Nutrition Planner

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its distributed outside of your own private use without his written consent. It may not be
published in any way. He is not responsible for any of the diets you create using this nutriti
planner. It is just a tool to help you organize your meals. The explanations he provides are
personal suggestions. We recommend you consult a doctor before making any nutritional
decisions. For anyone below the age of 18, we suggest you seek your parents permission b
following any diets. If at anytime you feel pain, discomfort, or digestive problems, immedia
stop using it, and consult a doctor.
idered copyright infringement if

n consent. It may not be
u create using this nutritional
anations he provides are just his
e making any nutritional
our parents permission before
estive problems, immediately
Convert Your Food on 100g
Quantity(g) on the Nutrition Fact
Calories
Carbs
Fat
250
350
30
140.0
12.0
2.0
0.4
Products
-------- NO FOOD-------*PROTEIN*
Chicken, Breast
Chicken, liver
Chicken, leg
Turkey Breast
Horse
Beef,ground,90%
Egg White
Whole Egg
Whole Egg, hard-boiled
Tuna (Clover Leaf)
Salmon
Calories
Greek Yogurt 0%
Plain Yogurt
cottage cheese, 1% fat
cottage cheese, 2% fat
cottage cheese, fat
cottage cheese, nonfat
*CARBOHYDRATES*
Oats. Quaker Old Fashioned.
100 Quick oats Quaker
Ezekiel 4:9 Bread (1slice:35g)

Multi-cereal bread st-methode(1slice)
Brown Rice Minute Rice
Basmalti Brown Rice
Basmalti White Rice
Quinoa
Sweet Potato
Rice Cake Crispy minis(1 rice cake,9g)
Protein
0
Crab
Red Potatoes
Protein
Carbohydrates
0
Fat
0
127
26
1.2
119.0
16.9
0.7
4.8
120.0
20.1
0.0
3.8
132
133
29
21
0
0
1.4
5
176.0
20.0
0.0
10.0
48
143
155
100
206
11
13
13
25
22
1
1
1
0
0
0
10
11
0.8
12
87.0
18.1
0.0
1.1
57
56
10.3
6
3.4
8
0
0
72.0
86.0
98.0
72.0
12.0
11.8
11.1
10.3
3.0
3.7
3.4
6.7
1.0
2.5
4.3
0.3
375
400
235
70
349
347
348
387
90
388.9
12.5
13.33
11.8
3.5
6.98
9.2
8.6
11.7
2
11.11
67.5
66.67
43.5
11.5
79.1
71.4
77.6
72.2
21
77.77
7.5
13.33
1.45
1
3.5
2.7
0.4
5.7
0
4.44
70.0
1.9
15.9
0.1
White Potatoes
*VEGETABLES*
Broccoli
Apricots
Asparagus
Beans, black
Beans, pink
Beans, kidney
69.0
1.7
15.7
0.1
34.0
48.0
22.0
341.0
343.0
333.0
2.8
1.4
2.0
21.6
21.0
23.6
6.6
11.1
4.0
62.4
64.2
60.0
0.4
0.4
0.1
1.4
1.1
0.8
Carrots
24
0.6
4.9
0.4
Carrots
41.0
1.0
10.0
0.0
28
7
2.9
0.5
2.1
0.9
0.9
0.2
149.0
6.4
33.1
0.5
24
1.9
3.2
0.5
15.0
16.0
1.4
1.3
2.8
2.3
0.2
0.2
22
20
31
3
1
1
3
5
6
0
0
0
23.0
18.0
2.9
0.9
3.6
3.9
0.4
0.2
27
Zucchini (courgette)
17.0
1.2
3.1
0.3
*CONDIMENTS*
Cinnamon
Mustard
Mayonnaise, low calorie
247
0
288
4
0
1
81
0
8.2
1
0
28
Apple
Banana
Blueberries
42
89
80
0.4
1
1
10.5
23
17
0.1
0.2
1
Cantaloupe
Grapefruit
Grapes
Kiwi
Olives
oranges
Peaches
34.0
32.0
69.0
61.0
115.0
47.0
39.0
0.8
0.6
0.7
1.1
0.8
0.9
0.9
8.2
8.1
18.1
14.7
6.3
11.8
9.5
0.2
0.1
0.2
0.5
10.7
0.1
0.3
Cauliflower
Celery
Garlic
Green Beans
Lettuce, green
Lettuce, red
Mushroom
Peppers (Green)
Peppers (Red)
Spinach
Tomatoes
Yellow Peppers
*FRUITS*
Pineapple
50.0
0.5
13.1
0.1
Raspberries
Raw Honey
52
304
1
0
12
82
1
0
Strawberries
32.0
0.7
7.7
0.3
575
625
12
553
587
600
571
21
18.75
0.4
18
26.5
33.33
21.42
22
18.75
0.4
33
20
13.33
17.85
49
50
1
44
53.3
46.66
50
160
351
892
884
155
884
899
862
2
3.2
0
0
2
0
0
0
9
3.7
0
0
7
0
0
0
15
36
100
100
15
100
99.9
100
374.67
383.3
375
375
363
0
0
0
0
400
900
900
86.6
63.9
75
75
72
0
0
0
0
4.33
22.2
12.5
4
9
0
0
0
0
100
0
0
6.4
4.2
3.1
3.1
3
0
0
0
0
*NUTS*
Almonds (Raw)
Almond Butter maranatha
Almond Milk Silk (250ml)

Cashew (Raw)
Cashew butter(1 tbsp,15g)
Peanut Butter (Organic)
Sunflower Seeds
*FATS & OILS*
Avacado
Coconut
Coconut Oil
Flaxseed Oil
Guacomole
Olive Oil
Sunflower oil
Vegetable Oil
*SUPPLEMENTS
Whey isolate beyond yourself
Whey beyond youself
Casein Dymatize(1 scoop,32g)

Gold Standard Vanilla Ice Cream
Casein: ON. Gold Standard
Creatine
Glutamine
Bcaa
Vitamin C
Dextrose
Flaxseed oil Cap(1000mg)
Omega-3 Cap(1000mg)
0
0
100
100
Don't enter any food below this row, only insert a new row into the nutriti
Sugar
1 Change the quantity on this row
0.4 *Don't modify cells on this row & don't copy/paste the results.
Sugar
How do I add a food to the nutrition table?

0
0
0
0
0
1
1
1
0
0
0.0
0
8
3.0
3.7
2.7
1.9
1.0
1-Read the label on the food you want to add in.

2-Convert nutrition facts to be based on 100g using row
#3.
3-Insert a new row in the category you want with a right
click on a cell in the nutrition table. Click INSERT and
then, ENTIRE ROW.
4-Enter the name of the product in the new row and the
results of the nutrition facts from row #4. Dont copy
paste the results, do it manually.
5-Now you can use the food in the nutrition planner.
1.2
*
1.7
9.2
1.0
2.1
2.1
2.2
5.0
1.0
0.8
0.5
2
4
0.4
2.6
0
2.5
0
12
7.9
7.0
15.5
9.0
0.0
9.4
8.4
9.9
82
4.9
6
1
1
0
0
0
1
0
0
0
0
16.7
0
1
0
0
0
0
0
100
0
0
into the nutrition table
SUPPLEMENT REVIEWS
Rank
Products
Protein
General Description
Recommended Usage
Reason for Importance/Op
The benefits of using protein,

specifically Beyond Yourself's
Whey Isolate protein, are not
just limited to building muscle.
It can also be used as a meal
replacement, or in between
meals to activate metabolism
and increase daily protein
intake.
Post workout: divide

your bodyweight(lbs) by
4, and that is the
amount of protein you
should take.
First of all, protein is what you

muscles need to recover; it als
contributes greatly to muscle
growth. Plus, if you are in pain
days after a hard workout, pro
will help alleviate the sorenes
push you towards your next
BCAA, specifically AMRAP,

stimulates fat loss and
increases muscle energy. It
also helps decrease muscle
soreness, and even boosts you
immune system!
1 scoop (10g), which is

to be drank within the
first 15 minutes of your
During the day: 30-40g

of protein at a time (per
snack)
Click on the product

to see the nutrition
facts
BCAA
It's a combination of amino ac

which helps prevent muscle
breakdown while you are wor
out. It also helps your enduran
meaning your are able to train

facts
Multi-Vitamins
Multi-vitamins aid in boosting

the immune system, and
encourage natural energy
production.
3 mulit-vitamin a day
It gives you all the essential

vitamins your body needs, and
you a natural way to keep you
energy level up. Not only that
it ensure that your overall gen
Vitamin C protects against

immune system deficiencies,
cardiovascular disease,
prenatal health problems, eye
disease, and even skin
wrinkling.
It is suggested that you

take around 500mg
daily, to get the full
benefits of vitamin C.
It's one of the best anti

you can get, and it also helps y
maintain good health. There a
also studies that claim VItamin
helps build muscle after worki

facts
Vitamin C

facts
14
Omega-3-6
Omega 3 and 6 are two more

essential amino acids, which
help brain function, provide a
good source of fat energy,
strengthen your immune
system, improve function of
joints, help you with the
cardiovascular aspect of your
workouts, and prevent
inflammation after exercising.
You will find a lot of

omega 3 in fish, and
other seafood, but by
taking 3g per day, your
body will feel the
I used to take three omega 3 pills p

so I could improve my general heal
that of my joints after intense work
It really helped to allow me to cont
to push myself beyond what I thou
Flaxseed Oil
Flaxseed pills can curb your

appetite, ultimately meaning
that you eat less, which can
lead to weight loss. It can also
lower blood pressure, improve
brain function, help prevent
cancer, lower cholesterol, and
even increase testosterone
levels.
1-3 capsules a day.
I'm taking 3 pills per day so I could imp

my general health and that of my join
intense workouts.
the morning and 2 before sleep becau
help to slow the digestion process of m
protein shake during the night. In this
Dextrose
Creatine
Commonly referred to as dglucose, simple sugar dextrose

will help transport all of the
nutrients you take in your post
workout protein shake directly
to your blood. As a result, your
muscles will quickly receive all
the nutrients they need to grow
and recover in time for your
next workout!
Creatine increases both

muscular endurance and
strength, which extends
workout time and
accelerates recovery.
You should take 0.4/lbs

immediately after your
First of all, dextrose helps boost yo

insulin level. Your insulin level is dir
connected with protein synthesis a
recovery process. While you worko
your insulin level drops, and you be
producing cortisol, which is a catab
hormone, and it counteracts insulin
be able to stop this from happenin
take carbohydrates like dextrose (f
acting) to help stimulate the insulin
drop the cortisol, and remain in an
You can intake up to 7g

of creatine daily, but it is
recommended to take
5g in your post-workout
shake.
It will help your muscular

endurance, and increase stren
so you will push harder, and
ultimately, gain muscle much
faster! Also, it will help decrea
lactic acid build up, which
You can take up to 3
Garlic helps my cardiovascular

condition during my workouts
studies prove that its benefic

facts
Garlic
Garlic pills are used for many

conditions related to the heart
and blood system. This
conditions related to the heart

and blood system. This
includes high blood pressure,
high cholesterol, coronary
heart disease, and reduces the
risk of heart attack.
Glutamine
condition during my workouts

studies prove that its benefic
your general health. As an ath
if its good for my health, and
improves my performance, I w
Glutamine is the most

abundant amino acid found in
muscle tissue. Research shows
that Glutamine can help you
raise growth hormone levels.
It also helps prevent muscle
fatigue, aids with protein
synthesis, accelerates
recovery, and boosts the
It is recommended to
take from around 5 to 15
I like Glutamine because it hel

my muscles recover much mo
quickly than usual. Plus, my
favorite part; it reduces muscl
soreness a lot! Another intere
thing about Glutamine is that
actually boosts the immune
Combination of Vitamin B6,

magnesium, and zinc.
The general recommended I really like ZMA because it do

of it's work while I'm sleeping
helps your muscles recover,
testosterone while you sleep,
also, it helps you improve you

facts
10
ZMA
also, it helps you improve you
11
CLA
Lipoprotein lipase (LPL) is what

stores the fat in your body. CLA
makes it hard for LPL to do this,
which ultimately leads to less fat!
Not only does it hinder fat
storage, but also, it improves
energy levels. It also can boost
the immune system, help prevent
cancer, and encourage weight
loss.
The recommended daily

dosage of CLA is between 3
and 3.4g. Most pills are 1g
each, so I suggest you take 3
per day. Id recommend
spacing the 3g over breakfast
lunch and dinner, so take one
Ive used CLA for the past 2 years, a

definitely have noticed a good chan
my body fat percentage since I star
helps me stay lean and healthy all y
12
Pre-workout
Pre-workout, specifically
Beyond Yourself's PreWoD,
gives you improved energy
and unsurpassed mental
focus. It also improves
bloodflow, which improves
power, and even increases
cardivascular endurance.
It is recommended that
you take 1 scoop (20g)
around an hour prior to
Pre-workout
you really focus on the worko
and give your 100%, even whe
you may not have felt like doin
It also helps quite a bit with m

facts
13
Test Alpha
TestAlpha is a testosterone
enhancing supplement that
will take your testosternone
levels to their natural limit. It
will increase strength,
recovery, lean mass and
libido; all the while regulating
your estrogen levels.
The recommended usage

will be 2 caps every six
hours, so you should take
around 4-6 pills per day. I
take 6 pills everyday for 8
weeks and then wait another
month or two before
Calcium is an extremely
important ingredient in
maintaining strong bones.
If you're between 19-50

years old, it is
recommended you take
1000mg-1200mg daily.
http://www.marcfitt.com/test-a

facts
14
Calcium
When I start taking Test

after 4-7 days. Its like Im always pum
and much leaner due to a constant hig
testosterone level. I find test boosters
d-aspartic more useful than one witho
wrote an article about Test
can find that article, and more info at:
15
Vitamin D3
Vitamin D3 also helps with

bone density, and keeping
your bones healthy. It can also
help lower high blood
pressure and high cholesterol.
10,000IU (International
Units) is the maximum
dosage for Vitamin D3
Vitamin-D helps me with my e

levels during the day. I started
taking Vitamin
can really notice a difference.
also extremely good for your
bones. Healthy bones are
Melatonin ensures that you

have a good nights sleep, and
is also shown to help guard
the nervous system against
diseases such as alzheimers
disease and stroke.
1-3mg daily is the most
I use melatonin when I know I

get a sufficient amount of slee
that way I can at least guarant
myself a great, deep sleep and
the most energy out of the sh
amount of time. If you have a
problem with sleeping, this wi

facts
16
Melatonin
*NOTE*
eason for Importance/Opinion Estimated COST
t of all, protein is what your

muscles need to recover; it also
contributes greatly to muscle
growth. Plus, if you are in pain the
days after a hard workout, protein
will help alleviate the soreness, and
push you towards your next
Beyond Yourself,
Isolate 5lbs =
combination of amino acids,

which helps prevent muscle
breakdown while you are working
out. It also helps your endurance,
meaning your are able to train
Beyond Yourself
AMRAP, 400g =
$49.99
Normal Bcaa
500g=
$39.99
You can use the brand of supplements you want, if you want to
know about the nutrition fact of supplements I use, just click on
the image. In this way you will be able to compare your product to
mine. For product you can't see the nutrition fact, just take the
recommended usage behind the label.
gives you all the essential

vitamins your body needs, and give
you a natural way to keep your
energy level up. Not only that, but
t ensure that your overall general
Beyond Yourself's
Complete
Multiathlete =
t's one of the best anti-oxidants

you can get, and it also helps you
maintain good health. There are
also studies that claim VItamin C
helps build muscle after working
Around $5
used to take three omega 3 pills per day

so I could improve my general health and
hat of my joints after intense workouts.
t really helped to allow me to continue
o push myself beyond what I thought
Around 15$ for

200 caps
taking 3 pills per day so I could improve

my general health and that of my joints after
ntense workouts. I normally take 1 cap in
he morning and 2 before sleep because it
help to slow the digestion process of my
protein shake during the night. In this way
Under $10
First of all, dextrose helps boost your

nsulin level. Your insulin level is directly
connected with protein synthesis and the
ecovery process. While you workout,
your insulin level drops, and you begin
producing cortisol, which is a catabolic
hormone, and it counteracts insulin. To
be able to stop this from happening, you
ake carbohydrates like dextrose (fast
acting) to help stimulate the insulin level,
drop the cortisol, and remain in an
Around 5$ one
KG
t will help your muscular

endurance, and increase strength,
so you will push harder, and
ultimately, gain muscle much
aster! Also, it will help decrease
actic acid build up, which
$19.99
Garlic helps my cardiovascular

condition during my workouts, and
studies prove that its beneficial for
Around $10
condition during my workouts, and

studies prove that its beneficial for
your general health. As an athlete,
f its good for my health, and
mproves my performance, I want
like Glutamine because it helps

my muscles recover much more
than usual. Plus, my
avorite part; it reduces muscle
soreness a lot! Another interesting
thing about Glutamine is that it
actually boosts the immune
Beyond Yourself,
really like ZMA because it does all

of it's work while I'm sleeping! It
helps your muscles recover, boosts
testosterone while you sleep, and
also, it helps you improve your
Around $15
also, it helps you improve your
ve used CLA for the past 2 years, and

definitely have noticed a good change in
my body fat percentage since I started. It
helps me stay lean and healthy all year
Around 20$ for
workout is awesome, it helps

you really focus on the workout,
and give your 100%, even when
you may not have felt like doing so.
t also helps quite a bit with muscle
Beyond Yourself
PREWoD
When I start taking Test-A, I feel the effect

7 days. Its like Im always pumped,
and much leaner due to a constant high
estosterone level. I find test boosters with
aspartic more useful than one without. I
wrote an article about Test-A on my site. You
can find that article, and more info at:
Beyond Yourself
ttp://www.marcfitt.com/test-a
Under $10
D helps me with my energy

evels during the day. I started
taking Vitamin-D this year, and I
can really notice a difference. Its
also extremely good for your
bones. Healthy bones are
Around $8.99
use melatonin when I know I wont

get a sufficient amount of sleep, so
that way I can at least guarantee
myself a great, deep sleep and get
the most energy out of the short
amount of time. If you have a
problem with sleeping, this will
Approximately
Calorie Calculator
Your Name:
Step 1
Jovany Avendano
Enter Your Stats

Weight: (kg) 89
Height: (cm) 185
Age:
21
Activity Level: 1.725
1.2= Sedentary (little activity, desk job)

1.3-1.4= Light exercise (3-4 days/week )
1.55-1.6=Moderate exercise (3-5 days/week, 60 minutes/session)
1.725= Active (6-7 days/week 60-90 min/session)
1.9= Extremely active individuals such as, heavy manual labor workers,
endurance/athletes on competitive sports teams.
Harris-Benedict Formula
BMR Men:
Maintenance:
Step 2 Mass
2073.47 Cal
3576.74 Cal
Goal
Cutting
0
-500
Calories to meet your goal=
Select one goal..

You're gonna be SHREDDED!!
3077
Men
Organize your Protein/Carbohydrate/Fat

Step 3 Macro Breakdown: (%)
Calorie
Protein
38%
1169
Carbs
42%
1292
Fat
20%
615
Reach 100%:
100.00%
Suggestion for your Post-workout Shake
Protein
49 Grams
Dextrose
78 Grams
Bcaa
5 Grams
Glutamine
5 Grams
Creatine
5 Grams
Vitamin C
0.5 Grams
Activity Level:
Lbs To KG
Sedentary (little activity, desk job)
.4= Light exercise (3-4 days/week )

1.6=Moderate exercise (3-5 days/week, 60 minutes/session)
5= Active (6-7 days/week 60-90 min/session)
Extremely active individuals such as, heavy manual labor workers,
ect one goal..

're gonna be SHREDDED!!
bohydrate/Fat
Grams
292
323
68
Questions&Answers About Nutrition
Feet to Cm
5 Feet
196
Lbs =
89 Kg
10
Inch =
178 Cm
What are the

benefits of
using
protein?
protein is what your muscles need to

recover; it also contributes greatly to
muscle growth. Plus, if you are in pain
the days after a hard workout, protein
will help alleviate the soreness, and
push you towards your next intense
gym session.
Nutrition Planner
Time Between Each meal:
2-3 hours
Foods
-------- NO FOOD--------
Target Calories Protein

3077
292
Carbs
323
Meal#1
Protein
Carbs
Quantity (g) Calories
Fat
68
Sugar
Fat
0.0
0.0
0.0
0.0
0.0
Banana
100
97.8
1.0
23.0
12.0
0.2
100
440.0
13.3
66.7
0.0
13.3
Blueberries
50
40.5
0.5
8.5
0.0
0.5
Egg White
200
96.0
22.0
2.0
2.0
0.0
-------- NO FOOD--------
0.0
0.0
0.0
0.0
0.0
-------- NO FOOD--------
0.0
0.0
0.0
0.0
0.0
-------- NO FOOD-------Total
0.0
674.3
0.0
36.8
0.0
100.2
0.0
0.0
14.0
Notes:
Foods
Almonds (Raw)
Blueberries
-------- NO FOOD--------------- NO FOOD--------------- NO FOOD--------------- NO FOOD--------------- NO FOOD-------Total
Multi-vitamins, 500mg vitamin C

40
20
120
0
0
0
0
0
Meal#2
Protein
168.5
122.6
97.2
0.0
0.0
0.0
0.0
0.0
388.3
34.6
4.2
1.2
0.0
0.0
0.0
0.0
0.0
40.0
Meal#3
Protein
Carbs
1.7
4.4
20.4
0.0
0.0
0.0
0.0
0.0
26.5
Sugar
0.0
0.8
0.0
0.0
0.0
0.0
0.0
0.0
Fat
2.6
9.8
1.2
0.0
0.0
0.0
0.0
0.0
13.6
Notes:
Foods
Chicken, Breast
Lettuce, green
Broccoli
Peppers (Green)
Almonds (Raw)
-------- NO FOOD--------------- NO FOOD-------Total
110
30
100
60
30
20
0
0
126.3
5.4
41.2
225.5
7.2
122.6
0.0
0.0
528.1
28.6
0.4
2.8
4.2
0.3
4.2
0.0
0.0
40.5
Notes:
Pre-workout meal
Meal#4
Carbs
0.0
0.8
6.6
47.5
1.5
4.4
0.0
0.0
60.8
Sugar
0.0
0.2
1.7
0.0
0.6
0.8
0.0
0.0
Fat
1.3
0.0
0.4
2.1
0.0
9.8
0.0
0.0
13.6
Foods

-------- NO FOOD--------------- NO FOOD--------------- NO FOOD--------------- NO FOOD--------------- NO FOOD--------------- NO FOOD-------Total
35
60
0
0
0
0
0
0
Notes:
Post-workout shake
Foods
55
72
5
5
0.5
0
0
0
Notes:
Sugar
1.5
40.0
0.0
0.0
0.0
0.0
0.0
0.0
41.5
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Fat
2.2
8.0
0.0
0.0
0.0
0.0
0.0
0.0
10.2
Meal#5
Protein
47.6
0.0
0.0
0.0
0.0
0.0
0.0
0.0
47.6
Carbs
Sugar
2.4
72.0
0.0
0.0
0.0
0.0
0.0
0.0
74.4
0.0
72.0
0.0
0.0
0.0
0.0
0.0
0.0
Fat
3.5
0.0
0.0
0.0
0.0
0.0
0.0
0.0
3.5
Take this shake immediately after your workout
120
40
1
30
0
20
0
0
Notes:
Foods
231.7
288.0
0.0
0.0
0.0
0.0
0.0
0.0
519.7
Chicken, Breast
Peppers (Green)
Olive Oil
Lettuce, green
-------- NO FOOD-------Avacado
-------- NO FOOD--------------- NO FOOD-------Total
30.3
8.0
0.0
0.0
0.0
0.0
0.0
0.0
38.3
Carbs
Take this meal 1h30-2h before you workout

Dextrose
Creatine
Glutamine
Vitamin C
-------- NO FOOD--------------- NO FOOD--------------- NO FOOD-------Total
Post-workout Meal
Foods
147.5
264.0
0.0
0.0
0.0
0.0
0.0
0.0
411.4
Protein
137.8
9.6
9.0
5.4
0.0
35.8
0.0
0.0
197.5
Meal#6
Protein
31.2
0.4
0.0
0.4
0.0
0.4
0.0
0.0
32.4
Carbs
Sugar
0.0
2.0
0.0
0.8
0.0
1.8
0.0
0.0
4.6
0.0
0.8
0.0
0.2
0.0
0.2
0.0
0.0
Fat
1.4
0.0
1.0
0.0
0.0
3.0
0.0
0.0
5.5
take this meal 30-60 minutes after your workout.

50
175.5
Meal#7
Protein
36.0
Carbs
4.5
Sugar
0.0
Fat
1.5
Glutamine
-------- NO FOOD--------------- NO FOOD--------------- NO FOOD--------------- NO FOOD--------------- NO FOOD-------Total
5
2
0
0
0
0
0
0.0
18.0
0.0
0.0
0.0
0.0
0.0
193.5
0.0
0.0
0.0
0.0
0.0
0.0
0.0
36.0
Meal#8
Protein
0.0
0.0
0.0
0.0
0.0
0.0
0.0
4.5
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
2.0
0.0
0.0
0.0
0.0
0.0
3.5
Notes:
Foods
-------- NO FOOD--------------- NO FOOD--------------- NO FOOD--------------- NO FOOD--------------- NO FOOD--------------- NO FOOD--------------- NO FOOD--------------- NO FOOD-------Total
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Carbs
0
0
0
0
0
0
0
0
0
Fat
Sugar
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes:
Total :
Differene(Total VS Target):
2912.9
-163.8
271.7
-20.6
312.6
-10.5
64.0
-4.4
Post-workout Protein
Suggestion
Dextrose
Difference
Protein
-20.6
49 Grams
78 Grams
Carbs
-10.5
Fat
-4.4
Calories
-163.8
Calorie Calculator
Your Name:
Step 1
Enter Your Stats

Weight: (kg) 78
Height: (cm) 178
Age:
22
Activity Level: 1.725
1.2= Sedentary (little activity, desk job)

1.3-1.4= Light exercise (3-4 days/week )
1.55-1.6=Moderate exercise (3-5 days/week, 60 minutes/session)
1.725= Active (6-7 days/week 60-90 min/session)
1.9= Extremely active individuals such as, heavy manual labor workers,
Harris-Benedict Formula
BMR Men:
Maintenance:
Step 2 Mass
1880.47 Cal
3243.81 Cal
Goal
Cutting
500
Calories to meet your goal=
You will be a MONSTER!!

Now achieve it!
3744
Men
Organize your Protein/Carbohydrate/Fat

Step 3 Macro Breakdown: (%)
Calorie
Protein
30%
1123
Carbs
45%
1685
Fat
25%
936
Reach 100%:
100.00%
Suggestion for your Post-workout Shake
Protein
43 Grams
Dextrose
69 Grams
Bcaa
5 Grams
Glutamine
5 Grams
Creatine
5 Grams
Vitamin C
0.5 Grams
Activity Level:
Lbs To KG
Sedentary (little activity, desk job)
.4= Light exercise (3-4 days/week )

1.6=Moderate exercise (3-5 days/week, 60 minutes/session)
5= Active (6-7 days/week 60-90 min/session)
Extremely active individuals such as, heavy manual labor workers,
will be a MONSTER!!
w achieve it!
bohydrate/Fat
Grams
281
421
104
Questions&Answers About Nutrition
Feet to Cm
5 Feet
173
Lbs =
78 Kg
10
Inch =
178 Cm
When should
I eat my preworkout
meal?
You should leave time to digest the

main part of your meal before working
out, so you can maximize the amount of
energy you have while training. You
should eat your carbs and protein
1h30m-2h before your workout. Take
into consideration, a meal that contains
oats (carbs) and protein takes your
body about 1h30min to digest.
Nutrition Planner
Time Between Each meal:
2-3 hours
Foods
Egg White
Target Calories Protein

3744
281
Carbs
421
Meal#1
Protein
Carbs
Fat
104
Sugar
Fat
200
96.0
22.0
2.0
2.0
0.0
0.0
0.0
0.0
0.0
0.0
Blueberries
100
81.0
1.0
17.0
0.0
1.0
Banana
100
97.8
1.0
23.0
12.0
0.2
100
440.0
13.3
66.7
0.0
13.3
Cinnamon
0.5
1.7
0.0
0.4
0.0
0.0
Omega-3 Cap(1000mg)
18.0
0.0
0.0
0.0
2.0
Glutamine
Total
0.0
734.5
0.0
37.4
0.0
109.1
0.0
0.0
16.5
-------- NO FOOD--------
Notes:
Foods
whey isolate beyond yourself
Ezekiel 4:9 Bread (1slice:35g)
Almond Butter maranatha
Almonds (Raw)
Apple
Multi-vitamins, 500mg vitamin C

30
70
20
20
120
0
0
0
Meal#2
Protein
126.4
164.0
120.0
122.6
53.4
0.0
0.0
0.0
586.4
26.0
8.3
3.8
4.2
0.5
0.0
0.0
0.0
42.7
Meal#3
Protein
Carbs
1.3
30.5
3.8
4.4
12.6
0.0
0.0
0.0
52.5
Sugar
0.0
0.0
0.0
0.8
0.0
0.0
0.0
0.0
Fat
1.9
1.0
10.0
9.8
0.1
0.0
0.0
0.0
22.9
Notes:
Foods
Chicken, Breast
Broccoli
Cashew (Raw)
Avacado
100
100
50
20
30
0
0
0
114.8
375.8
20.6
120.0
53.7
0.0
0.0
0.0
684.9
26.0
7.0
1.4
3.6
0.6
0.0
0.0
0.0
38.6
Notes:
Pre-workout meal
Meal#4
Carbs
0.0
79.1
3.3
6.6
2.7
0.0
0.0
0.0
91.7
Sugar
0.0
0.0
0.9
1.2
0.3
0.0
0.0
0.0
Fat
1.2
3.5
0.2
8.8
4.5
0.0
0.0
0.0
18.2
Foods

-------- NO FOOD--------------- NO FOOD--------------- NO FOOD--------------- NO FOOD--------------- NO FOOD--------------- NO FOOD-------Total
40
50
0
0
0
0
0
0
Notes:
Post-workout shake
Foods
50
68
5
5
0.5
0
0
0
Notes:
Sugar
1.7
33.3
0.0
0.0
0.0
0.0
0.0
0.0
35.1
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Fat
2.6
6.7
0.0
0.0
0.0
0.0
0.0
0.0
9.2
Meal#5
Protein
43.3
0.0
0.0
0.0
0.0
0.0
0.0
0.0
43.3
Carbs
Sugar
2.2
68.0
0.0
0.0
0.0
0.0
0.0
0.0
70.2
0.0
68.0
0.0
0.0
0.0
0.0
0.0
0.0
Fat
3.2
0.0
0.0
0.0
0.0
0.0
0.0
0.0
3.2
Take this shake immediately after your workout
120
60
40
25
2
0
2
0
Notes:
Foods
210.7
272.0
0.0
0.0
0.0
0.0
0.0
0.0
482.7
Chicken, Breast
Lettuce, green
Almonds (Raw)
Olive Oil
-------- NO FOOD-------Omega-3 Cap(1000mg)
-------- NO FOOD-------Total
34.6
6.7
0.0
0.0
0.0
0.0
0.0
0.0
41.3
Carbs
Take this meal 1h30-2h before you workout

Dextrose
Creatine
Glutamine
Vitamin C
Post-workout Meal
Foods
168.5
220.0
0.0
0.0
0.0
0.0
0.0
0.0
388.5
Protein
137.8
225.5
7.2
153.3
18.0
0.0
18.0
0.0
559.7
Meal#6
Protein
31.2
4.2
0.5
5.3
0.0
0.0
0.0
0.0
41.2
Carbs
Sugar
0.0
47.5
1.1
5.5
0.0
0.0
0.0
0.0
54.1
0.0
0.0
0.3
1.0
0.0
0.0
0.0
0.0
Fat
1.4
2.1
0.1
12.3
2.0
0.0
2.0
0.0
19.9
take this meal 30-60 minutes after your workout.

50
175.5
Meal#7
Protein
36.0
Carbs
4.5
Sugar
0.0
Fat
1.5
Glutamine
Almonds (Raw)
-------- NO FOOD--------------- NO FOOD--------------- NO FOOD--------------- NO FOOD-------Total
5
2
20
0
0
0
0
Notes:
Foods
0.0
18.0
122.6
0.0
0.0
0.0
0.0
316.1
0.0
0.0
4.4
0.0
0.0
0.0
0.0
8.9
0.0
0.0
0.8
0.0
0.0
0.0
0.0
0.0
2.0
9.8
0.0
0.0
0.0
0.0
13.3
Grind the almonds in your shake.
-------- NO FOOD--------------- NO FOOD--------------- NO FOOD--------------- NO FOOD--------------- NO FOOD--------------- NO FOOD--------------- NO FOOD--------------- NO FOOD-------Total
0.0
0.0
4.2
0.0
0.0
0.0
0.0
40.2
0
0
0
0
0
0
0
0
Meal#8
Protein
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Carbs
0
0
0
0
0
0
0
0
0
Fat
Sugar
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Notes:
Total :
Differene(Total VS Target):
3752.7
8.9
284.6
3.8
421.5
0.3
103.2
-0.8
Post-workout Protein
Suggestion
Dextrose
Difference
Protein
+3.8
43 Grams
69 Grams
Carbs
+0.3
Fat
-0.8
Calories
+8.9
Track Yourself to adjust your regimen and reach your goals faster!!
Month
January
February
March
Avril
May
June
July
August
September
October
November
December
Weight Body Fat
Hips
Waist
Chest
Arms
Thighs
Calves
Forearms
Shoulders
Neck

Nutrition Planner

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Convert Your Food on 100g

Quantity(g) on the Nutrition Fact

Ezekiel 4:9 Bread (1slice:35g)

Almond Milk Silk (250ml)

Casein Dymatize(1 scoop,32g)

How do I add a food to the nutrition table?

1-Read the label on the food you want to add in.

into the nutrition table

Reason for Importance/Op

The benefits of using protein,

Post workout: divide

First of all, protein is what you

BCAA, specifically AMRAP,

1 scoop (10g), which is

During the day: 30-40g

Click on the product

It's a combination of amino ac

Click on the product

Multi-vitamins aid in boosting

It gives you all the essential

Vitamin C protects against

It is suggested that you

It's one of the best anti

Click on the product

Click on the product

Omega 3 and 6 are two more

You will find a lot of

I used to take three omega 3 pills p

Flaxseed pills can curb your

1-3 capsules a day.

I'm taking 3 pills per day so I could imp

Commonly referred to as dglucose, simple sugar dextrose

Creatine increases both

You should take 0.4/lbs

First of all, dextrose helps boost yo

You can intake up to 7g

It will help your muscular

You can take up to 3

Garlic helps my cardiovascular

Click on the product

Garlic pills are used for many

conditions related to the heart

condition during my workouts

Glutamine is the most

I like Glutamine because it hel

Combination of Vitamin B6,

The general recommended I really like ZMA because it do

Click on the product

also, it helps you improve you

Lipoprotein lipase (LPL) is what

The recommended daily

Ive used CLA for the past 2 years, a

Click on the product

The recommended usage

If you're between 19-50

Click on the product

When I start taking Test

Vitamin D3 also helps with

Vitamin-D helps me with my e

Melatonin ensures that you

1-3mg daily is the most