Super Hero Nutrition Calculator - Phase 1

Super Hero Workout

INP INPUT WEIG WEIGHT HT

Nutrition Calculator -- Phase One

INPU INPUT T BF% BF%

194

7.00%

enter your weight and body fat into the fields at the top of the chart (fields B2 and C2), and hit enter. The calculator calculator will do the rest! rest! Your calories calories and macronutrients will be computed and read out in both total amounts, and amounts per meal. The chart at the the top is top  is for your WORKOUT DAYS and the chart at the bottom  lays out your NON-WORKOUT DAYS. grams 289 198 100

Protein Carbs Fat

cals 1155 794 898 2847

Diet for WORKOUT Days P r o te in

Contents

C a r bs

Fa t

Para-workout Beverage P+C

Pre-workout Beverage 2 Servings  of Prograde Workout Consume Immediately Pre-workout Immediately Pre-workout

28

62

8

Post-workout Solid Food P+

P+C Meal Meal - Combine any Protein with any Carbohydrate from the Anytime Carb Anytime Carb List; Add Free Veggies as Desired

87

136

0

Lunch Meal P+F

P+F Meal - Combine any Protein with any Fat from the Acceptable Food Lists; Add Free Veggies as Desired

87

0

46

Dinner P+F

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;

87

0

46

28 289

198

1 00

remember, the goal is to keep sixteen hours between this meal and your first meal tomorrow.

Daily Totals 

 

Weight

BF%

194

7.00% grams

cals

217

866

72

289

108

971 2126

Protein Carbs Fat

Diet for NON -WORKOUT Days Protein

Contents

Carbs

Fat

Breakfast P+C

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--

54

36

0

approximately--2pm; remember, the goal is to have sixteen hours between this meal and your previous night's meal.

Mid Morning Meal P+C

P+C Meal - Combine any Protein with any Carbohydrate from the Anytime Carb List; Add Free Veggies as Desired

54

36

0

Lunch Meal P+F

+ ea - om ne any rote n w t any at rom the Acceptable Food Lists; Add Free Veggies as

54

0

54

Mid Afternoon Meal P+F

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

54

0

217

72

54

10pm; remember, the goal is to keep sixteen hours between this meal and your first meal tomorrow.

Daily To tals

108  

LBM 180 

Calories

432

893

761

761

2847 

Maint Cal  

2797 

Caloric intake for WORKOUT Days

 

2847 

LBM 180.42

Maint Cal Caloric Intake for NON-Workout Days 2526

Calories

361

361

702

702

2126 

2126