LEVEL 0: INITIAL INPUTS BODY WEIGHT (IN LBS): MAINTENANCE CALORIES: either enter maintenance calories directly if you know it based on tracked data, or leave it as is, and enter an activity level using the boxes below to generate an estimate.
ACTIVITY LEVEL:
Sedentary plus 3-6 days of weight lifting enter value between 1.3 - 1.6
SEX: BODY FAT %: WOMEN
MEN
LEVEL 1: ENERGY BALANCE ARE YOU IN A LEAN GAIN OR CUTTING PHASE? CHOOSE RATE OF WEIGHT LOSS BY CLICKING TO THE RIGHT NUMBER OF REFEEDS: (2 RECOMMENDED) YOUR LOW DAY CALORIE TARGET IS: YOUR REFEED CALORIE TARGET IS:
CARDIO Cardio can be performed if desired to offset the amount of caloric restriction. WEEKLY DEFICIT FROM FOOD INTAKE: (per 10 minutes of cardio) LOW INTENSITY (RPE 2-4/10) 40.0 kcals MOD INTENSITY (RPE 5-7/10) 90.0 kcals HIGH INTENSITY (RPE 8-10/10) 140.0 kcals Values are kcals burned beyond normal activity for 10mins. If you do cardio, increase fat (9kcal/g) or carbs (4kcal/g) as needed to offset kcals burned. Cardio is not necessary - only do if you enjoy it more than caloric restriction. If done excessively, it can interfere with weight training gains. As a maximum, spend no more than half your time weight training doing cardio.
LEVEL 2: MACRONUTRIENTS PROTEIN choose values between 1.1 - 1.3 g/lb
FAT choose fat within 15-40% of total calories*
* 35-40% reserved for women with PCOS or Oligomenorrhea, those with a family history of diabetes, or those who have tested their response to high fat/low carb versus lower fat diets in a controlled manner and found high fat superior
* 35-40% reserved for women with PCOS or Oligomenorrhea, those with a family history of diabetes, or those who have tested their response to high fat/low carb versus lower fat diets in a controlled manner and found high fat superior YOUR MACRONUTRIENT TARGETS, BASED ON YOUR GOALS
LOW DAYS FAT: 55 - 75g CARBS: 55 - 75g PROTEIN: 210 - 230g FIBER: 15 - 15g (fiber counted as part of daily carbohydrates)
REFEEDS (1 PER WEEK) FAT: 55 - 75g CARBS: 275 - 295g PROTEIN: 210 - 230g FIBER: 25 - 55g (fiber counted as part of daily carbohydrates)
LEVEL 3: MICRONUTRIENTS FRUIT: VEGETABLES:
LEVEL 4: MEAL TIMING MEALS PER DAY PERI-WORKOUT PROTEIN INTAKE: (1-2 hours pre- and post- workout. Counts toward daily protein.)
LEVEL 5: SUPPLEMENTATION SELECT TRAINING GOAL: • Low dose regular 1/day multivitamin
Bodybuilder (hypertrophy goal)
• Vitamin D3 (unless regular sun exposure occurs): 1800 - 7200 IU/day
• EFA's (EPA & DHA combined): 2-3g/day (not needed if regularly consuming fatty fish 3x/week+). Counts towards fat intake. • Creatine monohydrate: 4.0 g/day
• Beta alanine: 4.0 g/day
• Caffeine: 100 - 280 mg/day for suppressing tiredness OR 360 - 540 mg/day 30 min prior to training 2x/week max to enhance performance. (start w/ half this dose to determine individual effect) • BCAA 18g 30 min pre-workout ONLY if training fasted or on less than 1g/lbs of carbohydrate/day, OR 46g whey protein ~1 hour pre-workout for similar effects, so long as digestion is not an issue. Counts toward daily protein. • HMB 3g/day only potential theoretical benefit, only if cost is not an issue at all
200.0 lbs 2600 kcals
n tracked data, or leave it as is, and enter an activity nerate an estimate.
Sedentary plus 3-6 days of weight lifting 1.3 MALE 15%
Cutting phase 0.7% weight loss per week 1 1725 kcals 2600 kcals
the amount of caloric restriction. 5250 kcals
s. If you do cardio, increase fat (9kcal/g) or not necessary - only do if you enjoy it more e with weight training gains. As a maximum, cardio.
1.1
35% minimum: 26%
hea, those with a family history of diabetes, or b versus lower fat diets in a controlled manner
BASED ON YOUR GOALS
33.91% 51.01% 15.07% F
33.78%
C
P
22.46%
43.76% F
C
P
3 servings per day 3 servings per day
3 - 6 per day 36 - 46g protein
Bodybuilder (hypertrophy goal)
200 IU/day
ularly consuming fatty fish 3x/week+). Counts
360 - 540 mg/day 30 min prior to training dose to determine individual effect)
on less than 1g/lbs of carbohydrate/day, OR so long as digestion is not an issue. Counts
t is not an issue at all
LEVEL 0: INITIAL INPUTS BODY WEIGHT (IN KGS): MAINTENANCE CALORIES:
either enter maintenance calories directly if you know it based on tracked data, or leave it as is, and enter an activi level using the boxes below to generate an estimate.
ACTIVITY LEVEL:
Sedentary plus 3-6 days of weight lift enter value between 1.3 - 1.6
SEX: BODY FAT %: WOMEN
MEN
LEVEL 1: ENERGY BALANCE ARE YOU IN A LEAN GAIN OR CUTTING PHASE? CHOOSE RATE OF WEIGHT LOSS BY CLICKING TO THE RIGHT NUMBER OF REFEEDS: (1 RECOMMENDED) YOUR LOW DAY CALORIE TARGET IS: YOUR REFEED CALORIE TARGET IS:
CARDIO Cardio can be performed if desired to offset the amount of caloric restriction. WEEKLY DEFICIT FROM FOOD INTAKE: (per 10 minutes of cardio) LOW INTENSITY (RPE 2-4/10) 92.6 kcals MOD INTENSITY (RPE 5-7/10) 208.3 kcals HIGH INTENSITY (RPE 8-10/10) 324.1 kcals
Values are kcals burned beyond normal activity for 10mins. If you do cardio, increase fat (9kcal/g) or carbs (4kcal/g) as needed to offset kcals burned. Cardio is not necessary - only do if you enjoy it mor than caloric restriction. If done excessively, it can interfere with weight training gains. As a maximum spend no more than half your time weight training doing cardio.
LEVEL 2: MACRONUTRIENTS PROTEIN choose values between 2.4 - 2.9 g/kg
FAT choose fat within 15-40% of total calories*
* 35-40% reserved for women with PCOS or Oligomenorrhea, those with a family history of diabetes those who have tested their response to high fat/low carb versus lower fat diets in a controlled man and found high fat superior
* 35-40% reserved for women with PCOS or Oligomenorrhea, those with a family history of diabetes those who have tested their response to high fat/low carb versus lower fat diets in a controlled man and found high fat superior YOUR MACRONUTRIENT TARGETS, BASED ON YOUR GOALS
LOW DAYS FAT: -10 - 10g CARBS: 820 - 840g PROTEIN: -10 - 10g FIBER: 35 - 165g (fiber counted as part of daily carbohydrates)
REFEEDS (1 PER WEEK) FAT: -10 - 10g CARBS: 1495 - 1515g PROTEIN: n/a FIBER: 60 - 300g (fiber counted as part of daily carbohydrates)
LEVEL 3: MICRONUTRIENTS FRUIT: VEGETABLES:
LEVEL 4: MEAL TIMING MEALS PER DAY PERI-WORKOUT PROTEIN INTAKE: (1-2 hours pre- and post- workout. Counts toward daily protein.)
LEVEL 5: SUPPLEMENTATION SELECT TRAINING GOAL:
SELECT H
210.0 kgs 463.0 lbs 6019 kcals
n tracked data, or leave it as is, and enter an activity nerate an estimate.
Sedentary plus 3-6 days of weight lifting 1.3 MALE 27%
Cutting phase 1.0% weight loss per week 1 3318 kcals 6019 kcals
the amount of caloric restriction. 16204 kcals
s. If you do cardio, increase fat (9kcal/g) or not necessary - only do if you enjoy it more e with weight training gains. As a maximum, cardio.
0
minimum: 14%
hea, those with a family history of diabetes, or b versus lower fat diets in a controlled manner
BASED ON YOUR GOALS
100.00 % F
C
P
100.00 % F
C
P
5 servings per day 5 servings per day
3 - 6 per day 83 - 106g protein
SELECT HERE
