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Super Hero Nutrition Calculator - Phase 1

This document provides a nutrition plan and meal breakdown for a 194 pound individual with 7% body fat. For workout days, it recommends consuming a total of 2847 calories, with 289 grams of protein, 198 grams of carbs, and 100 grams of fat, broken into various pre-workout, post-workout and meal combinations. For non-workout days, it recommends consuming 2126 calories with 217 grams of protein, 72 grams of carbs and 108 grams of fat, also broken into various meal combinations throughout the day. It provides the calculations for lean body mass and maintenance calories as well.

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bhaswath2000
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3K views8 pages

Super Hero Nutrition Calculator - Phase 1

This document provides a nutrition plan and meal breakdown for a 194 pound individual with 7% body fat. For workout days, it recommends consuming a total of 2847 calories, with 289 grams of protein, 198 grams of carbs, and 100 grams of fat, broken into various pre-workout, post-workout and meal combinations. For non-workout days, it recommends consuming 2126 calories with 217 grams of protein, 72 grams of carbs and 108 grams of fat, also broken into various meal combinations throughout the day. It provides the calculations for lean body mass and maintenance calories as well.

Uploaded by

bhaswath2000
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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Super Hero Workout

INPUT WEIGHT 194

INPUT BF% 7.00%

Nutrition Calculator -- Phase One

How to Use This Calculato r: Simply enter your weight and body fat into the fields at the top of the chart (fields B2 and C2), and hit enter. The calculator will do the rest! Your calories and macronutrients will be computed and read out in both total amounts, and amounts per meal. The chart at the top is for your WORKOUT DAYS and the chart at the bottom lays out your NON-WORKOUT DAYS.
Protein Carbs Fat

grams 289 198 100

cals 1155 794 898 2847

Diet for WORKOUT Days


Contents Pre-workout Beverage 2 Servings of Prograde Workout Consume Immediately Pre-workout P+C Meal - Combine any Protein with any Carbohydrate from the Anytime Carb List; Add Free Veggies as Desired P+F Meal - Combine any Protein with any Fat from the Acceptable Food Lists; Add Free Veggies as Desired 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;
remember, the goal is to keep sixteen hours between this meal and your first meal tomorrow.

Protein

Carbs

Fat

Para-workout Beverage P+C 28 62 8

Post-workout Solid Food P+C 87 136 Lunch Meal P+F 87 0 Dinner P+F 46 0

87

46

Daily Totals

289

198

100

Weight
194

BF%
7.00% grams cals 866 289 971 2126

Protein Carbs Fat

217 72 108

Diet for NON -WORKOUT Days


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

Protein

Carbs
Breakfast P+C

Fat

54

36

Mid Morning Meal P+C P+C Meal - Combine any Protein with any Carbohydrate from the Anytime Carb List; Add Free Veggies as Desired P+F Meal - Combine any Protein with any Fat from the Acceptable Food Lists; Add Free Veggies as Desired 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; remember, the goal is to keep sixteen hours between this meal and your first meal tomorrow.

54

36 Lunch Meal P+F

54

54

Mid Afternoon Meal P+F

54

54

Daily Totals

217

72

108

LBM
180

Maint Cal
2797

Caloric intake for WORKOUT Days

2847

Calories

erage P+C 432

d Food P+C 893 P+F 761

P+F

761

2847

LBM
180.42

Maint Cal Caloric Intake for NON-Workout Days


2526

2126

Calories

P+C

361

eal P+C 361 P+F 702

Meal P+F

702

2126

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