INPUTS

Please choose: BULK

Please Enter:
AGE (Years) 24
WEIGHT (lbs) 143
HEIGHT (CM) Feet Inches
5 7
BODYFAT (%) 13.6
GENDER MALE
Activity Level Today? Light Activity
1.4

Activity Level Activity Level Factor

Sedentary 1
Very Light Activity 1.2
Light Activity 1.4
Moderate Activity 1.6
High Activity 1.8
Extreme Activity 2

List
MAINTAIN Average
BULK Harris-Benedict formula, 1919 (LEAN, YOUNG, ACTIVE MALE)
CUT Mifflin-St Jeor, 1990s
Katch-McArdle (only use if you know bf%)

MALE
FEMALE

Cut Maintenance
Male 1478.9635308603 1643.292812
Female 1324.0940449824 1471.215606

Weight in kg
64.86370891

Height in inches
67
Height in cm
170.18
 RESULTS
CALORIES REQUIRED TODAY: 2,531
Harris-Benedict formula, 1919 (LEAN,
Method
MINIMUM
Minimum PROTEIN Required: 62
Minimum FAT Required: 64
Minimum CARBOHYDRATES Required: 426
RECOMMENDED
Recommended PROTEIN Required: 124
Recommended FAT Required: 64
Recommended CARBOHYDRATES Required: 364
PERSONAL PREFERENCE
PROTEIN 185
FAT 64
CARBOHYDRATES 303

By sedentary we mean doing nothing all day (sleeping and watching TV).

By very light activity we mean doing nothing physical. Working a desk job or on a comp
your day.

By light activity we mean having a non-physical job (desk, computer, etc.) but performin
average walking) but no hard training.

By moderate activity we mean having a non-physical job, performing some sort of phys
session in your routine. This is where most of you are at.

By high activity we mean either training plus a physical job or non-physical job and twic

By extreme activity we mean a very physical job and daily hard training.
1919 (LEAN, YOUNG, ACTIVE MALE)
So if our 220 pound bodybuilder with a BMR of 2122 calories/day is moderately active,
f you know bf%) 3395 calories per day. This is the amount of food to consume to maintain present body

Bulk Cut Factor: 0.9

1807.622093 Bulk Factor: 1.1
1618.337166
SULTS
2,531
arris-Benedict formula, 1919 (LEAN, YOUNG, ACTIVE
MALE)
NIMUM
62
64
426
MMENDED
124
64
364
L PREFERENCE
185
64
303

ping and watching TV).

cal. Working a desk job or on a computer and not performing any type of physical activity during

b (desk, computer, etc.) but performing some sort of physical activity during the day (e.g. above

cal job, performing some sort of physical activity during the day, and including a daily workout
are at.

sical job or non-physical job and twice-a-day training sessions.

nd daily hard training.

22 calories/day is moderately active, his daily energy expenditure is bumped up to 2122 x 1.6 =
o consume to maintain present body weight.
 Basal Metabolic Rate (BMR) Inputs
Harris-Benedict formul
Weight (kg) 65
Height (cm) 170 Men
Age (Years) 24 Women
Bodyfat (%) 13.6

Activity Level Activity Level Factor

Sedentary 1
Very Light Activity 1.2
Light Activity 1.4
Moderate Activity 1.6
High Activity 1.8
Extreme Activity 2

By sedentary we mean doing nothing all day (sleeping and watching TV).

By very light activity we mean doing nothing physical. Working a desk job or on a computer and not performing any
activity during your day.

By light activity we mean having a non-physical job (desk, computer, etc.) but performing some sort of physical activ
day (e.g. above average walking) but no hard training.

By moderate activity we mean having a non-physical job, performing some sort of physical activity during the day, a
daily workout session in your routine. This is where most of you are at.

By high activity we mean either training plus a physical job or non-physical job and twice-a-day training sessions.

By extreme activity we mean a very physical job and daily hard training.
So if our 220 pound bodybuilder with a BMR of 2122 calories/day is moderately active, his daily energy expenditure
2122 x 1.6 = 3395 calories per day. This is the amount of food to consume to maintain present body weight.
Source:
http://www.t-nation.com/free_online_article/sports_body_training_performance/the_carb_cycling_codex
 Harris-Benedict formula, 1919 (LEAN, YOUNG, ACTIVE MALE) Mifflin-St Jeor, 1990s
1643.2928121 Men
men 1471.2156055 Women

http://www.freedieting.com/tools/calorie_calculator.htm

Average
Men Maintanence
and not performing any type of physical Women Maintanence

ome sort of physical activity during the

activity during the day, and including a

day training sessions.

daily energy expenditure is bumped up to

ent body weight.

b_cycling_codex
Mifflin-St Jeor, 1990s Katch-McArdle (only use if you bf%)
1598.533452 LBM 1580.512481
1432.533452 56.0422444982

ols/calorie_calculator.htm

1607.446248
1494.753846
 Macronutrients Required Minimum
Cut rec. Cut Min./Bulk Rec. Bulk Min.
Protein (grams) 185 124 62
Fat (grams) 64

Calories From Protein 741 494 247

Calories From Fat 579 579 579
Total 1320 1073 826
 Inputs
kg lbs
Weight 65 143
Bodyfat 13.60%
Lean Body Mass 56 124
Body Fat Percentage Categories
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32%+ 25%+
Food Energy (kJ)
Protein Shake (Water, Normal Scoop) 444
Glutamine (1/3 serve) 40
Oats 689
Egg Whites (10 eggs whites) 483
Normal Egg (2 Eggs) 581
Chicken Breast (140grams) 1080
Roasted Vegetable Brown Rice (1 Serving) 860
Baked Potato (Large)
Almonds 810
White Bread (2 Slices) - Sunblest Soft White THICK 699
Butter 14g LURPAK Light 313
Strawbery Fruit Spread IXL 169
Prawns (108 grams) 368
Lamb (Cutlets Frenched) 100grams 645
Lamb Rump Steak 100grams 1005
Beef (Ribeye) 100 grams
Beef (Eye Fillet) 100grams 746
Beef (Scotch Fillet) 100 grams 863
Beef (New York) 100grams 719
Cottage Cheese (Half Tub - 100grams) 355

Unhealthy Meals
Suminoya Chicken Terriyaki (1/4 Chicken) 2479
Guzman Y Gomez (Beef Nachos) 4310
Indian Tandoori Thigh Fillet (100 grams) 594
Small Plain Naan (31 grams) 653

McDonalds (Singapore)
Hamburger
Cheeseburger
Double Cheeseburger
Big Mac
Chicken McNugget
McChicken
McSpicy Single
McWings (2 Wings)
Mega Big Mac
DblMcSpicy -
Quarter Pounder
Double Quarter
French Fries -Small
French Fries -Medium
French Fries -Large
Coca Cola -16oz
16Oz
Coke Lite - 160z
Iced Milo - 16Oz
Iced Lemon Tea - 16 oz
Cup Corn - 4.5Oz
Cup Corn - 3Oz
Jasmine Green Tea

KFC (Singapore)
O.R.Chicken - WingServings (gm) 53
O.R.Chicken - ThighServings (gm) 128
O.R.Chicken - DrumstickServings (gm) 63
O.R.Chicken - RibServings (gm) 105
O.R.Chicken - BreastServings (gm) 178
HC Chicken - WingServings (gm) 58
HC Chicken - ThighServings (gm) 142
HC Chicken - DrumstickServings (gm) 86
HC Chicken - RibServings (gm) 93
HC Chicken - BreastServings (gm) 160

Winglets 4pcsServings (gm) 73

Whipped Potato (Reg)Servings (gm) 95
French Fries (Reg)Servings (gm) 85

Pepsi (Reg)Servings (gm) 330ml

Iced milo (16oz)Servings (gm) 470ml

Subway (Singapore)
Subs
6" BMT®
6" Meatball
6" Steak & Cheese
6" Subway Melt
6" Tuna
6" Roast Beef
6" Roasted Chicken Breast
6" SUBWAY Club
BMT
Meatball
Steak & Cheese
SUBWAY Melt
Tuna
Roast Beef
Roasted Chicken Breast
SUBWAY Club
Breads
6" Country Wheat Bread
6" Hearty Italian Bread
6" Italian (White) Bread
6" Parmesan Oregano Bread
6" Sesame Italian Bread
6" Sourdough Bread
6" Wheat Bread
Deli Style Roll
Wrap
Condiments & Extras
Cheddar Cheese (2 slices)
Light Mayonnaise (1 T)
Mayonnaise (1T)
Mustard (2 tsp)
Olive Oil Blend (1 tsp)
Pepperjack Cheese (2 slices)
Processed American Cheese (2 slices)
Provolone Cheese (2 slices)
Swiss Cheese (2 slices)
Vinegar (1 tsp)
Salad Dressings (2 oz)
Fat Free French
Fat Free Italian
Fat Free Ranch
Vegetables
Green Peppers (3 strips)
Lettuce
Olives (3 rings)
Onions
Pickles (3 chips)
Tomato (3 wheels)
BEVERAGES
COCA COLA ® Classic Small
COCA COLA ® Classic Medium
COCA COLA ® Classic Large

Red Mango Original Nonfat Frozen Yoghurt

Supplements
Animal Pak (2 paks) 167.472
Animal Flex (1 pak) 37.6812
ON Fish Oil
CLA

SUM 4138

TARGET
CHANGE REQUIRED
Energy (Calories) Protein Fat Total Fat-Saturated Carbohydrate Dietary Fibre
106.047578268 24 0 0 1 0
9.55383588 1 1 0 1 0
164 6 3.3 0.6 27.5 7.4
115.362568251 24.1 0 0 1 0
138.769466157 12.7 10.3 3.4 1.4
258 38.3 10.4 2.9 0 0
205.40747142 5.1 2.6 1 37.4 5
278 7 63 7
193.46517657 7.6 16.7 1.2 2.1 3.5
176 6.6 1.2 0.6 36.6 1.7
76 0.07 8.4 3.3 0.07 0
40 0.1 0.1 9.8 0.1
88 19 1.3 0.7 0 0
154 19 9 3 0 0
240 28.1 14.2 0 0 0
249 27 15 5.7
178.3 31.9 5.5 1.8 0 0
206.3 30.3 9.4 3.6 0 0
172 29.6 5.1 1.9 0 0
84.790293435 10 2.2 1.5 6.1 0

592 48 35 10 20 0
1029.42581607 37.5 58.6 19.6 89.8
142 16.9 7.6 2.6 1.6 0
156 6.8 4.2 0 23 0

249 12 8 4.1 33 3
298 14 12 6.8 33 3
433 25 22 12.7 33 4
522 24 26 11.5 49 5
331 18 15 5.6 16 1
395 14 18 5.2 44 3
585 23 26 7.8 65 3
497 31 34 11.2 16 1
695 39 38 18 50 7
924 42 42 13.6 96 4
508 28 26 7.4 37 5
811 53 48 8.8 38 9
239 3 12 4.8 30 2
374 4 19 7.6 47 4
 441 5 22 8.9 55 5
153 0 0 0 39 0

1 0 0 0 0 0
598 16 16 10.7 98 16
142 0 0 0 35 0
90 3 2 0.5 16 0
60 2 1 0.3 11 0
95 0 0 0 24 0

157 11.8 9.9 3.4 5.3

329 25.6 20.6 7.2 10.4
149 16.4 8.5 3.3 1.7
257 27.1 14.1 5.7 5.7
381 41.1 19.6 7.5 10.1
190 11.5 13.3 5.3 6
399 25.8 27 10.8 13.1
212 16.9 12.8 5.2 7.5
220 16.9 16.3 7.1 10
390 29.6 24.2 10.1 13.6

211 10.1 13.1 4.6 12.7

51 1.9 0.3 0.1 10.4
274 3.1 14.6 6.8 32.5

155 0 0 0 38.7
284.4 8.1 7.1 3.3 47.4

453 21 24 40 3
501 23 25 46 4
362 23 13 41 4
384 22 15 40 3
419 18 21 39 3
264 18 4.5 39 3
311 25 6 40 3
294 22 5 40 3
272 16 19 11 3
320 17 20 17 4
181 17 8 12 4
203 17 10 11 3
238 13 16 10 3
114 12 3 11 3
137 16 3 12 3
145 17 3.5 12 3

206 8 2.5 39 3
191 7 2 36 2
178 7 2 33 2
195 8 3 34 2
210 8 4.5 34 2
265 10 3 49 2
186 7 1.5 36 3
150 5 2.5 27 1
200 6 2 39 1

60 4 5 0 0
46 0 5 1 0
111 0 12 0 0
8 0 0 0 0
45 0 5 0 0
40 2 3.5 0 0
41 2 3.5 0 0
51 4 4 0 0
53 4 4 0 0
1 0 0 0 0

70 0 0 17 0
20 0 0 4 0
60 0 0 14 0

2 0 0 0 0
3 0 0 0 0
3 0 0.3 0 0
5 0 0 1 0
1 0 0 0 0
7 0 0.1 2 0

160 0 0 41 0
230 0 0 56 0
330 0 0 82 0

80 2 0 0 19 0
 40 6 0 0 4 2
9 1 0 0 0
10 1
10 1

2529 192 92 33 232 4

2,531 185 64 303

0% -3% -30% 30%
Sodium (mg) Servings Today
50 4
0
4.8
360
141
0
360

1
293.5 2
4.5 2
2 2
667
62
0.1

49
47
0
300

2973
1310
95
0

480
720
1080
970
530
770
1320
1100
1210
2280
1031
1178
190
290
 350
10

40
270
10
240
160
20

299 1
538
256
545 2
837
271
601
312
540
733

310
332 1
62 1

3.2
142.2 1

1740
1350
1200
1720
1180
840
880
1250
1440
1050
890
1410
 880
660
730
1070

360
350
350
400
360
460
360
260
670

95
100
80
115
0
210
200
125
30
0

390
610
530

0
0
25
0
125
0

110 1.5
 0
0
6
6

2890
 Inputs Cm
Height (cm) 170
A = Ankle circumference at the smallest point
W = Wrist circumference measured on the hand side of the styloid process. (The
styloid process is the bony lump on the outside of your wrist.)
Bodyfat (% at which you want to predict your max lean body mass) 10

MAXIMUM LEAN BODY MASS (lbs) 161

BODY WEIGHT (lbs) 179

MAXIMUM MUSCULAR MEASUREMENTS (inches)

Chest 45
Biceps 16
Forearms 13
Neck 16
Thighs 23
Calves 16

Source:
http://www.weightrainer.net/potential.html

Measurement Procedure:
Chest - measured relaxed (not expanded), arms at sides, tape under armpits
Biceps - flexed, at largest point
Forearms - fist clenched, hand out straight, measured at largest point
Neck - below Adam's apple at smallest point
Thighs - standing relaxed, midway between hip and knee
Calves - standing relaxed, at largest point
* For all measurements tape should be snug but not compressing the flesh.
 Inches
66.93
8.13

6.75
10

161

179
 Inputs kg/cm lbs/inches
Weight 65 143
Height 170 67
Ratio 2.14

Weight /
Height Neck Biceps Forearm
1.9 14 13.1 10.9
1.97 14.25 13.35 11.1
2.04 14.5 13.6 11.3
2.11 14.75 13.85 11.55
2.18 15 14.1 11.8
2.26 15.3 14.35 12
2.33 15.6 14.6 12.2
2.41 15.85 14.85 12.4
2.49 16.1 15.1 12.6
2.57 16.4 15.4 12.85
2.65 16.7 15.7 13.1
2.73 16.95 15.95 13.3
2.82 17.2 16.2 13.5
2.9 17.5 16.45 13.7
2.99 17.8 16.7 13.9
3.09 18.05 17 14.15
3.2 18.3 17.3 14.4
3.29 18.55 17.55 14.6
3.38 18.8 17.8 14.8

Source:
http://www.impulseadventure.com/weights/ideal.html
Chest Waist Hips Thigh Calf Shoulders
36.4 27.3 32.8 19.7 13.1 44.1
37.15 27.85 33.45 20.05 13.35 44.9
37.9 28.4 34.1 20.4 13.6 45.8
38.6 28.9 34.7 20.8 13.85 46.6
39.3 29.4 35.3 21.2 14.1 47.5
40 29.7 35.95 21.6 14.35 47.9
40.7 30 36.6 22 14.6 48.4
41.4 30.8 37.25 22.35 14.85 49.7
42.1 31.6 37.9 22.7 15.1 51.0
42.8 32.1 38.55 23.1 15.4 51.8
43.5 32.6 39.2 23.5 15.7 52.6
44.25 33.15 39.85 23.9 15.95 53.5
45 33.7 40.5 24.3 16.2 54.4
45.7 34.25 41.1 24.65 16.45 55.3
46.4 34.8 41.7 25 16.7 56.2
47.2 35.4 42.45 25.45 17 57.1
48 36 43.2 25.9 17.3 58.1
48.7 36.55 43.85 26.3 17.55 59.0
49.4 37.1 44.5 26.7 17.8 59.9
Ratios Used
Bicep/ Forearm 1.2
Chest/ Waist 1.33
Chest/Hips 1.11
Hips/ Thighs 1.66
Thighs/ Calf 1.5
Shoulders/Waist 1.614
Technically, once protein & fat needs are met, the surplus should be predominantly from carbohydrate. This will hel
tonnage moved, etc), in addition to maxing out the anabolic signals that occur through fuller glycogen stores. A surp
inefficient for the objective at hand, and a surplus from 100% fat would stand a greater chance of it getting stored in
contribute to muscle protein synthesis). I don't think you have to draw really hard lines on the exact breakdown of t
unfavorable effects from an isocaloric combo of the macros comprising the surplus. But speaking hypothetically & h
the surplus should be carbs>protein>fat. For smaller surpluses (200-300 kcal), I've seen good results by splitting the
incidental fat rounding out the remainder.

*-To gain weight, you need to take in more calories from food than your body expends.
-To maximise muscle gain and minimise fat gain, you need to eat a GOOD DIET and EXERCISE including WEIGHT TRA
-Aim to gain 1-1.5kg or 2-3lbs a month, any more may result in excessive fat gain.

-To lose weight, you need to take in less calories from food than your body expends.
-To maximise fat loss and minimise muscle loss, you need to eat a GOOD DIET and EXERCISE.
-Aim to lose 2-3kg or 4-6lbs a month, any more may result in excessive muscle loss.
http://www.scientificpsychic.com/fitness/diet.html
m carbohydrate. This will help support progressive increases in work output (total
uller glycogen stores. A surplus coming from 100% protein would be very
chance of it getting stored in the adipose (not to mention only minimally
on the exact breakdown of the surplus, and I personally haven't seen any
speaking hypothetically & highly nit-pickingly once protein & fat needs are met,
good results by splitting the surplus evenly between protein & carbs, with

CISE including WEIGHT TRAINING.

CISE.