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Enter your self-specific values in all blue boxes. Weight(lbs) Height(in) Age
Male 215 74 21
ATTENTION: To calculate suggested values for FEMALES, click the "female" tab at the bottom of the page.
The current page will calculate different values which are suggestions for male athletes only.
Activity Levels…
Sedentary 1 ...This means doing nothing all day (watching TV and sleeping).
Very Light Activity 1.2 ...This means doing nothing physical. Working a desk job or on a
Light Activity 1.4 …This means having a non-physical job (desk, computer, etc.) bu
Moderate Activity 1.6 ...This means having a non-physical job, performing some sort of
High Activity 1.8 ...This means either training plus a physical job or non-physical jo
Extreme Activity 2 ...This means a very physical job and daily hard training.
Enter Activity Level Here
1.6
Body type
1 If body type is ectomorph (hardgainer) enter 3, if body type is mesomorph (athletic) en
USAGE: On either the fat loss or muscle gain diet, you will choose 2 days out of your week to
Prioritize these days according to activity/lifting. I.e., If you run a Mon/Wed/Fri Squat/Bench/Deadlift split, your days might looks like this:
Note also, that the Meal labeled "Meal 2/PWO" is meant, on your lifting days, to account for your post workout shake and/or meal.
Fat Loss Diet All boxes below are calculated for you, do not change their values, they will change au
This is your custom-tailored meal plan!
Low Carb Days
Meal 1 Meal 2/ PWO Meal 3 Meal 4
Protein (g) 46.91 46.91 46.91 46.91
Carbs (g) 39.58 79.17 39.58 0
Good Fat (g) 0 0 0 31.28
Maintenance Diet
ype is mesomorph (athletic) enter 2, if body type is endomorph ("fat storing" easy gainer) enter 1.
s out of your week to be High Carb, 2 days to be Moderate Carb, and 3 days to be Low Carb!
r days might looks like this:
shake and/or meal.
Meal 5 Meal 6
46.91 46.91
0 0 Protein eaten today→ 0
31.28 31.28 Protein remaining to be eaten today → 281.48
Meal 5 Meal 6
64.51 64.51
0 0
43 43
Meal 5 Meal 6
64.51 64.51
0 0
43 43
Meal 5 Meal 6
64.51 64.51 10836.95
Daily Grams of Protein
0 0 7837.44 per Lb. of bodyweight:
43 43 8127.71 1.8
26802.1
3828.87
Meal 5 Meal 6
Daily Grams of Protein
58.64 58.64 per Lb. of bodyweight:
0 0 1.64
39.09 39.09
Meal 5 Meal 6
58.64 58.64
0 0
39.09 39.09
Meal 5 Meal 6
58.64 58.64 9851.77
0 0 7124.94
39.09 39.09 7388.83
g. Cals/Week → 24365.54
g. Cals/Day → 3480.79
e walking) but no hard training.
r routine. This is where most of you are at.
3518.49
Male 132 66 32
ATTENTION: To calculate suggested values for MALES, click the "Male" tab at the bottom of the page.
The current page will calculate different values which are suggestions for FEMALE athletes only.
Activity Levels…
Sedentary 1 ...This means doing nothing all day (watching TV and sleeping).
Very Light Activity 1.2 ...This means doing nothing physical. Working a desk job or on a com
Light Activity 1.4 …This means having a non-physical job (desk, computer, etc.) but p
Moderate Activity 1.6 ...This means having a non-physical job, performing some sort of ph
High Activity 1.8 ...This means either training plus a physical job or non-physical job a
Extreme Activity 2 ...This means a very physical job and daily hard training.
Enter Activity Level Here
1.6
Body type
1 If body type is ectomorph (hardgainer) enter 3, if body type is mesomorph (athletic) en
USAGE: On either the fat loss or muscle gain diet, you will choose 2 days out of your week to
Prioritize these days according to activity/lifting. I.e., If you run a Mon/Wed/Fri Squat/Bench/Deadlift split, your days might looks like this:
Note also, that the Meal labeled "Meal 2/PWO" is meant, on your lifting days, to account for your post workout shake and/or meal.
Fat Loss Diet All boxes below are calculated for you, do not change their values, they will change au
This is your custom-tailored meal plan!
Low Carb Days
Meal 1 Meal 2/ PWO Meal 3 Meal 4
Protein (g) 28.38 28.38 28.38 28.38
Carbs (g) 23.94 47.89 23.94 0
Good Fat (g) 0 0 0 18.92
Maintenance Diet
type is mesomorph (athletic) enter 2, if body type is endomorph ("fat storing" easy gainer) enter 1.
ys out of your week to be High Carb, 2 days to be Moderate Carb, and 3 days to be Low Carb!
our days might looks like this:
ut shake and/or meal.
Meal 5 Meal 6
28.38 28.38
0 0 Protein eaten today→ 0
18.92 18.92 Protein remaining to be eaten today → 170.27
Meal 5 Meal 6
40.02 40.02
0 0
26.68 26.68
Meal 5 Meal 6
40.02 40.02
0 0
26.68 26.68
Meal 5 Meal 6
40.02 40.02 6723.67
Daily Grams of Protein
0 0 4862.65 per Lb. of bodyweight:
26.68 26.68 5042.75 1.82
16629.07
2375.58
Meal 5 Meal 6
Daily Grams of Protein
36.38 36.38 per Lb. of bodyweight:
0 0 1.65
24.26 24.26
Meal 5 Meal 6
36.38 36.38
0 0
24.26 24.26
Meal 5 Meal 6
36.38 36.38 6112.42
0 0 4420.59
24.26 24.26 4584.32
g. Cals/Week--> 15117.33
g. Cals/Day--> 2159.62
alking) but no hard training.
utine. This is where most of you are at.
2183.01
oyed!