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Man2kx 's Diet Calculator (FOR CKD)

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Directions: While thinking about Keto phase, enter the requested information below. Please complete (1) thru (8). After completing (1) thru (8), please select your tab at the bottom (Men/Women). This is the ONLY sheet you should edit. The other pages are results ONLY.
Questions (1) Age (yrs) (2) Weight (lbs) (3) Height (in) (4) Activity Rating (1.0-2.0) (5) Gain(1.2) or Lose(0.8) (6) Post Workout Shake Calories (7) Meals per Day (excluding PWO) (8a) Percent Fat (use % sign) (8b) Percent Protein (use % sign) (8c) Percent Carbs (use % sign) Your Answers 17 194 74 1.5 0.8 180 3 65% 30% 5%

Enter the total calories of your PWO shake. (9 Cal per g of Fat, 4 Desired Range: 55-70, default: 65 Desired Range: 28-40, default: 30 Desired Range: 2-10, default: 5

NOTE: (8: a, b, and c) MUST add up to 100%


(8) is: 100% If the number above equals 100%, you're fine.

If you want some reading material for this diet, please look at these articles:
Step By Step Keto Diet Plan! - (which I have basically done for you, by Blindfaith) http://forum.bodybuilding.com/showthread.php?t=36497

Supplement to the Step by Step Keto Diet - (should cover most of your questions, by Man2kx, the author of this spreadshee http://forum.bodybuilding.com/showthread.php?t=639169

MATH VARIABLES AND REFERENCE, DO NOT EDIT weight in kg 87.9984 height in cm 187.96

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ase complete (1) thru (8).

PWO shake. (9 Cal per g of Fat, 4 Cal per g of Protein, 4 Cal per g of Carb)

n2kx, the author of this spreadsheet)

Man2kx 's Diet Calculator (FOR CKD) RESULTS FOR MEN


BMR: BMR+Activity: Target BMR with diet: 2096 3144 2515

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TOTAL NUTRIENTS PER DAY FOR MEALS (EXCLUDING PWO SHAKE)


Fat Protein Carbs Total Calories 1518 700 117 2335 Grams 169 175 29

Your Bodyweight (a) 194 Remember, on g of protein per meal, this DOES NOT

IDEAL TARGET NUTRIENTS PER MEAL (KETO PHASE)


Fat Protein Carbs Total Calories 506 233 39 778 Grams 56 58 10

Meals per day: 3

IDEAL TARGET NUTRIENTS PER CARB-UP PHASE (b)


Fat Protein Carbs Calories 704 669 2640 Grams 78 167 660

Maximum per day on carb up. If 1.5 days carbup (for ex.), it is this times 1.5 fo Per day on carb up minimum Per carb up phase (to restore most all your glycogen)

NOTES:

(a): Don't like protein you are getting per lb of BW? Adjust your ratios on the question sheet. (b): This outline of your carb up is what is required based on your stats to have full glycogen replenishment. (b, cont.): Follow proper PWO nutrition before fullfilling your food needs. Hint: If you cheat, do so beginning the carb up, but a

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f protein per meal, this DOES NOT include PWO shake protein.

arbup (for ex.), it is this times 1.5 for the entire carb up.

ur glycogen)

25 56 220

replenishment. do so beginning the carb up, but after PWO shake.

Man2kx 's Diet Calculator (FOR CKD) RESULTS FOR WOMEN


BMR: BMR+Activity: Target BMR with diet: 1739 2609 2087

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TOTAL NUTRIENTS PER DAY FOR MEALS (EXCLUDING PWO SHAKE)


Fat Protein Carbs Total Calories 1240 572 95 1907 Grams 138 143 24 Your Bodyweight (a) 194

Remember, on g of protein per meal, this DOES

IDEAL TARGET NUTRIENTS PER MEAL (KETO PHASE)


Fat Protein Carbs Total Calories 413 191 32 636 Grams 46 48 8

Meals per day: 3

IDEAL TARGET NUTRIENTS PER CARB-UP PHASE (b)


Fat Protein Carbs Calories 704 669 2640 Grams 78 167 660

Maximum per day on carb up. If 1.5 days carbup (for ex.), it is this times 1.5 f Per day on carb up minimum Per carb up phase (to safely restore most all your glycogen)

NOTES:

(a): Don't like protein you are getting per lb of BW? Adjust your ratios on the question sheet. (b): This outline of your carb up is what is required based on your stats to have full glycogen replenishment. (b, cont.): Follow proper PWO nutrition before fullfilling your food needs. Hint: If you cheat, do so beginning the carb up, but a

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g of protein per meal, this DOES NOT include PWO shake protein.

up (for ex.), it is this times 1.5 for the entire carb up.

all your glycogen)

so beginning the carb up, but after PWO shake.