Goals:: The Instructions Are at The Bottom

Planner
Jack's
Diet Control
Worksheet
Protein
Net Carb
Good Fat
Results:
Bad Fat
(related
to goal)
Calorie
Sugar
Cholesterol
Total Glycemic Load
Sun Mon
Tue
Wed Thur
Fri
Sat
Week
Oct 17 Oct 18 Oct 19 Oct 20 Oct 21 Oct 22 Oct 23
Avg
102%
###
107%
###
95%
78
70
46
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
###
183%
###
15%
###
85%
37
140
37
0%
###
0%
###
0%
0
0
0
###
###
###
###
###
###
###
###
0%
###
0%
###
0%
0
0
0
The instructions are at the bottom

Protein Sugar
Goals:
45
49
Net Carb Cholesterol
123
200
Potential Diet Breakers

measures*
Protein Sugar
Food values (g)

Net Carb Cholesterol
Good
Fat
Bad
Fat
Calories
GL**
893
10 <GL< 50
20.09 4.713
Sunday
use with caution

Good Fat Bad Fat
45.6
protein
sugar
Net carb
cholesterol
good fat
bad fat
Calorie
GL**
102%
78.2
#VALUE!
70
107%
#VALUE!
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
56%
0%
70
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%
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%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
Proteins
Eggs
fried w oil
boiled
egg white
Pork
chop trimmed
ham slice
pork roast
sausage
bacon or bacon bits
Chicken
breast
thigh or leg
turkey breast lite
turkey ground lite
bouillon cube
Beef
hamburger 80%
ribeye steak
lean round steak
Fish
anchovies
crab meat
kippers
mahi mahi, tilapia, etc.
salmon
salmon, water pack
shrimp
tuna
tuna, water pack
Cheese
cheddar
cottage cheese
cream cheese
ricotta cheese (skim)
mozzarella
sour cream
swiss cheese
Dairy
butter
cream, heavy
milk skim
yogurt, plain
80 cal yogurt
Jello
sugar-free
Soy
Tofu firm
soy sausage
large
large
large
5 oz
0.1 lb
5 oz
5/8 patty
12 g / slice
skinless
thigh or leg
3 slices
4 oz
cube
lb patty
8 oz
10 oz
ea
13 oz can
can
4 oz piece
7 oz filet
small can
1 md (6 g)
7 oz filet
small can
1 cu in .61 oz
cup
1 cu in .61 oz
cup
1 oz
cup
deli slice
1/3 cu in patty
tbsp
cup
cup
6 oz pkg
cup
block
2 oz patty
6
6
4
25
7
25
8
4.5
25
13
11
28
1
20
63
66
0.6
36
19
40
37
20
1
49
26
4
23
1
28
6
5
5
0
0
8
9
5
1
9
7
0
0
0
0
1
0
0
0
0
0
0
0
1
0
0
0
0
0
0
0
0
0
0
0
0
0
6
1
1
0
8
0
0
0
12
11
11
0
0
0
0
0
0
0
1.5
0
0.5
0
0
0
1
0
1
0
0
0
0
0
0
0
0
0
0
0
0
0
7
1
13
1
8
1
0
0
12
11
16
0
2
4
211
211
0
65
23
70
40
15
70
49
35
84
0
70
297
210
2.5
260
60
80
80
54
9
30
50
18
36
18
76
22
120
15
10
21
5
32
5
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.3
0
13
1
20
4
0
2.3
1
0
0
0
0
0
0
0
0
0
0
0
0
0
4
0
7
5
0
5
2.5
15
11
4.6
3
6
0.5
1
0
14
40
16
0
0
0
0
0
0
0
0
0
6
9
5
19
6
45
5
4
6
0
8
0
0
0
0
90
77
16
170
55
250
150
60
110
109
50
120
8
209
625
515
5
160
190
97
340
120
6
217
120
69
206
55
339
84
444
70
36
52
86
149
80
4
90
60
0
1
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
7
0
7
0
5
0
0
0
9
8
8
0
2
2
1
4
0.25
3
1
3
4
1
2
1
0.33
21
0
0
1
0
0
1
3
3
0
4
3
0.33
20
0
1
6
0.25
3.6
2
7
6
1
6
5
0.33
24
1.2
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
21
0
0
1
0
0
0
0
1
0
0
0
0
0
0
0
0
0
0
0
0
0
0
10
60
3.25
227
17
50
51
8
34
30
4
260
10
1
4
0
2
1
4
5
1
2
2
0
25
1
Salad & Vegetables

lettuce, etc
artichoke
asparagus
avocado
beans, snap
bean sprouts
broccoli
brussels sprouts
cabbage
carrot
cauliflower, raw
cauliflower,cooked
celery
1
2
1
1.3
cup
1 medium
spears
Hass
10 4 pods
can
1 stalk 7
ea
cup
8 large
flowerette
8 head
12 stalk
#VALUE!
#VALUE!
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
9%
10%
0%
0%
0%
0%
0%
0%
0%
0%
Planner
chili poblano
chop suey veg
collard greens
cucumber
eggplant
green beans
heart of palm/artichoke
kohl slaw cabbage
mushroom
okra
olives, green
olives, ripe
onion, chopped
onion
pepper, bell
pumpkin
radish
sauerkraut
snap peas
spinach, cooked
spinach, raw
stir-fry veggies
summer squash
tomatoes, fresh
0.5
1.3
0.4
Hi-carb, Hi-GL
Vegetables, etc
barley
beets
beans
bread
bulgur
bun, lite wheat
corn
corn, dry
hummus
lentils, raw
oatmeal
pasta macaroni
peas, green
potato chips
potato white
potato sweet
rice, brown
rice, brown, raw
rice, white
spaghetti
tortilla, chips
tortilla, corn
wheat, red winter
winter squash
can tomatoes
can tomato paste
0.5
0.5
large
can
cup, cooked
8 large
1 peeled
2/3 cup
stem
cup
cup
8 pods
ea
ea
2 tbs
large
large
cup
ea
can
10 pods
cup
3 cup
1 lb pkg
6 oz
3 ea
1
3
4
2
5
1
0
1
1
2
0
0
0.17
2
1
2
0
2
1
5
3
10
2
2
2
3.5
1
4
13
2
0
2
1
4
0
0
1
6
4
2
0
3
1
1
0
3
7
4
4
13
2
2
3
1
4
0.1
0.2
2
11
5
9
0
6
2
3
2
15
5
5
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
1
0
1
0
0
0
0
0
0.2667
0.5
0
0
0
0
0
0
0
0
0
0
1
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
18
50
49
34
132
25
10
22
8
29
2.733333
5
7
60
33
49
1
60
14
41
23
125
36
33
1
4
4
2
8
2
1
2
1
3
0
0
0
5
2
3
0
6
1
2
1
5
3
2
0%
0%
0%
0%
0%
0%
0%
0%
6%
5%
3%
2%
0%
0%
0%
0%
0%
0%
2%
1%
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%
0%
0%
cup raw
can
cup, raw
slice
shotglass
ea
can
cup dry
cup
cup, raw
1/3 cup raw
cup, cooked
cup
8 oz bag
small 170 g
medium 130 g
cup, cooked
cup, raw
cup, cooked
8 oz box
4 oz
6
cup
cup
can
6 oz can
20
3
43
2
3
4
8
16
19
50
4
8
4
15
3
2
5
15
4
29
8
1
24
2
4
7
2
16
1
1
0
4
9
1
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
0
2
0
2
1
0
0.5
2
8
20
2
2
1
0
60
0
0
2
5
0
5
0
0
3
0
0
1
0
0
0
0
0
0
1
0
4
0
0
0
0
25
0
0
0
0
0
0
23
1
0
0
0
0
704
91
613
80
96
80
241
606
408
678
102
221
62
1242
131
112
216
685
205
415
489
52
628
80
86
139
80
7
37
9
10
13
22
75
12
31
11
23
4
54
13
11
22
98
24
116
38
5
68
5
8
12
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%
4
1
1
4
1
1
5
1
2
0
8
0
0
1
7
12
21
124
16
64
14
16
15
50
111
20
45
16
40
7
103
27
22
41
137
44
158
61
9
114
12
16
25
0%
0%
shotglass
shotglass
tbsp
shotglass
shotglass
shotglass
shotglass
tsp
shotglass
shotglass
shotglass
shotglass
shotglass
shotglass
tsp
shotglass
tsp
0
0
0
0
0
0
0
0
0
0
7
0
0
0
0
1
0
4
9
16
14
0
1
0
0
0
0
3
9
7
2
0
3
0
6
9
16
20
2
3
0
0
0
2
5
10
7
3
0
3
1
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
13
5
0
8
0
0
0
0
0
0
0
0
0
0
0
24
0
13
5
16
1
0
1.5
0
5
0
28
40
60
80
10
8
220
0
248
110
190
110
35
30
0
60
5
2
3
10
11
1
0
0
0
0
1
4
1
1
1
0
3
0
0%
0%
3
5
9%
13%
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%
0%
0%
0%
0%
0%
0%
0%
0%
4%
7%
0%
0%
0%
0%
4%
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%
0%
0%
0%
0%
Condiments
Balsamic Vinegar
Catsup, A1, Heinz 57
honey
jelly
sugar-free jelly
Lemon or Lime juice
mayonnaise
Mustard
oil, olive, canola, etc
Oil & vinegar mixed
peanut butter
Bottle salad dressing
Kens Raspberry vin.
Kraft lo-fat Italian
Texas Pete, Tabasco
Wishbone Balsamic
Worcestershire
0.5
Planner
Guacamole
Pico de gallo
Recaito
Sofrito
sugar
sweet chili sauce
croutons
nuts, most
4 oz
cup
shotglass
shotglass
shotglass
shotglass
serving pkg
shotglass
2
1
0
0
0
0
1
4
1
6
0
1
28
14
1
1
3
9
1
4
28
16
5
2
0
0
0
0
0
0
0
0
15
0
0
0
0
0
0
18
0
0
0
0
0
0
2
0
164
31
4
16
108
70
46
190
2
1
0
1
19
5
4
0
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
9%
2%
18
0%
ea
plate
ea
plate
bowl
2 on plate
plate
each
14 pie
can
can
can
can
order (99g)
plate
plate
12
35
7
31
29
17
6
4
98
12
4
4
5
13
28
12
0
6
2
3
4
1
2
25
32
6
8
8
30
1
0
21
30
8
15
8
10
5
8
58
295
30
20
20
50
18
4
27
40
105
12
85
70
53
0
0
116
20
0
0
0
0
11
3
30
0
0
0
0
0
0
0
11
6
18
8
4
8
3
13
0
1
75
2
0
0
0
7
20
1
323
306
128
214
263
228
348
350
2290
200
120
120
225
190
411
246
16
4
8
0
2
0
6
30
163
5
3
3
6
9
3
12
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%
0%
0%
0%
0%
0%
0%
0%
0%
0
0
0
0
Plates
enchilada, beef
beef fajita
fajita, chicken
chicken poblano
chicken soup w avocado
lettuce rollups
Guacamole Salad
PB&J sandwich
pizza, cheese, Domino's
soup: H.C. pot roast
soup: Prog. Lite Italian
soup: Prog. Lite Veg
soup: C tomato w HFCS
Taco Bell chicken taco
Taco Salad
V5
0
0
35
88
0
Fruit
apple
apple sauce w HFCS
banana
blueberries
cantaloupe
cherries
figs
fruit salad w splenda
grapefruit
grapes
grapefruit pieces+juices
honeydew
lime
mango
orange juice
papaya, red
pear
peaches
pineapple
plum
raisins
strawberries
watermelon
2
3.5
1
1
1
medium 3
cup
small 6
1/3 cup (2 oz)
melon
1 cup cherries
medium (2)
cup
10 grapes
1 cup
7 melon
ea
ea
cup
12
medium
3
3/4 slice
2 1/8
shotglass
cup
1/8 of 10 lb
0
0
1
1
7
1
0
0.6
1
0
2
7
0
1
2
4
1
2
1
0
1
1
3.5
19
18
12
7
64
18
8
5
9
8
27
104
1
31
21
44
17
19
8
7
17
7
33
21
21
20
8
65
19
9
5
9
9
28
106
5
31
25
60
22
19
10
8
21
9
41
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
0
2
0
0
0
0
0
0
2
0
1
0
2
0
1
0
0
0
0
1
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
95
90
90
39
277
87
37
30
39
34
120
461
20
135
110
296
103
87
42
30
85
49
189
5
8
8
3
22
7
3
3
3
3
10
29
1
10
9
18
6
7
3
2
13
3
12
0%
0
0
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
5 oz
5 oz
can
can
ea
can
0
0
0
0
0
0
1
1
0
0
0
33
4
4
13
7
4
35
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
125
121
153
110
16
136
0
0
0
0
0
6
0%
0%
0%
0%
28
26%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
4%
19
16%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
Other
wine, red
wine, white
beer
beer, light
popsicle sugar-free
Soft drink (Pepsi)
Measures*- tbsp is a measuring tablespoon level full; 2 tbsp is 1 oz = a standard SHOTGLASS filled to the 1 oz mark, NOT full.
GL** - Glycemic Load
Instructions:
1
2
3
Enter your personal data in lines 209 or 210. The only essential element is the height the others can be left blank if you wish. A couple can both enter
their data. The information below line 210 explains the criterion used for the various components. An athlete that is a close match to your height and sex is
provided on lines 213 and 214 as an indication of a reasonable real-world weight goal. The athletes are from the lean sports like running, soccer, etc.
Anorexic supermodels and heavily muscled bodybuilders would not be suitable as goals for most people. The so-called ideal weight as calculated from the
Dr. Miller equations is also shown on lines 213 and 214.
Chose a calorie goal from the diet numbers shown on lines 209 and 210 in columns K through R. Enter the goal in cell I210.
Enter the start date at C3 (column c, row 3)
Planner
4
In the column for each day, enter the food amounts you plan to eat that day based on the measures in column K. (The blue numbers already in the light
green/blue columns are an example of a week done already. Just replace these with your own plans.)
The results shown in rows 4 thru 10 are the percent of your goal achieved by the food amounts selected. Row 11 shows the total Glycemic Load for the day.
Keep making changes to the foods and portions selected until you are satisfied with the results.
6
7
As changes happen, record them so you can use the worksheet as your history logbook.
Go to the Daily Menus tab at the lower left to go to the next section. The Planner tab gets you back to this page.
Use the Daily Menus sheets to schedule and keep track of your kitchen activities and your grocery shopping needs.
These can be printed for use in the kitchen or at the grocery store. Or a piece of paper works just fine. Building up a collection of these can be very helpful in
future planning as well as being a record of what you did. (The menus already filled-in in blue are those for the example week. Just replace them with your
own menus.
Entries DO NOT carry from one sheet to the next, exept for the date. Be sure that the entries on the Daily Menus are all entered correctly in the light green and blue planner
columns above.
Personal Data
male
female
Calories
needed:
Height Current
(inches) Weight
69
65
200
200
For
Height
For
Excess
Weight
1790
484
1400
Protein
682
Age
Exercize Level
(0 to 5)
67
66
2
2
M
F
For Age For Exercize Level
-13
-7
200
200
M
F
Calorie
Objective
chosen:
893
Gentle
diet
Maintain
weight
Gain
weight
1277
1777
2261
2461
2511
893
1393
2076
2276
2326
Athlete
Weight
Athlete
Ideal
weight
Miller equations for ideal weight
155
Tommy Eller soccer
152
56.2 kg + 1.41 kg for each inch over 5 feet
Mia Hamm soccer
132
53.1 kg + 1.36 kg for each inch over 5 feet
125
M
essential protein (g/kg/d)

max protein (g/kg/d)
0.75
2
0.75
2
Ideal weight maximum protein limit (g)

Ideal weight essential protein (g)
138
52
120
45
minimum goal:
Moderate diet
Aggressive diet
The average protein requirement for healthy adults in normal physical activiy is 0.75 g/kg/d.
For the endurance athlete, the protein intake must be 1.6 g/kg/d;
for a strength athlete, it must be 1.2 g/kg/d.
Note that above 2 g/kg/d of proteins, the protein excess is not assimilated and is therefore wasted since it is directly
eliminated in the urine (this additional work imposed on the kidneys may cause serious renal pathologies).
http://muscul.az.free.fr/uk/dietetic/proteines.htm
45
Sugars
Recommendations seem to be that natural sugars should be about 40% of

Net Carbs. Added sugar shouold not be used.
Net Carbs
Net Carbs are total carbs minus fiber carbs. The net carb goal is back calculated from the calorie goal minus protein and fat calories.
Cholesterol
Recommendations seem to be that cholesterol should be less than 200

milligrams per day
Fats (Lipids),
good & bad
Good Fats:
81%
Bad Fats:
19%
maximum essential lipid content

lipid calories
lipid grams in calories of goal.
25%
223
25
Mono- and polyunsaturated oils, olive oil, walnut (and other nut) oil,
fish oil, avocado oil, flaxseed oil.
Saturated fats, hydrogenated oils, pork fat, beef fat, chicken fat.
Some think butter fat may be beneficial in limited amounts.
40%
200
Lipids consist of several families of elements: Fatty acids which are synthesised by the body, apart from two, known
as the "essential" fatty acids, which must be provided by food (linoleic acid and linolic acid), Triglycerides
(synthesised by the body, which represent 95 % of the alimentary lipids), Cholesterol, Phospholipids,
Unsaponifiable substances.
Lipid intake is essential for brain development and maintenance of cell membranes.
The average lipid content must be between 30 and 33 % of the daily ration according to
http://muscul.az.free.fr/uk/dietetic/lipides.htm. Others are beginning to say that 15% is a
better target.
Calories
Calorie needs are determined from your height and other factors. This worksheet is an
approximation of the information available from the Mayo Clinic website:
Glycemic Load
Glycemic load is a measure of how much effect your food will have on blood sugar.
http://www.mayoclinic.com/health/calorie-calculator/NU00598
Information on foods is available from: http://nutritiondata.self.com
Planner
Monday
Tuesday
Wed
calorie
GL*
protein
sugar
Net carb
cholesterol
good fat
bad fat
calorie
GL*
protein
sugar
Net carb
cholesterol
good fat
bad fat
calorie
GL*
protein
sugar
Net carb
cholesterol
95%
45.8
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183%
36.7
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140
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0%
0%
111%
0%
140
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0%
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0%
0%
0%
0%
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0%
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27
23%
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10
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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%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0%
0%
10%
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
4%
19
16%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
7%
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%
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%
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%
0%
0%
0%
0%
0%
0%
Planner
Planner
Wed
Thur
Fri
good fat
bad fat
calorie
GL*
protein
sugar
Net carb
cholesterol
good fat
bad fat
calorie
GL*
protein
sugar
Net carb
cholesterol
good fat
bad fat
calorie
GL*
protein
sugar
15%
#VALUE!
85%
37.1
0%
#VALUE!
0%
#VALUE!
0%
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
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%
25%
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%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
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%
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%
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%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
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%
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%
0%
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0%
0%
0%
0%
0%
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
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%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
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%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
6%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
5%
2.6
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%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
Planner
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%
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%
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%
0%
0%
0%
0%
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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%
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%
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%
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%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0
1
0
0
0%
34%
0
18.5
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
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%
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%
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%
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%
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
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%
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%
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%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
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0%
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0%
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0%
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0%
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0%
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0%
0%
0%
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0%
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0%
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0%
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0%
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0%
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0%
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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%
0%
0%
0%
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0%
Planner
0
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
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0%
0%
0%
0%
0%
0%
0%
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0%
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0%
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0%
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0%
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0%
0%
0%
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0%
0%
0%
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0%
0%
0%
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0%
0%
0%
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0%
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0%
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0%
0%
0%
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0%
0%
0%
0%
0%
0%
0
0
0
0
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0%
0
0
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0
0
0
0
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0
0
0
0
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0
0
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0%
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0%
0%
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0%
0%
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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%
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%
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%
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%
0%
0%
0%
0%
0%
0%
10%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
3%
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%
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%
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%
0%
0%
0%
Planner
Planner
Sat
Net carb cholesterol good fat
bad fat
calorie
GL*
#VALUE!
0%
#VALUE!
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%
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%
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%
0%
0%
0%
#VALUE!
#VALUE!
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%
Planner
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%
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%
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%
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%
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%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
Planner
0%
0%
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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%
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0%
Planner
Daily Menus
Sun
Oct 17
Day:
Breakfast
9 am
Mon
Oct 18
Tue
Oct 19
Wed
Oct 20
Thur
Oct 21
Fri
Oct 22
Sat
Oct 23
1 oat
3 blueberry
1 oat
3 berry
1 oat
3 berry
1 nut
1 oat
3 blueberry
1 oat
3 berry
1 nut
1 oat
3 berry
1 oat
3 blueberry
1 bouillon cube
1 carrot
1celery
1 okra
1 tomata
1 2 tbs onion
.9 cup beans
4 lettuce
6 asparagus
hop
.25 cuke
.25 broccoli
1 2 tbs onion
1 chop suey veggies

1 hop
2 mushrooms
1 bouillon cube
1 carrot
1celery
1 okra
1 tomata
1 2 tbs onion
1 cup beans
1 chop suey veggies

1 hop
2 mushrooms
4 lettuce
6 asparagus
hop
.25 cuke
.25 broccoli
2 tbs onion
1 bouillon cube
1 carrot
1celery
1 okra
1 tomata
1 2 tbs onion
1 cup beans
Snack
11 am
Lunch
1 pm
1 lime juice
1 lime juice
Snack
4 pm
Supper
7 pm
.75 pork = 4 oz
1 tiny sweet potato
.4 avacado
Snack
10 pm
Protein
Net Carb
Bad Fat
Calorie
Total Glycemic Load
4 oz salmon
2 mushroom
.5 tomato
1 spinach
1 chicken
1 broccoli
.25 cauliflower
.75 pork = 4 oz
1 tiny sweet potato
1 green bean
1 chicken
1 broccoli
.25 cauliflower
1 apple
102%
#VALUE!
#VALUE!
95%
46
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
4 oz salmon
2 mushroom
.5 tomato
1 spinach
.75 pork = 4 oz
1 tiny sweet potato
1 green bean
1 apple
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
183%
#VALUE!
#VALUE!
85%
37
0%
#VALUE!
#VALUE!
0%
0
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0%
#VALUE!
#VALUE!
0%
0
Athletes
height
weight
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
100
105
110
113
118
125
126
130
135
142
145
150
152
Women
name and sport
weight
Lindsey Cassello cross country

Stephanie Cassello cross country
Mirai Nagasu figure skater
Lacy Schnoor freestyle skiing
Patricia Alcivar boxing
Mia Hamm soccer
Vanessa Fernandes triathlon
Brandi Chastain soccer
Liz McIntyre skiing
Nikki Roxx Pro Wrestling
Cat Power Pro wrestling
Marion Jones sprinter
Regina Kulikova tennis
81
Page 18
100
106
110
114
125
130
135
138
145
155
159
160
165
176
180
185
194
200
205
210
217
Athletes
Men
name and sport
jockey
Martin Garcia jockey
Alan Garcia jockey
Garrett Gomez jockey
Jerren Cochran Olympic boxer
Brett Camerota, Nordic Combined
Matt Kopansky cross country
Spud Webb basketball
Luke Mitrani Pro snowboarder
Tommy Eller soccer
Tobias Angerer, Cross-Country Skiing
Adam Nesbitt soccer
David Beckham soccer
Daniel Brodin hockey
Bobby Brown skier
Allen Robinson football
Neil Mammele baseball pitcher
Ken Dorsey football quarterback
Kobe Bryant basketball
Ryan Speier baseball pitcher
Tyrus Thomas basketball
Page 19

Goals:: The Instructions Are at The Bottom

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Goals:: The Instructions Are at The Bottom

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Oct 17 Oct 18 Oct 19 Oct 20 Oct 21 Oct 22 Oct 23

The instructions are at the bottom

Net Carb Cholesterol

Potential Diet Breakers

Food values (g)

use with caution

Salad & Vegetables

For Age For Exercize Level

Miller equations for ideal weight

Tommy Eller soccer

56.2 kg + 1.41 kg for each inch over 5 feet

Mia Hamm soccer

53.1 kg + 1.36 kg for each inch over 5 feet

essential protein (g/kg/d)

Ideal weight maximum protein limit (g)

Recommendations seem to be that natural sugars should be about 40% of

Recommendations seem to be that cholesterol should be less than 200

maximum essential lipid content

Information on foods is available from: http://nutritiondata.self.com

Net carb cholesterol good fat

1 chop suey veggies

1 chop suey veggies

Lindsey Cassello cross country

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