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Marc Fitt is the sole owner and producer of this product. It is considered copyright
infringement if it’s distributed outside of your own private use without his written consent.
may not be published in any way. He is not responsible for any of the diets you create using
nutritional planner. It is just a tool to help you organize your meals. The explanations he
provides are just his personal suggestions. We recommend you consult a doctor before mak
any nutritional decisions. For anyone below the age of 18, we suggest you seek your parent
permission before following any diets. If at anytime you feel pain, discomfort, or digestive
problems, immediately stop using it, and consult a doctor.
onsidered copyright
without his written consent. It
of the diets you create using this
eals. The explanations he
consult a doctor before making
uggest you seek your parents’
in, discomfort, or digestive
Convert Your Food on 100g
Quantity(g) on the Nutrition Fact Calories Protein Carbs Fat
300 400 35 6 0.5
= 133.3 11.7 2.0 0.2

Products Calories Protein Carbohydrates Fat

-------- NO FOOD-------- 0 0 0 0
*PROTEIN* * * * *
Chicken, Breast 127 26 0 1.2
Chicken, liver 119.0 16.9 0.7 4.8
Alloa 133.3 11.7 2.0 0.2
Chicken, leg 120.0 20.1 0.0 3.8
Turkey Breast 132 29 0 1.4
Horse 133 21 0 5
Hemp Seed 580 37 7 45
Beef,ground,90% 176.0 20.0 0.0 10.0
Egg White 48 11 1 0
Whole Egg 143 13 1 10
Whole Egg, hard-boiled 155 13 1 11
Tuna (Clover Leaf) 100 25 0 0.8
Salmon 206 22 0 12
Crab 87.0 18.1 0.0 1.1
Greek Yogurt 0% 57 10.3 3.4 0
Plain Yogurt 56 6 8 0
Cheese, Feta 264 14 4 21
cottage cheese, 1% fat 72.0 12.0 3.0 1.0
cottage cheese, 2% fat 86.0 11.8 3.7 2.5
cottage cheese, fat 98.0 11.1 3.4 4.3
cottage cheese, nonfat 72.0 10.3 6.7 0.3

*CARBOHYDRATES* * * * *
Oats. Quaker Old Fashioned. 375 12.5 67.5 7.5
100 Quick oats Quaker 400 13.33 66.67 13.33
Ezekiel 4:9 Bread (1slice:35g) 235 11.8 43.5 1.45
Multi-cereal bread st-methode(1slice) 70 3.5 11.5 1
Brown Rice Minute Rice 349 6.98 79.1 3.5
Basmalti Brown Rice 347 9.2 71.4 2.7
Basmalti White Rice 348 8.6 77.6 0.4
Quinoa 387 11.7 72.2 5.7
Sweet Potato 90 2 21 0
Rice Cake (1 rice cake,9g) 388.9 11.11 77.77 4.44

Red Potatoes 70.0 1.9 15.9 0.1

White Potatoes 69.0 1.7 15.7 0.1

*VEGETABLES* * * * *
Broccoli 34.0 2.8 6.6 0.4
Apricots 48.0 1.4 11.1 0.4
Asparagus 22.0 2.0 4.0 0.1
Beans, black 341.0 21.6 62.4 1.4
Beans, pink 343.0 21.0 64.2 1.1
Beans, kidney 333.0 23.6 60.0 0.8
Carrots 24 0.6 4.9 0.4
Carrots 41.0 1.0 10.0 0.0
Cauliflower 28 2.9 2.1 0.9
Celery 7 0.5 0.9 0.2
Garlic 149.0 6.4 33.1 0.5
Green Beans 24 1.9 3.2 0.5
Lettuce, green 15.0 1.4 2.8 0.2
Lettuce, red 16.0 1.3 2.3 0.2
Mushroom 22 3 3 0
Peppers (Green) 20 1 5 0
Peppers (Red) 31 1 6 0
Spinach 23.0 2.9 3.6 0.4
Tomatoes 18.0 0.9 3.9 0.2
Yellow Peppers 27 1 6 0
Zucchini (courgette) 17.0 1.2 3.1 0.3

*CONDIMENTS*
Cinnamon 247 4 81 1
Mustard 0 0 0 0
Mayonnaise, low calorie 288 1 8.2 28

*FRUITS*
Apple 42 0.4 10.5 0.1
Banana 89 1 23 0.2
Blueberries 80 1 17 1
Cantaloupe 34.0 0.8 8.2 0.2
Grapefruit 32.0 0.6 8.1 0.1
Grapes 69.0 0.7 18.1 0.2
Kiwi 61.0 1.1 14.7 0.5
Olives 115.0 0.8 6.3 10.7
oranges 47.0 0.9 11.8 0.1
Peaches 39.0 0.9 9.5 0.3
Pineapple 50.0 0.5 13.1 0.1
Raspberries 52 1 12 1
Raw Honey 304 0 82 0
Strawberries 32.0 0.7 7.7 0.3

*NUTS*
Almonds (Raw) 575 21 22 49
Almond Butter 625 18.75 18.75 50
Almond Milk Silk (250ml) 12 0.4 0.4 1
Cashew (Raw) 553 18 33 44
Cashew butter(1 tbsp,15g) 587 26.5 20 53.3
Peanut Butter (Organic) 600 33.33 13.33 46.66
Sunflower Seeds 571 21.42 17.85 50

*FATS & OILS*

Avacado 160 2 9 15
Coconut 351 3.2 3.7 36
Coconut Oil 892 0 0 100
Flaxseed Oil 884 0 0 100
Guacomole 155 2 7 15
Olive Oil 884 0 0 100
Sunflower oil 899 0 0 99.9
Vegetable Oil 862 0 0 100

*SUPPLEMENTS
Whey isolate beyond yourself 374.67 86.6 4.33 6.4
Whey beyond youself 383.3 63.9 22.2 4.2
Casein Dymatize(1 scoop,32g) 375 75 12.5 3.1
Gold Standard Vanilla Ice Cream 375 75 4 3.1
Casein: ON. Gold Standard 363 72 9 3
Creatine 0 0 0 0
Glutamine 0 0 0 0
Bcaa 0 0 0 0
Vitamin C 0 0 0 0
 Dextrose 400 100
Maltodextrin 400 100
Flaxseed oil Cap(1000mg) 900 0 0 100
Omega-3 Cap(1000mg) 900 0 0 100
Don't enter any food below this row, only insert a new row into the nutritio
Sugar
0 Change the quantity on this row
0.0 *Don't modify cells on this row & don't copy/paste the results.

Sugar

How do I add a food to the nutrition table?

1-Read the label on the food you want to add in.
2-Convert nutrition facts to be based on 100g using row
#3.
0 3-Insert a new row in the category you want with a
0 right click on a cell in the nutrition table. Click INSERT
and then, ENTIRE ROW.
0 4-Enter the name of the product in the new row and
0 the results of the nutrition facts from row #4. Don’t
copy paste the results, do it manually.
0 5-Now you can use the food in the nutrition planner.
0
0
1
1
1
0
0
0.0
0
8
4
3.0
3.7
2.7
1.9

*
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5.0

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 100
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into the nutrition table
on table?
add in.
100g using row

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ew row and
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on planner.
 Calorie Calculator

Your Name: Marc

Step 1 Enter Your Stats

Weight: (kg) 78 1.2= Sedentary (little activity, desk job)
Height: (cm) 178 1.3-1.4= Light exercise (3-4 days/week )
Age: 25 1.55-1.6=Moderate exercise (3-5 days/week, 60 minut
Activity Level: 1.6 1.725= Active (6-7 days/week 60-90 min/session)
1.9= Extremely active individuals such as, heavy manu
endurance/athletes on competitive sports team
Harris-Benedict Formula
BMR Men: 1860.22 Cal
Maintenance: 2976.35 Cal
Goal
Step 2 Mass Cutting You will be a MONSTER!!
500 0 Now achieve it!
Calories to meet your goal= 3476
Men
Organize your Protein/Carbohydrate/Fat
Step 3 Macro Breakdown: (%) Calorie
Protein 28% 973
Carbs 42% 1460
Fat 30% 1043
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
edentary (little activity, desk job) 172
= Light exercise (3-4 days/week ) Feet to Cm
6=Moderate exercise (3-5 days/week, 60 minutes/session) 5 Feet 10
Active (6-7 days/week 60-90 min/session)
tremely active individuals such as, heavy manual labor workers,
ndurance/athletes on competitive sports teams.

ill be a MONSTER!!
achieve it!

hydrate/Fat
Grams
243
365
116
 Questions&Answers About Nutrition
What should I Everyone is different and wont respond
understand to a diet in the same way. You will have
about to experiment various diets for bulking
and cutting to see which one works for
nutrition? you. This is here to help you learn and
organize your diet, so you can get the
best results. Enjoy the process!
Lbs = 78 Kg

Inch = 178 Cm
Nutrition Planner
Time Between Each meal: Target Calories Protein Carbs Fat
2-3 hours 3476 243 365 116
Meal#1
Foods Quantity (g) Calories Protein Carbs Sugar Fat
-------- NO FOOD-------- 0 0.0 0.0 0.0 0.0 0.0
-------- NO FOOD-------- 0 0.0 0.0 0.0 0.0 0.0
Whole Egg 100 146.0 13.0 1.0 1.0 10.0
Egg White 110 52.8 12.1 1.1 1.1 0.0
100 Quick oats Quaker 40 176.0 5.3 26.7 0.0 5.3
Almonds (Raw) 20 122.6 4.2 4.4 0.8 9.8
Omega-3 Cap(1000mg) 2 18.0 0.0 0.0 0.0 2.0
Glutamine 5 0.0 0.0 0.0 0.0 0.0
Total 515.4 34.6 33.2 27.1
Notes: Multi-vitamins, 2g vitamin C

Meal#2
Foods Quantity (g) Calories Protein Carbs Sugar Fat
Whey isolate beyond yourse 35 147.5 30.3 1.5 0.0 2.2
Apple 150 66.8 0.6 15.8 0.0 0.2
Almonds (Raw) 15 91.9 3.2 3.3 0.6 7.4
-------- NO FOOD-------- 0 0.0 0.0 0.0 0.0 0.0
-------- NO FOOD-------- 0 0.0 0.0 0.0 0.0 0.0
-------- NO FOOD-------- 0 0.0 0.0 0.0 0.0 0.0
-------- NO FOOD-------- 0 0.0 0.0 0.0 0.0 0.0
-------- NO FOOD-------- 0 0.0 0.0 0.0 0.0 0.0
Total 306.2 34.1 20.6 9.7
Notes:

Meal#3
Foods Quantity (g) Calories Protein Carbs Sugar Fat
Chicken, Breast 110 126.3 28.6 0.0 0.0 1.3
Spinach 30 8.8 0.9 1.1 0.1 0.1
Broccoli 100 41.2 2.8 6.6 1.7 0.4
Peppers (Green) 20 4.8 0.2 1.0 0.4 0.0
Brown Rice Minute Rice 50 187.9 3.5 39.6 0.0 1.8
Olive Oil 1 9.0 0.0 0.0 0.0 1.0
-------- NO FOOD-------- 30 0.0 0.0 0.0 0.0 0.0
-------- NO FOOD-------- 0 0.0 0.0 0.0 0.0 0.0
Total 378.0 36.0 48.3 4.6
Notes:
Pre-workout meal Meal#4
Foods Quantity (g) Calories Protein Carbs Sugar Fat
Whey isolate beyond yourse 30 126.4 26.0 1.3 0.0 1.9
100 Quick oats Quaker 45 198.0 6.0 30.0 0.0 6.0
Cinnamon 0.5 1.7 0.0 0.4 0.0 0.0
-------- NO FOOD-------- 0 0.0 0.0 0.0 0.0 0.0
-------- NO FOOD-------- 0 0.0 0.0 0.0 0.0 0.0
-------- NO FOOD-------- 0 0.0 0.0 0.0 0.0 0.0
-------- NO FOOD-------- 0 0.0 0.0 0.0 0.0 0.0
-------- NO FOOD-------- 0 0.0 0.0 0.0 0.0 0.0
Total 326.1 32.0 31.7 7.9
Notes: Take this meal 1h30-2h before you workout

Post-workout shake Meal#5

Foods Quantity (g) Calories Protein Carbs Sugar Fat
Whey isolate beyond yourse 50 210.7 43.3 2.2 0.0 3.2
Dextrose 70 280.0 0.0 70.0 70.0 0.0
Creatine 5 0.0 0.0 0.0 0.0 0.0
Glutamine 5 0.0 0.0 0.0 0.0 0.0
Vitamin C 2 0.0 0.0 0.0 0.0 0.0
-------- NO FOOD-------- 0 0.0 0.0 0.0 0.0 0.0
-------- NO FOOD-------- 0 0.0 0.0 0.0 0.0 0.0
-------- NO FOOD-------- 0 0.0 0.0 0.0 0.0 0.0
Total 490.7 43.3 72.2 3.2
Notes: Take this shake immediately after your workout

Post-workout Meal Meal#6

Foods Quantity (g) Calories Protein Carbs Sugar Fat
Chicken, Breast 120 137.8 31.2 0.0 0.0 1.4
Almonds (Raw) 20 122.6 4.2 4.4 0.8 9.8
Spinach 40 11.8 1.1 1.5 0.2 0.2
Peppers (Green) 30 7.2 0.3 1.5 0.6 0.0
Mushroom 20 4.8 0.6 0.6 0.0 0.0
-------- NO FOOD-------- 0 0.0 0.0 0.0 0.0 0.0
Olive Oil 1 9.0 0.0 0.0 0.0 1.0
-------- NO FOOD-------- 0 0.0 0.0 0.0 0.0 0.0
Total 293.1 37.4 8.0 12.4
Notes: take this meal 30-60 minutes after your workout.
 take this meal 30-60 minutes after your workout.

Meal#7
Foods Quantity (g) Calories Protein Carbs Sugar Fat
Whey isolate beyond yourse 35 147.5 30.3 1.5 0.0 2.2
Glutamine 45 0.0 0.0 0.0 0.0 0.0
Flaxseed oil Cap(1000mg) 2 18.0 0.0 0.0 0.0 2.0
-------- NO FOOD-------- 0 0.0 0.0 0.0 0.0 0.0
-------- NO FOOD-------- 0 0.0 0.0 0.0 0.0 0.0
-------- NO FOOD-------- 0 0.0 0.0 0.0 0.0 0.0
-------- NO FOOD-------- 0 0.0 0.0 0.0 0.0 0.0
-------- NO FOOD-------- 0 0.0 0.0 0.0 0.0 0.0
Total 165.5 30.3 1.5 4.2
Notes:

Meal#8
Foods Quantity (g) Calories Protein Carbs Sugar Fat
-------- NO FOOD-------- 0 0 0 0 0 0
-------- NO FOOD-------- 0 0 0 0 0 0
-------- NO FOOD-------- 0 0 0 0 0 0
-------- NO FOOD-------- 0 0 0 0 0 0
-------- NO FOOD-------- 0 0 0 0 0 0
-------- NO FOOD-------- 0 0 0 0 0 0
-------- NO FOOD-------- 0 0 0 0 0 0
-------- NO FOOD-------- 0 0 0 0 0 0
Total 0 0 0 0
Notes:

Total : 2474.9 247.7 215.4 69.2

Differene(Total VS Target): -1001.4 4.4 -149.7 -46.7
Post-workout Protein 43 Grams
Suggestion Dextrose 69 Grams

Protein Carbs Fat Calories

Difference +4.4 -149.7 -46.7 -1001.4
Track Yourself to adjust your regimen and reach your goals faster!!
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