4 cup/1 oz 1 starch
80 1/2 cup 1 starch
80 1/3 cup 1 starch
80 1 slice/oz 1 starch
80 1/3 cup 1 starch
80 1/2 cup 1 starch
80 1/3 cup 1 starch
80 1/2 cup 1 starch
80 1/2 cob/5 oz 1 starch
80 1/2 cup 1 starch
80 1/3 cup 1 starch
80 1/2 muffin 1 starch
80 1/4 cup 1 starch
80 3 TBSP 1 starch
80 3/4 cup 1 starch
80 1/3 cup 1 starch
80 1/4 cup 1 starch
80 1 pancake 1 starch
80 3 pancakes 3 starch
80 1/2 cup 1 starch
80 1/2 cup 1 starch
80 1/2 pita 1 starch
80 1 pita 2 starch
80 1/3 cup 1 starch
80 1/4 large/3oz 1 starch
80 1 large/12oz 4 starch
80 1/2 cup/3oz 1 starch
80 1 cup 1 starch
80 1/2 cup 1 starch
80 1 cup 1 starch
80 1/3 cup 1 starch
80 1/3 cup 1 starch
80 1/2 cup 1 starch
80 1/2 cup 1 starch
80 1/3 cup 1 starch
80 1 cup 1 starch
80 1 tortilla 1 starch
80 1 waffle 1 starch
80 3 TBSP 1 starch
80 1/2 cup 1 starch

25 1/2 cup 1 Veg

25 1/2 cup 1 Veg
25 1 cup 1 Veg
25 1/2 cup 1 Veg
25 1 cup 1 Veg
25 1/2 cup 1 Veg
25 1 cup 1 Veg
25 1/2 cup 1 Veg
25 1 cup 1 Veg
25 1/2 cup 1 Veg
25 1 cup 1 Veg
25 1/2 cup 1 Veg
25 1 cup 1 Veg
25 1/2 cup 1 Veg
25 1 cup 1 Veg
25 1/2 cup 1 Veg
25 1 cup 1 Veg
25 1/2 cup 1 Veg
25 1/2 cup 1 Veg
25 1 cup 1 Veg
25 1/2 cup 1 Veg
25 1 cup 1 Veg
25 1/2 cup 1 Veg
25 1 cup 1 Veg
25 1 cup 1 Veg
25 1/2 cup 1 Veg
25 1/2 cup 1 Veg
25 1 cup 1 Veg
25 1 cup 1 Veg
25 3 cups chop 1 Veg
25 1/2 cup 1 Veg
25 1 cup 1 Veg
25 1/2 cup 1 Veg
25 1 cup 1 Veg
25 1/2 cup 1 Veg
25 1 cup 1 Veg
25 1/2 cup 1 Veg
25 1 cup 1 Veg
25 1/2 cup 1 Veg
25 1 cup 1 Veg
25 1/2 cup 1 Veg
25 1 cup 1 Veg
25 1/2 cup 1 Veg
25 2 cups 1 Veg
25 1/2 cup 1 Veg
25 1 cup 1 Veg
25 1/2 cup 1 Veg
25 1 cup 1 Veg
25 1/2 cup 1 Veg
25 1 cup 1 Veg
25 1/2 cup 1 Veg
25 1/2 can 1 Veg
25 1/2 cup 1 Veg
25 1 cup 1 Veg
Portion Charts - BUILD and BULK Phases
Legumes Veggies Base Fuel
Calories Proteins Starch Prot. Liq. Bal. Liq. Fruits/Carb Fats shake Shot
2000 9 5 2 4 5 4 1 scoop 2 scoops
2200 10 5 3 5 5 5 1 scoop 2 scoops
2400 12 6 3 5 6 5 1 scoop 2 scoops
2600 12 7 3 6 6 6 1 scoop 2 scoops
2800 13 7 4 6 7 6 1 scoop 2 scoops
3000 14 8 4 7 7 7 1 scoop 2 scoops
3200 16 8 4 7 9 7 1 scoop 2 scoops
3400 17 8 4 8 10 8 1 scoop 2 scoops
3600 18 8 5 8 11 8 1 scoop 2 scoops
3800 19 8 6 9 11 8 1 scoop 2 scoops
4000 20 9 6 9 12 9 1 scoop 2 scoops
4200 21 10 6 10 12 9 1 scoop 2 scoops
4400 23 10 6 10 14 9 1 scoop 2 scoops
4600 24 11 6 10 14 9 1 scoop 2 scoops
4800 26 11 6 11 15 11 1 scoop 2 scoops
5000 27 12 6 11 16 11 1 scoop 2 scoops

Portion Charts - BEAST phase

Legumes Veggies Base Fuel
Calories Proteins Starch Prot. Liq. Bal. Liq. Fruits/Carb Fats shake Shot
1800 19 1 2 4 1 2 1 scoop 2 scoops
2000 21 1 3 4 1 2 1 scoop 2 scoops
2200 23 1 3 4 2 3 1 scoop 2 scoops
2400 26 1 3 4 3 3 1 scoop 2 scoops
2600 29 2 3 4 3 3 1 scoop 2 scoops
2800 31 2 3 5 4 3 1 scoop 2 scoops
3000 34 2 3 5 5 3 1 scoop 2 scoops
3200 36 2 4 5 5 3 1 scoop 2 scoops
3400 39 3 4 5 5 3 1 scoop 2 scoops
3600 40 3 5 5 5 3 1 scoop 2 scoops
3800 43 3 5 5 6 3 1 scoop 2 scoops
4000 46 3 5 5 7 3 1 scoop 2 scoops
4200 48 3 6 5 7 3 1 scoop 2 scoops
4400 50 3 7 5 7 3 1 scoop 2 scoops
4600 52 3 8 5 7 3 1 scoop 2 scoops
4800 54 3 9 5 7 3 1 scoop 2 scoops