Ingredient Description Unit Fat (g) Carbs (g) Protein (g)

almond butter MaraNatha brand, all na 1 g 0.50 0.22 0.19

almond flaxseed butter Trader Joe's Almond Bu 1 g 0.53 0.19 0.22
almonds raw 1 oz 14.36 5.60 6.03
apple fuji apple 1 oz 0.04 3.59 0.07
asparagus cooked 1 oz 0.03 1.10 0.62
athletic greens Athletic Greens Superf 1 g 0.00 0.40 0.33
avocado raw 1 oz 4.37 2.45 0.56
baby spinach raw 1 oz 0.00 1.00 0.67
bamboo baby shoots, cooked 1 oz 0.09 1.51 0.75
banana raw 1 oz 0.09 6.48 0.31
bean trio truRoots Organic Spro 1 oz 0.08 4.47 1.82
blueberries frozen, safeway brand 1 oz 0.00 4.05 0.00
bok choy boiled, drained 1 oz 0.05 0.50 0.44
brazil nuts shelled 1 oz 18.83 3.48 4.06
broccoli boiled 1 oz 0.12 2.02 0.67
brown rice med grain cooked 1 oz 0.24 6.67 0.66
brussels sprouts boiled, drained 1 oz 0.10 2.00 0.70
C4 Extreme Cellucor C4 Extreme 1 scoop 0.00 0.00 0.00
carrots baby, raw 1 oz 0.04 2.34 0.18
casein protein Optimum Nutrition Gol 1 scoop 1.00 3.00 24.00
cauliflower cooked 1 oz 0.10 1.12 0.50
celery raw, edible portion 1 oz 0.05 0.84 0.20
Cell-Tech MuscleTech Cell-Tech H1 scoop 0.00 38.50 0.00
chia seeds Bob's Red Mill 1g 0.35 0.38 0.23
chicken Coleman Organic 99% 1 oz 0.25 0.00 6.50
cinnamon saigon cinnamon, pow 1 g 0.03 0.80 0.04
cottage cheese lucerne large curd 4% 1 oz 1.25 1.00 3.26
creatine Optimum Nutrition Cre 1 g 0.00 0.00 0.00
cucumber raw with peel 1 oz 0.03 1.03 0.18
dungeness crab Alcatraz Bay Seafood 1 oz 0.25 0.50 6.50
egg whole, large 1 egg 4.97 0.38 6.29
egg white cooked egg white 1 oz 0.05 0.21 3.08
egg yolk large egg yolk 1 egg 4.51 0.61 2.70
eggplant raw 1 oz 0.05 1.62 0.29
ezekial bread Trader Joe's Daily Br 1 slice 1.50 14.00 4.00
filet mignon beef 1 oz 4.00 0.00 8.00
flaxseed oil Barlean's Highest Lign 1 g 1.08 0.00 0.00
flaxseeds Bob's Red Mill Organi 1g 0.40 0.35 0.20
glutamine Optimum Nutrition Gl 1g 0.00 0.00 0.00
green bean snap or string 1 oz 0.03 2.02 0.52
green pepper raw 1 oz 0.05 1.32 0.24
green tea Lipton green tea 1 bag 0.00 0.00 0.00
green vibrance Vibrant Health Green 1g 0.06 0.58 0.22
hazelnuts dry roasted 1 oz 17.70 5.00 4.30
hemp pro 70 Manitoba Harvest Hem 1 g 0.15 0.15 0.70
hydro whey Optimum Nutrition Plat1 scoop 1.00 2.00 30.00
kale cooked 1 oz 0.20 2.84 0.94
ketchup Heinz Reduced Sugar 1 oz 0.00 1.77 0.00
king oyster mushroom raw 1 oz 0.12 1.82 0.95
lettuce romaine, raw 1 oz 0.09 0.93 0.35
Life's Basics Plant Protein LifeTime Life's Basics 1g 0.03 0.06 0.69
liquid egg whites Egg Whites Internation 1 oz 0.00 0.23 3.02
macadamia nuts dry roasted 1 oz 21.57 3.64 2.21
milk fat free milk 1 oz 0.00 1.51 1.04
Modern BCAA USP Labs Modern BCAA1 scoop 0.00 0.00 0.00
mozzarella Trader Joe's Sliced, P 1 oz 5.00 0.00 8.00
multivitamin Controlled Labs Orange 1 pill 0.00 0.00 0.00
Myofusion Gaspari Nutrition Myof 1 scoop 3.00 5.00 25.00
nutiva hemp protein Nutiva Organic Hemp P 1 g 0.10 0.30 0.50
oatmeal oats dry 1 oz 2.13 19.14 3.54
onion sweet onions, raw 1 oz 0.02 2.14 0.23
pistachios Wonderful Pistachios, 1g 0.47 0.27 0.20
pork sung cooked dried pork 1g 0.18 0.25 0.46
portobello grilled 1 oz 0.21 1.44 1.16
quinoa cooked, 1 cup quinoa t 1 oz 0.60 6.24 1.21
rice cake Lundberg organic brow 1 cake 0.50 14.00 1.00
salmon atlantic salmon, cooke 1 oz 3.07 0.00 5.64
salsa Safeway Select Southw 1 oz 0.00 2.00 0.00
scallops baked or broiled 1 oz 0.88 0.66 4.59
shrimp without shell, raw 1 oz 0.49 0.26 5.79
SizeOn Gaspari Nutrition Siz 1 scoop 0.00 39.00 7.00
sunflower seeds Trader Joe's Roasted 1g 0.55 0.15 0.21
SuperPump Max Gaspari Nutrition Sup 1 scoop 0.00 3.00 0.00
sweet potato baked 1 oz 0.04 5.87 0.57
tilapia cooked 1 oz 0.48 0.00 5.69
tomato raw 1 oz 0.05 1.02 0.23
top sirloin beef loin top sirloin 1 oz 5.00 0.00 5.25
tuna Starkist Chunk Light T 1 oz 0.25 0.00 5.50
tuna steak ahi 1 oz 0.20 0.00 6.60
turkey 99% fat free ground tu 1 oz 0.33 0.00 7.00
turkey breast Columbus Roasted Tur 1 oz 0.25 0.50 6.00
turkey burger pattie, 24 oz zucchini, 1 oz 0.21 0.42 4.44
vitamineral green HealthForce SuperFood 1 g 0.03 0.41 0.36
vitargo Genr8 Vitargo, Grape F1 scoop 0.00 35.00 0.00
waxy maize Optimum Nutrition Gly 1 scoop 0.00 35.00 0.00
whey protein Optimum Nutrition Gol 1 scoop 1.50 4.00 24.00
whole wheat spaghetti, pasta, maca 1 oz 0.20 7.50 1.50
xtend Scivation Xtend 1 scoop 0.00 0.00 0.00
yogurt Chobani Vanilla Greek 1 oz 0.00 2.25 2.75
zma pro Universal Nutrition ZM 1 pill 0.00 0.00 0.00
zucchini boiled, drained 1 oz 0.01 1.11 0.18
Calories Cholesterol (mg) Sodium (mg) Fiber (g) Cost Meal 1 QTY
5.94 0.027 whey protein 1
6.25 nutiva hemp protein 40
164.00 0.00 0.00 3.30 0.413 oatmeal 2
13.00 almonds 0.3
6.00 0.100 multivitamin 3
3.33 0.233
47.00 0.313
6.67 0.100
8 0.243 Meal 2 QTY
25.00 0.067 chicken 6
26.51 0.00 1.66 1.82 brown rice 8
16.20 0.343 broccoli 6
3.00 0.018 almonds 0.5
186.00
10.00 0.00 12.00 0.90 0.101
32.00 0.00 0.00 0.50 0.060
10.00 0.187 Meal 3 QTY
0.00 0.658 liquid egg whites 6
10.00 0.024 whey protein 1
120.00 10.00 220.00 0.00 0.958 oatmeal 2
6.00 vitamineral green 12
4.00 0.037
155.00 0.939
4.62
30.00 13.75 18.75 0.00 0.374 WORKOUT QTY
2.61 0.124 xtend 1
27.60 0.140 SuperPump Max 1
0.00 0.00 0.00 0.00 0.025 SizeOn 1
4.00
30.00 22.50
74.00 0.211 Meal 4 QTY
15.00 0.142 whey protein 2
55.00 0.211 waxy maize 1
7.00 0.049 glutamine 5
80.00 0.175 creatine 5
58.00 vitamineral green 12
9.23 0.00 0.00 0.00 0.036
4.50 0.00 0.25 0.30
0.00 0.00 0.00 0.00 0.031
9.00 0.037 Meal 5 QTY
6.00 0.043 salmon 6
 0.00 0.130 brown rice 8
3.75 0.00 3.89 0.24 0.069 broccoli 6
183.00
4.67 0.00 1.00 0.00 0.043
140.00 0.00 170.00 0.00 1.435
14.00 0.00 12.00 Meal 6 QTY
8.86 0.285 tilapia 6
10 0.124 brown rice 8
5.00 broccoli 6
3.33 0.00 1.35 0.06 0.035
13.94 0.00 46.47 0.00 0.297
203.00
10.43 0.029 Meal 7 QTY
0.00 0.368 casein protein 1
80.00 0.333 nutiva hemp protein 40
0.00 0.00 0.00 0.00 0.104 flaxseeds 28
150.00 40.00 60.00 0.846 glutamine 5
3.00 0.00 0.00 0.27 0.025 zma pro 3
106.31 0.00 0.00 2.83 0.105
9.00
5.33
4.59 0.023
10.00
34.64 0.00 0.20 0.60 0.048
60.00 0.00
52.00 16.67 16.67 0.00 0.624
10.00 0.083
30.00 9.00
30.00
180.00 15.00 280.00 0.00 1.624
6.06 0.00 0.00 0.03
10.00 0.00 35.00 0.00 0.825
26.00
27.00 14.00 15.00 0.00 0.374
5.00 0.043
67.50
25.00 7.50 0.299
30.00 12.00
30.00
30.00 0.624
20.63
3.40 0.00 5.50 0.25 0.112
140.00 0.00 0.00 0.00 1.650
140.00 0.00 0.00 0.00 0.292
130.00 30.00 100.00 0.00 0.771
35.00 0.00 1.00 0.80
5.00 0.00 230.00 0.681
21.25 0.187
0.00 0.00 0.00 0.00 0.161
5.00 0.062
Fat (g) Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Fiber (g) Cost 10:00 AM
1.50 4.00 24.00 130.00 30.00 100.00 0.00 0.77
4.00 12.00 20.00 120.00 0.00 0.00 10.67 1.01
4.25 38.27 7.09 212.62 0.00 0.00 5.67 0.21
4.31 1.68 1.81 49.20 0.00 0.00 0.99 0.12
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.31
14.06 55.95 52.90 511.82 30.00 100.00 17.33 2.43
22% 40% 38%

Fat (g) Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Fiber (g) Cost 12:30 PM
1.50 0.00 39.00 180.00 82.50 112.50 0.00 2.25
1.92 53.36 5.28 256.00 0.00 0.00 4.00 0.48
0.72 12.12 4.02 60.00 0.00 72.00 5.40 0.60
7.18 2.80 3.02 82.00 0.00 0.00 1.65 0.21
11.32 68.28 51.32 578.00 82.50 184.50 11.05 3.54
17% 47% 35%

Fat (g) Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Fiber (g) Cost 3:00 PM
0.00 1.39 18.13 83.65 0.00 278.85 0.00 1.78
1.50 4.00 24.00 130.00 30.00 100.00 0.00 0.77
4.25 38.27 7.09 212.62 0.00 0.00 5.67 0.21
0.36 4.88 4.36 40.80 0.00 66.00 3.00 1.34
6.11 48.55 53.57 467.08 30.00 444.85 8.67 4.10
12% 42% 46%

Fat (g) Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Fiber (g) Cost 4:00 PM
0.00 0.00 0.00 5.00 0.00 230.00 0.00 0.68
0.00 3.00 0.00 10.00 0.00 35.00 0.00 0.82
0.00 39.00 7.00 180.00 15.00 280.00 0.00 1.62
0.00 42.00 7.00 195.00 15.00 545.00 0.00 3.13

Fat (g) Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Fiber (g) Cost 6:00 PM
3.00 8.00 48.00 260.00 60.00 200.00 0.00 1.54
0.00 35.00 0.00 140.00 0.00 0.00 0.00 0.29
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.15
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.13
0.36 4.88 4.36 40.80 0.00 66.00 3.00 1.34
3.36 47.88 52.36 440.80 60.00 266.00 3.00 3.45
7% 44% 49%

Fat (g) Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Fiber (g) Cost 7:00 PM
18.44 0.00 33.84 312.00 100.00 100.00 0.00 3.75
 1.92 53.36 5.28 256.00 0.00 0.00 4.00 0.48
0.72 12.12 4.02 60.00 0.00 72.00 5.40 0.60
21.08 65.48 43.14 628.00 100.00 172.00 9.40 4.83
30% 42% 28%

Fat (g) Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Fiber (g) Cost 9:30 PM
2.88 0.00 34.14 162.00 84.00 90.00 0.00 2.25
1.92 53.36 5.28 256.00 0.00 0.00 4.00 0.48
0.72 12.12 4.02 60.00 0.00 72.00 5.40 0.60
5.52 65.48 43.44 478.00 84.00 162.00 9.40 3.33
10% 54% 36%

Fat (g) Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Fiber (g) Cost 12:00 AM
1.00 3.00 24.00 120.00 10.00 220.00 0.00 0.96
4.00 12.00 20.00 120.00 0.00 0.00 10.67 1.01
11.20 9.80 5.60 126.00 0.00 7.00 8.40 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.15
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.48
16.20 24.80 49.60 366.00 10.00 227.00 19.07 2.61
33% 22% 45%
Totals Calories % total Calories per gram
Fat (g) 78 705 18% Fat
Carbs (g) 418 1700 44% Carb
Protein (g) 353 1436 37% Protein
Calories 3665 3841 Ethanol
Cholesterol 412
Sodium 2101 Food costs
Fiber 78 Day (no tax)
Day
Effective Total Calories % total Week
Fat (g) 78 705 20% Month
Effective Carbs (g) 341 1384 39% Per meal
Protein (g) 353 1436 41%
3524 Estimates
Weight (lbs)
Burn Rate
Calories (Gain)
Calories (Lose)
Protein

SANDBOX QTY Fat (g) Carbs (g) Protein (g) Calories

hydro whey 1.5 1.50 3.00 45.00 210.00
oatmeal 2 4.25 38.27 7.09 212.62
broccoli 0 0.00 0.00 0.00 0.00
liquid egg whites 0 0.00 0.00 0.00 0.00
whey protein 0 0.00 0.00 0.00 0.00
pistachios 0 0.00 0.00 0.00 0.00
yogurt 0 0.00 0.00 0.00 0.00
5.75 41.27 52.09 422.62
per gram
9.082218 Time Interval Hours awake
4.063098 10:00 AM 0.00 0.00
4.063098 12:30 PM 2.50 2.50
7.170172 3:00 PM 2.50 5.00
4:00 PM 1.00 6.00
6:00 PM 2.00 8.00
$ 27.42 7:00 PM 1.00 9.00
$ 29.75 9:30 PM 2.50 11.50
$ 208.22 12:00 AM 2.50 14.00
$ 904.76
$ 4.25
Calories
700.00
210
600.00
3360
3860 500.00

2860 400.00
315.00 300.00
200.00
Cholesterol (mg) Sodium (mg) Fiber (g) Cost
100.00
0.00 255.00 0.00 2.15
0.00
0.00 0.00 5.67 0.21 0.00 2.50 5.00 6.00 8.00
0.00 0.00 0.00 0.00
Column AP
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 Carbs
0.00 255.00 5.67 2.36
80.00
70.00
60.00
50.00
40.00
30.00
20.00
10.00
0.00
0.00 2.50 5.00 6.00 8.00

Column AN

Fat
25.00

20.00
 Fat
25.00

20.00

15.00

10.00

5.00

0.00
0.00 2.50 5.00 6.00 8.00

Column AM

Protein
60.00

50.00

40.00

30.00

20.00

10.00

0.00
0.00 2.50 5.00 6.00 8.00

Column AO
 Amount (g) Speed (g / hr) Cumulativ
Fat Carbs Protein Calories Fat Carbs Protein Calories Fat
14.06 55.95 52.90 511.82 14.06
11.32 68.28 51.32 578.00 4.53 27.31 20.53 231.20 25.38
6.11 48.55 53.57 467.08 2.44 19.42 21.43 186.83 31.49
0.00 42.00 7.00 195.00 0.00 42.00 7.00 195.00 31.49
3.36 47.88 52.36 440.80 1.68 23.94 26.18 220.40 34.85
21.08 65.48 43.14 628.00 21.08 65.48 43.14 628.00 55.93
5.52 65.48 43.44 478.00 2.21 26.19 17.38 191.20 61.45
16.20 24.80 49.60 366.00 6.48 9.92 19.84 146.40 77.65

Calories Calories / hour

700.00
600.00
500.00
400.00
300.00
200.00
100.00
0.00
5.00 6.00 8.00 9.00 11.50 14.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00

Column AP Column AT

Carbs Carbs / hour

70.00
60.00
50.00
40.00
30.00
20.00
10.00
0.00
5.00 6.00 8.00 9.00 11.50 14.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00

Column AN Column AR

Fat Fat / hour

25.00

20.00
 Fat Fat / hour
25.00

20.00

15.00

10.00

5.00

0.00
5.00 6.00 8.00 9.00 11.50 14.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00

Column AM Column AQ

Protein Protein / hour

50.00
45.00
40.00
35.00
30.00
25.00
20.00
15.00
10.00
5.00
0.00
5.00 6.00 8.00 9.00 11.50 14.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00

Column AO Column AS
 Cumulative (g)
Carbs Protein Calories
55.95 52.90 511.82
124.23 104.21 1089.82
172.78 157.78 1556.90
214.78 164.78 1751.90
262.67 217.14 2192.70
328.15 260.28 2820.70
393.63 303.72 3298.70
418.43 353.32 3664.70

ur Calories (cumulative)
4000.00
3500.00
3000.00
2500.00
2000.00
1500.00
1000.00
500.00
0.00
10.00 12.00 14.00 16.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00 16.00

Column AX

r Carbs (cumulative)
450.00
400.00
350.00
300.00
250.00
200.00
150.00
100.00
50.00
0.00
0.00 12.00 14.00 16.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00 16.00

Column AV

Fat (cumulative)
90.00
80.00
70.00
 Fat (cumulative)
90.00
80.00
70.00
60.00
50.00
40.00
30.00
20.00
10.00
0.00
0.00 12.00 14.00 16.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00 16.00

Column AU

ur Protein (cumulative)
400.00
350.00
300.00
250.00
200.00
150.00
100.00
50.00
0.00
0.00 12.00 14.00 16.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00 16.00

Column AW
.00 16.00

00 16.00
00 16.00

00 16.00
Ingredient Description Unit Fat (g) Carbs (g) Protein (g)
almond butter MaraNatha brand, all na 1 g 0.50 0.22 0.19
almond flaxseed butter Trader Joe's Almond Bu 1 g 0.53 0.19 0.22
almonds raw 1 oz 14.36 5.60 6.03
apple fuji apple 1 oz 0.04 3.59 0.07
asparagus cooked 1 oz 0.03 1.10 0.62
athletic greens Athletic Greens Superf 1 g 0.00 0.40 0.33
avocado raw 1 oz 4.37 2.45 0.56
baby spinach raw 1 oz 0.00 1.00 0.67
bamboo baby shoots, cooked 1 oz 0.09 1.51 0.75
banana raw 1 oz 0.09 6.48 0.31
bean trio truRoots Organic Spro 1 oz 0.08 4.47 1.82
blueberries frozen, safeway brand 1 oz 0.00 4.05 0.00
bok choy boiled, drained 1 oz 0.05 0.50 0.44
brazil nuts shelled 1 oz 18.83 3.48 4.06
broccoli boiled 1 oz 0.12 2.02 0.67
brown rice med grain cooked 1 oz 0.24 6.67 0.66
brussels sprouts boiled, drained 1 oz 0.10 2.00 0.70
C4 Extreme Cellucor C4 Extreme 1 scoop 0.00 0.00 0.00
carrots baby, raw 1 oz 0.04 2.34 0.18
casein protein Optimum Nutrition Gol 1 scoop 1.00 3.00 24.00
cauliflower cooked 1 oz 0.10 1.12 0.50
celery raw, edible portion 1 oz 0.05 0.84 0.20
Cell-Tech MuscleTech Cell-Tech H1 scoop 0.00 38.50 0.00
chia seeds Bob's Red Mill 1g 0.35 0.38 0.23
chicken Coleman Organic 99% 1 oz 0.25 0.00 6.50
cinnamon saigon cinnamon, pow 1 g 0.03 0.80 0.04
cottage cheese lucerne large curd 4% 1 oz 1.25 1.00 3.26
creatine Optimum Nutrition Cre 1 g 0.00 0.00 0.00
cucumber raw with peel 1 oz 0.03 1.03 0.18
dungeness crab Alcatraz Bay Seafood 1 oz 0.25 0.50 6.50
egg whole, large 1 egg 4.97 0.38 6.29
egg white cooked egg white 1 oz 0.05 0.21 3.08
egg yolk large egg yolk 1 egg 4.51 0.61 2.70
eggplant raw 1 oz 0.05 1.62 0.29
ezekial bread Trader Joe's Daily Br 1 slice 1.50 14.00 4.00
filet mignon beef 1 oz 4.00 0.00 8.00
flaxseed oil Barlean's Highest Lign 1 g 1.08 0.00 0.00
flaxseeds Bob's Red Mill Organi 1g 0.40 0.35 0.20
glutamine Optimum Nutrition Gl 1g 0.00 0.00 0.00
green bean snap or string 1 oz 0.03 2.02 0.52
green pepper raw 1 oz 0.05 1.32 0.24
green tea Lipton green tea 1 bag 0.00 0.00 0.00
green vibrance Vibrant Health Green 1g 0.06 0.58 0.22
hazelnuts dry roasted 1 oz 17.70 5.00 4.30
hemp pro 70 Manitoba Harvest Hem 1 g 0.15 0.15 0.70
hydro whey Optimum Nutrition Plat1 scoop 1.00 2.00 30.00
kale cooked 1 oz 0.20 2.84 0.94
ketchup Heinz Reduced Sugar 1 oz 0.00 1.77 0.00
king oyster mushroom raw 1 oz 0.12 1.82 0.95
lettuce romaine, raw 1 oz 0.09 0.93 0.35
Life's Basics Plant Protein LifeTime Life's Basics 1g 0.03 0.06 0.69
liquid egg whites Egg Whites Internation 1 oz 0.00 0.23 3.02
macadamia nuts dry roasted 1 oz 21.57 3.64 2.21
milk fat free milk 1 oz 0.00 1.51 1.04
Modern BCAA USP Labs Modern BCAA1 scoop 0.00 0.00 0.00
mozzarella Trader Joe's Sliced, P 1 oz 5.00 0.00 8.00
multivitamin Controlled Labs Orange 1 pill 0.00 0.00 0.00
Myofusion Gaspari Nutrition Myof 1 scoop 3.00 5.00 25.00
nutiva hemp protein Nutiva Organic Hemp P 1 g 0.10 0.30 0.50
oatmeal oats dry 1 oz 2.13 19.14 3.54
onion sweet onions, raw 1 oz 0.02 2.14 0.23
pistachios Wonderful Pistachios, 1g 0.47 0.27 0.20
pork sung cooked dried pork 1g 0.18 0.25 0.46
portobello grilled 1 oz 0.21 1.44 1.16
quinoa cooked, 1 cup quinoa t 1 oz 0.60 6.24 1.21
rice cake Lundberg organic brow 1 cake 0.50 14.00 1.00
salmon atlantic salmon, cooke 1 oz 3.07 0.00 5.64
salsa Safeway Select Southw 1 oz 0.00 2.00 0.00
scallops baked or broiled 1 oz 0.88 0.66 4.59
shrimp without shell, raw 1 oz 0.49 0.26 5.79
SizeOn Gaspari Nutrition Siz 1 scoop 0.00 39.00 7.00
sunflower seeds Trader Joe's Roasted 1g 0.55 0.15 0.21
SuperPump Max Gaspari Nutrition Sup 1 scoop 0.00 3.00 0.00
sweet potato baked 1 oz 0.04 5.87 0.57
tilapia cooked 1 oz 0.48 0.00 5.69
tomato raw 1 oz 0.05 1.02 0.23
top sirloin beef loin top sirloin 1 oz 5.00 0.00 5.25
tuna Starkist Chunk Light T 1 oz 0.25 0.00 5.50
tuna steak ahi 1 oz 0.20 0.00 6.60
turkey 99% fat free ground tu 1 oz 0.33 0.00 7.00
turkey breast Columbus Roasted Tur 1 oz 0.25 0.50 6.00
turkey burger pattie, 24 oz zucchini, 1 oz 0.21 0.42 4.44
vitargo Genr8 Vitargo, Grape F1 scoop 0.00 35.00 0.00
waxy maize Optimum Nutrition Gly 1 scoop 0.00 35.00 0.00
whey protein Optimum Nutrition Gol 1 scoop 1.50 4.00 24.00
whole wheat spaghetti, pasta, maca 1 oz 0.20 7.50 1.50
xtend Scivation Xtend 1 scoop 0.00 0.00 0.00
yogurt Chobani Vanilla Greek 1 oz 0.00 2.25 2.75
zma pro Universal Nutrition ZM 1 pill 0.00 0.00 0.00
zucchini boiled, drained 1 oz 0.01 1.11 0.18
Calories Cholesterol (mg) Sodium (mg) Fiber (g) Cost Meal 1 QTY
5.94 0.027 whey protein 1
6.25 nutiva hemp protein 40
164.00 0.00 0.00 3.30 0.413 oatmeal 2
13.00 almonds 0.3
6.00 0.100 multivitamin 3
3.33 0.233
47.00 0.313
6.67 0.100
8 0.243 Meal 2 QTY
25.00 0.067 chicken 6
26.51 0.00 1.66 1.82 brown rice 8
16.20 0.343 broccoli 6
3.00 0.018 almonds 0.5
186.00
10.00 0.00 12.00 0.90 0.063
32.00 0.00 0.00 0.50 0.060
10.00 0.187 Meal 3 QTY
0.00 0.658 liquid egg whites 6
10.00 0.024 whey protein 1
120.00 10.00 220.00 0.00 0.958 oatmeal 2
6.00 green vibrance 12
4.00 0.037
155.00 0.939
4.62
30.00 13.75 18.75 0.00 0.374 WORKOUT QTY
2.61 0.124 xtend 1
27.60 0.140 SuperPump Max 1
0.00 0.00 0.00 0.00 0.025 SizeOn 1
4.00
30.00 22.50
74.00 0.211 Meal 4 QTY
15.00 0.142 whey protein 2
55.00 0.211 waxy maize 1
7.00 0.049 glutamine 5
80.00 0.175 creatine 5
58.00 green vibrance 12
9.23 0.00 0.00 0.00 0.036
4.50 0.00 0.25 0.30
0.00 0.00 0.00 0.00 0.031
9.00 0.037 Meal 5 QTY
6.00 0.043 salmon 6
 0.00 0.130 brown rice 8
3.75 0.00 3.89 0.24 0.069 broccoli 6
183.00
4.67 0.00 1.00 0.00 0.043
140.00 0.00 170.00 0.00 1.435
14.00 0.00 12.00 Meal 6 QTY
8.86 0.285 tilapia 6
10 0.124 brown rice 8
5.00 broccoli 6
3.33 0.00 1.35 0.06 0.035
13.94 0.00 46.47 0.00 0.297
203.00
10.43 0.029 Meal 7 QTY
0.00 0.368 casein protein 1
80.00 0.333 nutiva hemp protein 40
0.00 0.00 0.00 0.00 0.104 flaxseeds 28
150.00 40.00 60.00 0.846 glutamine 5
3.00 0.00 0.00 0.27 0.025 zma pro 3
106.31 0.00 0.00 2.83 0.105
9.00
5.33
4.59 0.023
10.00
34.64 0.00 0.20 0.60 0.048
60.00 0.00
52.00 16.67 16.67 0.00 0.499
10.00 0.083
30.00 9.00
30.00
180.00 15.00 280.00 0.00 1.624
6.06 0.00 0.00 0.03
10.00 0.00 35.00 0.00 0.825
26.00
27.00 14.00 15.00 0.00 0.374
5.00 0.043
67.50
25.00 7.50 0.299
30.00 12.00
30.00
30.00 0.624
20.63
140.00 0.00 0.00 0.00 1.650
140.00 0.00 0.00 0.00 0.292
130.00 30.00 100.00 0.00 0.771
35.00 0.00 1.00 0.80
5.00 0.00 230.00 0.681
21.25 0.187
0.00 0.00 0.00 0.00 0.161
5.00 0.062
Fat (g) Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Fiber (g) Cost 10:00 AM
1.50 4.00 24.00 130.00 30.00 100.00 0.00 0.77
4.00 12.00 20.00 120.00 0.00 0.00 10.67 1.01
4.25 38.27 7.09 212.62 0.00 0.00 5.67 0.21
4.31 1.68 1.81 49.20 0.00 0.00 0.99 0.12
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.31
14.06 55.95 52.90 511.82 30.00 100.00 17.33 2.43
22% 40% 38%

Fat (g) Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Fiber (g) Cost 12:30 PM
1.50 0.00 39.00 180.00 82.50 112.50 0.00 2.25
1.92 53.36 5.28 256.00 0.00 0.00 4.00 0.48
0.72 12.12 4.02 60.00 0.00 72.00 5.40 0.38
7.18 2.80 3.02 82.00 0.00 0.00 1.65 0.21
11.32 68.28 51.32 578.00 82.50 184.50 11.05 3.31
17% 47% 35%

Fat (g) Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Fiber (g) Cost 3:00 PM
0.00 1.39 18.13 83.65 0.00 278.85 0.00 1.78
1.50 4.00 24.00 130.00 30.00 100.00 0.00 0.77
4.25 38.27 7.09 212.62 0.00 0.00 5.67 0.21
0.77 6.90 2.63 45.00 0.00 46.70 2.83 0.83
6.52 50.57 51.84 471.28 30.00 425.55 8.50 3.59
12% 43% 44%

Fat (g) Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Fiber (g) Cost 4:00 PM
0.00 0.00 0.00 5.00 0.00 230.00 0.00 0.68
0.00 3.00 0.00 10.00 0.00 35.00 0.00 0.82
0.00 39.00 7.00 180.00 15.00 280.00 0.00 1.62
0.00 42.00 7.00 195.00 15.00 545.00 0.00 3.13

Fat (g) Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Fiber (g) Cost 6:00 PM
3.00 8.00 48.00 260.00 60.00 200.00 0.00 1.54
0.00 35.00 0.00 140.00 0.00 0.00 0.00 0.29
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.15
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.13
0.77 6.90 2.63 45.00 0.00 46.70 2.83 0.83
3.77 49.90 50.63 445.00 60.00 246.70 2.83 2.95
8% 46% 46%

Fat (g) Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Fiber (g) Cost 7:00 PM
18.44 0.00 33.84 312.00 100.00 100.00 0.00 3.00
 1.92 53.36 5.28 256.00 0.00 0.00 4.00 0.48
0.72 12.12 4.02 60.00 0.00 72.00 5.40 0.38
21.08 65.48 43.14 628.00 100.00 172.00 9.40 3.85
30% 42% 28%

Fat (g) Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Fiber (g) Cost 9:30 PM
2.88 0.00 34.14 162.00 84.00 90.00 0.00 2.25
1.92 53.36 5.28 256.00 0.00 0.00 4.00 0.48
0.72 12.12 4.02 60.00 0.00 72.00 5.40 0.38
5.52 65.48 43.44 478.00 84.00 162.00 9.40 3.10
10% 54% 36%

Fat (g) Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Fiber (g) Cost 12:00 AM
1.00 3.00 24.00 120.00 10.00 220.00 0.00 0.96
4.00 12.00 20.00 120.00 0.00 0.00 10.67 1.01
11.20 9.80 5.60 126.00 0.00 7.00 8.40 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.15
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.48
16.20 24.80 49.60 366.00 10.00 227.00 19.07 2.61
33% 22% 45%
Totals Calories % total Calories per gram
Fat (g) 78 713 19% Fat
Carbs (g) 422 1716 45% Carb
Protein (g) 350 1422 37% Protein
Calories 3673 3851 Ethanol
Cholesterol 412
Sodium 2063 Food costs
Fiber 78 Day (no tax)
Day
Effective Total Calories % total Week
Fat (g) 78 713 20% Month
Effective Carbs (g) 345 1401 40% Per meal
Protein (g) 350 1422 40%
3536 Estimates
Weight (lbs)
Burn Rate
Calories (Gain)
Calories (Lose)
Protein

SANDBOX QTY Fat (g) Carbs (g) Protein (g) Calories

brown rice 3 0.72 20.01 1.98 96.00
bean trio 6 0.50 26.84 10.93 159.05
broccoli 6 0.72 12.12 4.02 60.00
liquid egg whites 2 0.00 0.46 6.04 27.88
whey protein 1 1.50 4.00 24.00 130.00
pistachios 0 0.00 0.00 0.00 0.00
yogurt 0 0.00 0.00 0.00 0.00
3.44 63.43 46.98 472.94
per gram
9.082218 Time Interval Hours awake
4.063098 10:00 AM 0.00 0.00
4.063098 12:30 PM 2.50 2.50
7.170172 3:00 PM 2.50 5.00
4:00 PM 1.00 6.00
6:00 PM 2.00 8.00
$ 24.97 7:00 PM 1.00 9.00
$ 27.09 9:30 PM 2.50 11.50
$ 189.61 12:00 AM 2.50 14.00
$ 823.90
$ 3.87
Calories
700.00
210
600.00
3360
3860 500.00

2860 400.00
315.00 300.00
200.00
Cholesterol (mg) Sodium (mg) Fiber (g) Cost
100.00
0.00 0.00 1.50 0.18
0.00
0.00 9.94 10.93 0.00 0.00 2.50 5.00 6.00 8.00
0.00 72.00 5.40 0.38
Column AP
0.00 92.95 0.00 0.59
30.00 100.00 0.00 0.77
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 Carbs
30.00 274.89 17.83 1.92
80.00
70.00
60.00
50.00
40.00
30.00
20.00
10.00
0.00
0.00 2.50 5.00 6.00 8.00

Column AN

Fat
25.00

20.00
 Fat
25.00

20.00

15.00

10.00

5.00

0.00
0.00 2.50 5.00 6.00 8.00

Column AM

Protein
60.00

50.00

40.00

30.00

20.00

10.00

0.00
0.00 2.50 5.00 6.00 8.00

Column AO
 Amount (g) Speed (g / hr) Cumulativ
Fat Carbs Protein Calories Fat Carbs Protein Calories Fat
14.06 55.95 52.90 511.82 14.06
11.32 68.28 51.32 578.00 4.53 27.31 20.53 231.20 25.38
6.52 50.57 51.84 471.28 2.61 20.23 20.74 188.51 31.90
0.00 42.00 7.00 195.00 0.00 42.00 7.00 195.00 31.90
3.77 49.90 50.63 445.00 1.89 24.95 25.32 222.50 35.67
21.08 65.48 43.14 628.00 21.08 65.48 43.14 628.00 56.75
5.52 65.48 43.44 478.00 2.21 26.19 17.38 191.20 62.27
16.20 24.80 49.60 366.00 6.48 9.92 19.84 146.40 78.47

Calories Calories / hour

700.00
600.00
500.00
400.00
300.00
200.00
100.00
0.00
5.00 6.00 8.00 9.00 11.50 14.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00

Column AP Column AT

Carbs Carbs / hour

70.00
60.00
50.00
40.00
30.00
20.00
10.00
0.00
5.00 6.00 8.00 9.00 11.50 14.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00

Column AN Column AR

Fat Fat / hour

25.00

20.00
 Fat Fat / hour
25.00

20.00

15.00

10.00

5.00

0.00
5.00 6.00 8.00 9.00 11.50 14.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00

Column AM Column AQ

Protein Protein / hour

50.00
45.00
40.00
35.00
30.00
25.00
20.00
15.00
10.00
5.00
0.00
5.00 6.00 8.00 9.00 11.50 14.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00

Column AO Column AS
 Cumulative (g)
Carbs Protein Calories
55.95 52.90 511.82
124.23 104.21 1089.82
174.80 156.05 1561.10
216.80 163.05 1756.10
266.70 213.68 2201.10
332.18 256.82 2829.10
397.66 300.26 3307.10
422.46 349.86 3673.10

ur Calories (cumulative)
4000.00
3500.00
3000.00
2500.00
2000.00
1500.00
1000.00
500.00
0.00
10.00 12.00 14.00 16.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00 16.00

Column AX

r Carbs (cumulative)
450.00
400.00
350.00
300.00
250.00
200.00
150.00
100.00
50.00
0.00
0.00 12.00 14.00 16.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00 16.00

Column AV

Fat (cumulative)
90.00
80.00
70.00
 Fat (cumulative)
90.00
80.00
70.00
60.00
50.00
40.00
30.00
20.00
10.00
0.00
0.00 12.00 14.00 16.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00 16.00

Column AU

ur Protein (cumulative)
400.00
350.00
300.00
250.00
200.00
150.00
100.00
50.00
0.00
0.00 12.00 14.00 16.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00 16.00

Column AW
.00 16.00

.00 16.00
00 16.00

.00 16.00
Date Time Type Weight (lb)Fat % Water % Muscle % Bone (lb) Thigh (mm)
### 11:00 PM Evening 197.8 16.6 56.7 43.4 6.4 6.4
### 3:00 PM Morning 196.2 16.4 57.1 43.2 6.4 6.4
### 12:19 PM Morning 196.0 16.3 57.0 43.5 6.4 6.3
### 1:30 AM Late night 200.4 17.0 56.2 43.5 6.4 6.0
### 11:39 AM Morning 193.6 15.9 57.8 42.5 6.2 5.8
### 12:25 AM Late night 201.6 17.4 55.9 43.1 6.4 6.1
### 7:38 PM Evening 199.0 17.0 56.4 42.8 6.2 6.1
### 1:31 AM Late night 201.0 17.2 56.1 43.2 6.4 6.2
### 1:00 PM Morning 198.4 17.0 56.7 42.2 6.2 5.7
### 2:00 AM Late night 205.6 17.9 54.7 44.7 6.6 6.4
### 2:00 AM Late night 204.0 17.7 55.3 43.7 6.4 6.2
### 1:00 AM Late night 207.0 18.4 54.8 43.1 6.4 6.3
### 12:50 AM Late night 207.2 18.7 54.5 42.6 6.2 5.7
### 11:53 AM Morning 205.0 18.4 55.2 41.9 6.2 6.0
### 11:53 AM Morning 206.0 18.6 55.1 41.8 6.2 5.9
### 1:07 AM Late night 214.6 19.8 52.6 44.4 6.6 6.3
Chest (mm) Waist (mm) Fat % (3JP) Fat (lb) FFM (lb) Water (lb) Fat Carbs Protein
6.4 12.3 14.8 29.3 45.5 123.0 57 225 266
6.5 10.9 14.0 28.1 46.4 125.5 72 260 312
7.7 12.2 15.4 30.3 44.7 121.0 72 260 312
7.0 11.0 14.2 28.4 46.4 125.6 73 315 319
7 11.1 14.1 27.3 44.9 121.4 73 315 319
6.9 11.6 14.5 29.3 46.5 125.8 78 346 349
6.9 10.6 13.9 27.7 46.2 125.0 78 346 349
7.1 12.1 15.0 30.1 46.1 124.8 83 364 358
7.1 11.1 14.1 28.0 46.0 124.4 83 364 358
6.7 11.4 14.5 29.7 47.5 128.4 81 369 362
6.4 12.1 14.6 29.7 47.1 127.2 82 344 344
6.7 10.2 13.7 28.3 48.2 130.4 79 356 346
6.6 11.3 13.9 28.9 48.2 130.2 79 356 346
7.4 11.8 14.9 30.5 47.1 127.4 80 355 353
7.9 11.5 14.9 30.7 47.3 127.9 80 355 353
7.8 11.9 15.3 32.9 49.1 132.6 82 353 361
Calories Workout Run (min)
2511 0
2951 0
2951 0
3218 arms 0
3218 back 0
3504 chest 0
3504 arms 20
3665 chest 30
3665 legs 0
3684 0
3514 chest 30
3552 chest 0
3552 Shoulders 0
3581 Chest 0
3581 0
3648 Shoulders 0
Other notes
First day using BodyMetrix
Day after huge cheat meal (Shelley's birthday) of birthday cake and hotpot
1st day of bulking - Day after cheat meal Chinese New Year @ Ying & Christine's place
4th day of bulking - arms
5th day of bulking - back
Started taking milk 1/30/12
11th day of bulking - Started using creatine
16th day of bulking - Day after 2 rest days.
Been feeling fat and bloated recently, either from milk or creatine.
Had 2 cheat meals over the weekend - New Sun Hong Kong, and Samovar. Noticing big muscle gains.
Started split workout, heavy lifting in the morning, abs and running at night. Cut out milk and yogurt from my diet.
Had 3 cheat meals over the weekend, but ate less to compensate.
Cheated for 3 days while Shelley was here
Cheated for 18 days (Benji's wedding, Benji's visit to SF). Back on diet today. Gained 1% body fat.
Back on the diet, having approx 1 cheat meal per day of sushi. Measurements taken after waking before breakfast.
Back on diet from 6 weeks of Vietnam and Indonesia travel, and cheating about 3-4 times a week.
The Real Weight of Chicken
Product Label weight Price / lb Total price Real weight
Foster Farms 99% lean chicken 1.400 $ 6.49 $ 9.09 1.404
Extreme Value 97% lean chicken 3.530 $ 1.99 $ 7.02 3.376
Extreme Value 97% lean chicken 3.130 $ 1.99 $ 6.23 2.976
Totals 8.060 $ 3.49 $ 22.34 7.756

Chinatown prices Costco prices

Ingredient Price / lb Ingredient Price / lb
bok choy $ 0.29 spinach $ 1.60
green pepper $ 0.69 broccoli $ 1.00

taro $ 0.59 asparagus $ 1.60

eggplant $ 0.79 chicken (Foster Farms 99% lean) $ 2.99
napa cabbage $ 0.29

white mushroom $ 1.59

king oyster mushroom $ 1.99
long green bean $ 0.59

broccoli $ 0.69
bamboo shoot $ 3.89
carrot $ 0.39
tomato $ 0.69
salmon $ 5.99
zucchini $ 0.99
celery $ 0.59
asparagus $ 1.39

1/8/12 Groceries
Veggies: 30.9 lbs, $27.04, Chinatown
Chicken: 12.23 lbs, $25.57, Safeway
Lobster: 2.65 lbs, $23.79
Salmon: $18.66

1/30/12 Groceries
Chinatown (Veggies, brown rice, shrimp): $67.05
Trader Joes Chicken: $90.81
Safeway Salmon: $28.52

2/12/12 Groceries
Total: $107.72
Costco Chicken: $43.27
Costco veggies (spinach, broccoli, asparagus): $36.49
Kim Chi (3 jars): $6.99 each
Visible fat weight Cooked weight % loss (label) % loss (fat) % loss (cooked)
0.000 1.212 -0.3% 0.0% 13.7%
0.072 2.714 4.4% 2.1% 19.6%
0.120 2.410 4.9% 4.0% 19.0%
0.192 6.336 3.8% 2.5% 18.3%
Real price / lb Price increase
$ 7.50 16%
$ 2.59 30%
$ 2.58 30%
$ 4.22 21%

Rice Stats
1 measuring cup = 5.6 oz uncooked rice
Weight of rice pot without lid = 14.2 oz
Ratio: 5.6 oz rice to 6.76 oz water (based on 5 measuring cups of

Oatmeal Stats
5 oz steel cut oats + 18 oz water = 21.45 oz oatmeal

Quinoa Stats
5 oz quinoa + 12 oz water = 15.3 oz quinoa

Bean Stats
Weight of rice pot without lid = 14.0 oz (397 g)
Weight of dry beans = 10.8 oz (306 g)
Weight of water = 53.10 oz (1505 g)
Weight of cooked beans = 62.6 oz (1776 g)
Weight of cooked beans (drained) = 42.00 oz (1191 g)
Dry to Cooked ratio = 3.8888888
5 measuring cups of uncooked rice)
Day Morning Details Evening
Mon Back Chest
Tue Abs Legs
Wed Cardio Shoulders
Thu Abs Arms
Fri Cardio, Chest Back
Sat Abs
Sun Cardio, Shoulders, Arms
Details
Barbell incline bench press, dumbbell bench press, incline dumbbell flys
Barbell squat, Leg press, Leg extensions
Standing shoulder press, Wide-grip upright barbell row, Standing dumbbell upright row, Side lateral raise, Seated b
Barbell curl, Seated dumbbell curl, Preacher curl, Lying tricep press, Tricep pushdown, Dumbbell incline tricep exte
Barbell deadlift, One-arm dumbbell row, Wide-grip lat pulldown
Jason old data
Date Weight (lbs)Body Fat % Calories
11/30/2011 212.0
12/8/2011 208.9 18.35
12/9/2011 208.0
12/15/2011 209.0
12/17/2011 206.7
12/19/2011 204.9
12/20/2011 205.6
1/2/2012 203.7
1/18/2012 198.0 2527
Ingredient Description Unit Fat (g) Carbs (g) Protein (g)
almond butter MaraNatha brand, all na 1 g 0.50 0.22 0.19
almond flaxseed butter Trader Joe's Almond Bu 1 g 0.53 0.19 0.22
almonds raw 1 oz 14.37 5.60 6.03
apple fuji apple 1 oz 0.04 3.59 0.07
asparagus cooked 1 oz 0.03 1.10 0.62
athletic greens Athletic Greens Superf 1 g 0.00 0.40 0.33
avocado raw 1 oz 4.37 2.45 0.56
baby spinach raw 1 oz 0.00 1.00 0.67
bamboo baby shoots, cooked 1 oz 0.09 1.51 0.75
banana raw 1 oz 0.09 6.48 0.31
blueberries frozen, safeway brand 1 oz 0.00 4.05 0.00
bok choy boiled, drained 1 oz 0.05 0.50 0.44
brazil nuts shelled 1 oz 18.83 3.48 4.06
broccoli boiled 1 oz 0.12 2.02 0.67
brown rice med grain cooked 1 oz 0.22 5.55 0.62
brussels sprouts boiled, drained 1 oz 0.10 2.00 0.70
C4 Extreme Cellucor C4 Extreme 1 scoop 0.00 0.00 0.00
carrots baby, raw 1 oz 0.04 2.34 0.18
casein protein Optimum Nutrition Gol 1 scoop 1.00 3.00 24.00
cauliflower cooked 1 oz 0.10 1.12 0.50
celery raw, edible portion 1 oz 0.05 0.84 0.20
Cell-Tech MuscleTech Cell-Tech H1 scoop 0.00 38.50 0.00
chia seeds Bob's Red Mill 1g 0.35 0.38 0.23
chicken Coleman Organic 99% 1 oz 0.25 0.00 6.50
cinnamon saigon cinnamon, pow 1 g 0.03 0.80 0.04
cottage cheese lucerne large curd 4% 1 oz 1.25 1.00 3.26
creatine Optimum Nutrition Cre 1 g 0.00 0.00 0.00
cucumber raw with peel 1 oz 0.03 1.03 0.18
dungeness crab Alcatraz Bay Seafood 1 oz 0.25 0.50 6.50
egg whole, large 1 egg 4.97 0.38 6.29
egg white cooked egg white 1 oz 0.05 0.21 3.08
egg yolk large egg yolk 1 egg 4.51 0.61 2.70
eggplant raw 1 oz 0.05 1.62 0.29
ezekial bread Trader Joe's Daily Br 1 slice 1.50 14.00 4.00
filet mignon beef 1 oz 4.00 0.00 8.00
flaxseed oil Barlean's Highest Lign 1 g 1.08 0.00 0.00
flaxseeds Bob's Red Mill Organi 1g 0.40 0.35 0.20
glutamine Optimum Nutrition Gl 1g 0.00 0.00 0.00
green bean snap or string 1 oz 0.03 2.02 0.52
green pepper raw 1 oz 0.05 1.32 0.24
green tea Lipton green tea 1 bag 0.00 0.00 0.00
green vibrance Vibrant Health Green 1g 0.06 0.58 0.22
hazelnuts dry roasted 1 oz 17.70 5.00 4.30
hydro whey Optimum Nutrition Plat1 scoop 1.00 2.00 30.00
kale cooked 1 oz 0.20 2.84 0.94
ketchup Heinz Reduced Sugar 1 oz 0.00 1.77 0.00
king oyster mushroom raw 1 oz 0.12 1.82 0.95
lettuce romaine, raw 1 oz 0.09 0.93 0.35
liquid egg whites All Whites 100% Liqui 1 oz 0.00 0.00 3.08
macadamia nuts dry roasted 1 oz 21.57 3.64 2.21
milk fat free milk 1 oz 0.00 1.51 1.04
Modern BCAA USP Labs Modern BCAA1 scoop 0.00 0.00 0.00
mozzarella Trader Joe's Sliced, P 1 oz 5.00 0.00 8.00
multivitamin Controlled Labs Orange 1 pill 0.00 0.00 0.00
Myofusion Gaspari Nutrition Myof 1 scoop 3.00 5.00 25.00
oatmeal oats dry 1 oz 1.67 17.78 4.25
onion sweet onions, raw 1 oz 0.02 2.14 0.23
pistachios Wonderful Pistachios, 1g 0.47 0.27 0.20
pork sung cooked dried pork 1g 0.18 0.25 0.46
portobello grilled 1 oz 0.21 1.44 1.16
quinoa cooked, 1 cup quinoa t 1 oz 0.60 6.24 1.21
rice cake Lundberg organic brow 1 cake 0.50 14.00 1.00
salmon atlantic salmon, cooke 1 oz 3.07 0.00 5.64
salsa Safeway Select Southw 1 oz 0.00 2.00 0.00
scallops baked or broiled 1 oz 0.88 0.66 4.59
shrimp without shell, raw 1 oz 0.49 0.26 5.79
SizeOn Gaspari Nutrition Siz 1 scoop 0.00 39.00 7.00
SuperPump Max Gaspari Nutrition Sup 1 scoop 0.00 3.00 0.00
sweet potato baked 1 oz 0.04 5.87 0.57
tilapia cooked 1 oz 0.48 0.00 5.69
tomato raw 1 oz 0.05 1.02 0.23
top sirloin beef loin top sirloin 1 oz 5.00 0.00 5.25
tuna Starkist Chunk Light T 1 oz 0.25 0.00 5.50
tuna steak ahi 1 oz 0.20 0.00 6.60
turkey 99% fat free ground tu 1 oz 0.33 0.00 7.00
turkey breast Columbus Roasted Tur 1 oz 0.25 0.50 6.00
turkey burger pattie, 24 oz zucchini, 1 oz 0.21 0.42 4.44
vitargo Genr8 Vitargo, Grape F1 scoop 0.00 35.00 0.00
waxy maize Optimum Nutrition Gly 1 scoop 0.00 35.00 0.00
whey protein Optimum Nutrition Gol 1 scoop 1.50 4.00 24.00
xtend Scivation Xtend 1 scoop 0.00 0.00 0.00
yogurt Chobani Vanilla Greek 1 oz 0.00 2.25 2.75
zma pro Universal Nutrition ZM 1 pill 0.00 0.00 0.00
zucchini boiled, drained 1 oz 0.01 1.11 0.18
nutiva hemp protein Nutiva Organic Hemp P 1 g 0.10 0.30 0.50
Calories Cholesterol (mg) Sodium (mg) Cost Meal 1 QTY Fat (g)
5.94 0.027 whey protein 2 3.00
6.25 oatmeal 2 3.34
164.00 0.00 0.00 0.413 almonds 0.5 7.19
13.00 multivitamin 3 0.00
6.00 0.100 13.53
3.33 0.233 22%
47.00 0.313
6.67 0.100 Meal 2 QTY Fat (g)
8 0.243 chicken 6 1.50
25.00 0.067 brown rice 8 1.76
16.20 0.343 broccoli 4 0.48
3.00 0.018 almonds 0.5 7.19
186.00 10.93
10.00 0.00 12.00 0.063 19%
26.88 0.00 0.00 0.060
10.00 0.187 Meal 3 QTY Fat (g)
0.00 0.658 liquid egg whites 12 0.00
10.00 0.024 oatmeal 2 3.34
120.00 10.00 220.00 0.958 green vibrance 12 0.77
6.00 4.11
4.00 0.037 9%
155.00 0.939
4.62 WORKOUT QTY Fat (g)
30.00 13.75 18.75 0.374 xtend 1 0.00
2.61 0.124 SuperPump Max 1 0.00
27.60 0.140 SizeOn 1 0.00
0.00 0.00 0.00 0.025 0.00
4.00
30.00 22.50 Meal 4 QTY Fat (g)
74.00 0.211 whey protein 2 3.00
15.00 0.142 waxy maize 1.5 0.00
55.00 0.211 glutamine 5 0.00
7.00 0.049 creatine 5 0.00
80.00 0.175 green vibrance 12 0.77
58.00 3.77
9.23 0.00 0.00 0.036 7%
4.50
0.00 0.00 0.00 0.031 Meal 5 QTY Fat (g)
9.00 0.037 salmon 7 21.51
6.00 0.043 brown rice 8 1.76
0.00 0.130 broccoli 4 0.48
 3.75 0.00 3.89 0.069 23.75
183.00 35%
140.00 0.00 170.00 1.435
14.00 0.00 12.00 Meal 6 QTY Fat (g)
8.86 0.285 tilapia 7 3.36
10 0.124 brown rice 8 1.76
5.00 broccoli 4 0.48
15.41 0.00 46.22 0.137 5.60
203.00 11%
10.43 0.029
0.00 0.368 Meal 7 QTY Fat (g)
80.00 0.333 flaxseed oil 13 14.00
0.00 0.00 0.00 0.104 casein protein 1.5 1.50
150.00 40.00 60.00 0.846 whey protein 0.5 0.75
102.00 0.00 0.00 0.105 glutamine 5 0.00
9.00 zma pro 3 0.00
5.33 16.25
4.59 0.023 40%
10.00
34.64 0.00 0.20 0.048
60.00 0.00
52.00 16.67 16.67 0.499
10.00 0.083
30.00 9.00
30.00
180.00 15.00 280.00 1.624
10.00 0.00 35.00 0.825
26.00
27.00 14.00 15.00 0.374
5.00 0.043
67.50
25.00 7.50 0.299
30.00 12.00
30.00
30.00 0.624
20.63
140.00 0.00 0.00 1.650
140.00 0.00 0.00 0.292
130.00 30.00 100.00 0.771
5.00 0.00 230.00 0.681
21.25 0.187
0.00 0.00 0.00 0.161
5.00 0.062
3.00 0.00 0.00 0.025
Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Cost 10:00 AM
8.00 48.00 260.00 60.00 200.00 1.54
35.56 8.50 204.00 0.00 0.00 0.21
2.80 3.02 82.00 0.00 0.00 0.21
0.00 0.00 0.00 0.00 0.00 0.31
46.36 59.52 546.00 60.00 200.00 2.27
34% 44%

Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Cost 12:30 PM
0.00 39.00 180.00 82.50 112.50 2.25
44.40 4.96 215.04 0.00 0.00 0.48
8.08 2.68 40.00 0.00 48.00 0.25
2.80 3.02 82.00 0.00 0.00 0.21
55.28 49.66 517.04 82.50 160.50 3.18
43% 38%

Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Cost 3:00 PM
0.00 36.98 184.89 0.00 554.67 1.64
35.56 8.50 204.00 0.00 0.00 0.21
6.90 2.63 45.00 0.00 46.70 0.83
42.46 48.11 433.89 0.00 601.37 2.68
43% 48%

Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Cost 4:00 PM
0.00 0.00 5.00 0.00 230.00 0.68
3.00 0.00 10.00 0.00 35.00 0.82
39.00 7.00 180.00 15.00 280.00 1.62
42.00 7.00 195.00 15.00 545.00 3.13

Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Cost 6:00 PM
8.00 48.00 260.00 60.00 200.00 1.54
52.50 0.00 210.00 0.00 0.00 0.44
0.00 0.00 0.00 0.00 0.00 0.15
0.00 0.00 0.00 0.00 0.00 0.13
6.90 2.63 45.00 0.00 46.70 0.83
67.40 50.63 515.00 60.00 246.70 3.09
53% 40%

Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Cost 7:00 PM
0.00 39.48 364.00 116.67 116.67 3.50
44.40 4.96 215.04 0.00 0.00 0.48
8.08 2.68 40.00 0.00 48.00 0.25
 52.48 47.12 619.04 116.67 164.67 4.23
34% 31%

Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Cost 9:30 PM
0.00 39.83 189.00 98.00 105.00 2.62
44.40 4.96 215.04 0.00 0.00 0.48
8.08 2.68 40.00 0.00 48.00 0.25
52.48 47.47 444.04 98.00 153.00 3.35
47% 42%

Carbs (g) Protein (g) Calories Cholesterol (mg) Sodium (mg) Cost 12:00 AM
0.00 0.00 120.00 0.00 0.00 0.47
4.50 36.00 180.00 15.00 330.00 1.44
2.00 12.00 65.00 15.00 50.00 0.39
0.00 0.00 0.00 0.00 0.00 0.15
0.00 0.00 0.00 0.00 0.00 0.48
6.50 48.00 365.00 30.00 380.00 2.93
7% 53%
Totals Calories % total Calories per gram
Fat (g) 78 708 19% Fat 9.082218
Carbs (g) 365 1483 41% Carb 4.063098
Protein (g) 357 1453 40% Protein 4.063098
Calories 3635 3643 Ethanol 7.170172
Cholesterol 462
Sodium 2451 Food costs
Day (no tax) $ 24.86
Day $ 26.97
Week $ 188.81
Month $ 820.42
Per meal $ 3.85

Estimates
Weight (lbs) 207
Burn Rate 3312
Calories (Gain) 3812
Calories (Lose) 2812
Protein 310.50

SANDBOX QTY Fat (g) Carbs (g) Protein (g) Calories Cholesterol (mg)
whey protein 1 1.50 4.00 24.00 130.00 30.00
nutiva hemp protein 50 5.00 15.00 25.00 150.00 0.00
oatmeal 2 3.34 35.56 8.50 204.00 0.00
flaxseeds 14 5.60 4.90 2.80 63.00 0.00
almonds 0.5 7.19 2.80 3.02 82.00 0.00
pistachios 15 7.00 4.00 3.00 80.00 0.00
yogurt 0 0.00 0.00 0.00 0.00 0.00
29.63 66.26 66.32 709.00 30.00
 Amount (g
Time Interval Hours awake Fat Carbs
10:00 AM 0.00 0.00 13.53 46.36
12:30 PM 2.50 2.50 10.93 55.28
3:00 PM 2.50 5.00 4.11 42.46
4:00 PM 1.00 6.00 0.00 42.00
6:00 PM 2.00 8.00 3.77 67.40
7:00 PM 1.00 9.00 23.75 52.48
9:30 PM 2.50 11.50 5.60 52.48
12:00 AM 2.50 14.00 16.25 6.50

Calories
700.00
600.00
500.00
400.00
300.00
200.00
Sodium (mg) Cost
100.00
100.00 0.77
0.00
0.00 1.27 0.00 2.50 5.00 6.00 8.00 9.00 11.50
0.00 0.21
Column AN
0.00 0.00
0.00 0.21
0.00 0.00
0.00 0.00 Carbs
100.00 2.45
80.00
70.00
60.00
50.00
40.00
30.00
20.00
10.00
0.00
0.00 2.50 5.00 6.00 8.00 9.00 11.50

Column AL

Fat
25.00

20.00
 Fat
25.00

20.00

15.00

10.00

5.00

0.00
0.00 2.50 5.00 6.00 8.00 9.00 11.50

Column AK

Protein
70.00
60.00
50.00
40.00
30.00
20.00
10.00
0.00
0.00 2.50 5.00 6.00 8.00 9.00 11.50

Column AM
 Amount (g) Speed (g / hr) Cumulative (g)
Protein Calories Fat Carbs Protein Calories Fat Carbs
59.52 546.00 13.53 46.36
49.66 517.04 4.37 22.11 19.86 206.82 24.45 101.64
48.11 433.89 1.64 16.98 19.24 173.56 28.56 144.10
7.00 195.00 0.00 42.00 7.00 195.00 28.56 186.10
50.63 515.00 1.89 33.70 25.32 257.50 32.33 253.50
47.12 619.04 23.75 52.48 47.12 619.04 56.08 305.98
47.47 444.04 2.24 20.99 18.99 177.62 61.68 358.46
48.00 365.00 6.50 2.60 19.20 146.00 77.93 364.96

Calories / hour
700.00
600.00
500.00
400.00
300.00
200.00
100.00
0.00
.00 9.00 11.50 14.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00 16.00

Column AR

Carbs / hour
60.00

50.00

40.00

30.00

20.00

10.00

0.00
00 9.00 11.50 14.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00 16.00

Column AP

Fat / hour
25.00

20.00
 Fat / hour
25.00

20.00

15.00

10.00

5.00

0.00
00 9.00 11.50 14.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00 16.00

Column AO

Protein / hour
50.00
45.00
40.00
35.00
30.00
25.00
20.00
15.00
10.00
5.00
0.00
00 9.00 11.50 14.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00 16.00

Column AQ
 Cumulative (g)
Protein Calories
59.52 546.00
109.17 1063.04
157.28 1496.93
164.28 1691.93
214.91 2206.93
262.03 2825.97
309.50 3270.01
357.50 3635.01

Calories (cumulative)
4000.00
3500.00
3000.00
2500.00
2000.00
1500.00
1000.00
500.00
0.00
2.00 14.00 16.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00 16.00

Column AV

Carbs (cumulative)
400.00
350.00
300.00
250.00
200.00
150.00
100.00
50.00
0.00
.00 14.00 16.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00 16.00

Column AT

Fat (cumulative)
90.00
80.00
70.00
 Fat (cumulative)
90.00
80.00
70.00
60.00
50.00
40.00
30.00
20.00
10.00
0.00
.00 14.00 16.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00 16.00

Column AS

Protein (cumulative)
400.00
350.00
300.00
250.00
200.00
150.00
100.00
50.00
0.00
.00 14.00 16.00 0.00 2.00 4.00 6.00 8.00 10.00 12.00 14.00 16.00

Column AU
.00 16.00

.00 16.00
00 16.00

.00 16.00
Ingredient Description Unit Fat (g) Carbs (g) Protein (g)
almond butter MaraNatha brand, all n 1 g 0.50 0.22 0.19
almond flaxseed butter Trader Joe's Almond B 1 g 0.53 0.19 0.22
almonds raw 1 oz 14.37 5.60 6.03
apple fuji apple 1 oz 0.04 3.59 0.07
asparagus cooked 1 oz 0.03 1.10 0.62
athletic greens Athletic Greens Super 1 g 0.00 0.40 0.33
avocado raw 1 oz 4.37 2.45 0.56
baby spinach raw 1 oz 0.00 1.00 0.67
bamboo baby shoots, cooked 1 oz 0.09 1.51 0.75
banana raw 1 oz 0.09 6.48 0.31
blueberries frozen, safeway bran 1 oz 0.00 4.05 0.00
bok choy boiled, drained 1 oz 0.05 0.50 0.44
brazil nuts shelled 1 oz 18.83 3.48 4.06
broccoli boiled 1 oz 0.12 2.02 0.67
brown rice med grain cooked 1 oz 0.22 5.55 0.62
brussels sprouts boiled, drained 1 oz 0.10 2.00 0.70
C4 Extreme Cellucor C4 Extreme 1 scoop 0.00 0.00 0.00
carrots baby, raw 1 oz 0.04 2.34 0.18
casein protein Optimum Nutrition Go1 scoop 1.00 3.00 24.00
cauliflower cooked 1 oz 0.10 1.12 0.50
celery raw, edible portion 1 oz 0.05 0.84 0.20
Cell-Tech MuscleTech Cell-Tech 1 scoop 0.00 38.50 0.00
chia seeds Bob's Red Mill 1g 0.35 0.38 0.23
chicken 99% fat free, foster f 1 oz 0.38 0.00 6.50
cinnamon saigon cinnamon, po 1g 0.03 0.80 0.04
cottage cheese lucerne large curd 4% 1 oz 1.25 1.00 3.26
creatine Optimum Nutrition Cr 1 g 0.00 0.00 0.00
cucumber raw with peel 1 oz 0.03 1.03 0.18
dungeness crab Alcatraz Bay Seafood 1 oz 0.25 0.50 6.50
egg whole, large 1 egg 4.97 0.38 6.29
egg white cooked egg white 1 oz 0.05 0.21 3.08
egg yolk large egg yolk 1 egg 4.51 0.61 2.70
eggplant raw 1 oz 0.05 1.62 0.29
ezekial bread Trader Joe's Daily B 1 slice 1.50 14.00 4.00
filet mignon beef 1 oz 4.00 0.00 8.00
flaxseed oil Barlean's Highest Lig 1g 1.08 0.00 0.00
flaxseeds Bob's Red Mill Organi 1g 0.40 0.35 0.20
glutamine Optimum Nutrition G 1g 0.00 0.00 0.00
green bean snap or string 1 oz 0.03 2.02 0.52
green pepper raw 1 oz 0.05 1.32 0.24
green tea Lipton green tea 1 bag 0.00 0.00 0.00
hazelnuts dry roasted 1 oz 17.70 5.00 4.30
ketchup Heinz Reduced Sugar 1 oz 0.00 1.77 0.00
king oyster mushroom raw 1 oz 0.12 1.82 0.95
lettuce romaine, raw 1 oz 0.09 0.93 0.35
liquid egg whites All Whites 100% Liqui 1 oz 0.00 0.00 3.08
macadamia nuts dry roasted 1 oz 21.57 3.64 2.21
milk fat free milk 1 oz 0.00 1.51 1.04
Modern BCAA USP Labs Modern BCA1 scoop 0.00 0.00 0.00
mozzarella Trader Joe's Sliced, 1 oz 5.00 0.00 8.00
multivitamin Anavite by Gaspari Nu 1 pill 0.00 0.00 0.00
oatmeal oats dry 1 oz 1.67 17.78 4.25
onion sweet onions, raw 1 oz 0.02 2.14 0.23
pistachios Wonderful Pistachios, 1 g 0.47 0.27 0.20
pork sung cooked dried pork 1g 0.18 0.25 0.46
portobello grilled 1 oz 0.21 1.44 1.16
rice cake Lundberg organic bro 1 cake 0.50 14.00 1.00
salmon atlantic salmon, cook 1 oz 3.50 0.00 6.30
salsa Safeway Select South 1 oz 0.00 2.00 0.00
scallops baked or broiled 1 oz 0.88 0.66 4.59
shrimp without shell, raw 1 oz 0.49 0.26 5.79
SizeOn Gaspari Nutrition Si 1 scoop 0.00 39.00 7.00
sweet potato baked 1 oz 0.04 5.87 0.57
tilapia cooked 1 oz 0.48 0.00 5.69
tomato raw 1 oz 0.05 1.02 0.23
top sirloin beef loin top sirloin 1 oz 5.00 0.00 5.25
tuna Starkist Chunk Light 1 oz 0.25 0.00 5.50
tuna steak ahi 1 oz 0.20 0.00 6.60
turkey 99% fat free ground t 1 oz 0.33 0.00 7.00
turkey breast Columbus Roasted Tur 1 oz 0.25 0.50 6.00
turkey burger pattie, 24 oz zucchini 1 oz 0.21 0.42 4.44
waxy maize Optimum Nutrition Gl 1 scoop 0.00 35.00 0.00
whey protein Optimum Nutrition G 1 scoop 1.00 3.00 24.00
xtend Scivation Xtend 1 scoop 0.00 0.00 0.00
yogurt Chobani Vanilla Greek 1 oz 0.00 2.25 2.75
zma pro Universal Nutrition Z 1 pill 0.00 0.00 0.00
zucchini boiled, drained 1 oz 0.01 1.11 0.18
Calories Cost Cholesterol (mg) Sodium (mg) Meal 1 QTY Fat (g)
5.94 0.027 liquid egg whites 10 0.00
6.25 oatmeal 2 3.34
164.00 0.413 blueberries 1 0.00
13.00 green tea 1 0.00
6.00 0.100 almond butter 25 12.50
3.33 0.233 athletic greens 12 0.00
47.00 0.313 15.84
6.67 0.100 27%
8 0.243
25.00 0.067 Meal 2 QTY Fat (g)
16.20 0.343 chicken 6 2.25
3.00 0.018 brown rice 8 1.76
186.00 broccoli 4 0.48
10.00 0.063 flaxseed oil 8 8.62
26.88 0.060 13.11
10.00 0.187 23%
0.00 0.658
10.00 0.024 Meal 3 QTY Fat (g)
120.00 0.802 whey protein 2 2.00
6.00 oatmeal 2.1 3.51
4.00 0.037 5.51
155.00 0.939 11%
4.62
30.00 0.187 16.45 WORKOUT QTY Fat (g)
2.61 0.124 multivitamin 3 0.00
27.60 0.140 xtend 1 0.00
0.00 0.025 C4 Extreme 1 0.00
4.00 SizeOn 1 0.00
30.00 22.50 0.00
74.00 0.211
15.00 0.142 Meal 4 QTY Fat (g)
55.00 0.211 whey protein 2 2.00
7.00 0.049 waxy maize 1.5 0.00
80.00 0.175 glutamine 5 0.00
58.00 creatine 5 0.00
9.23 0.036 athletic greens 12 0.00
4.50 2.00
0.00 0.031 4%
9.00 0.037
6.00 0.043 Meal 5 QTY Fat (g)
0.00 0.130 chicken 6 2.25
183.00 brown rice 8 1.76
8.86 0.285 broccoli 4 0.48
10 0.124 4.49
5.00 9%
15.41 0.137
203.00 Meal 6 QTY Fat (g)
10.43 0.029 salmon 6 21.00
0.00 0.368 brown rice 8 1.76
80.00 0.333 broccoli 4 0.48
0.00 0.151 23.24
102.00 0.105 35%
9.00
5.33 Meal 7 QTY Fat (g)
4.59 0.023 flaxseed oil 13 14.00
10.00 casein protein 1.5 1.50
60.00 0.00 whey protein 0.5 0.50
58.00 0.499 glutamine 5 0.00
10.00 0.083 zma pro 3 0.00
30.00 9.00 16.00
30.00 40%
180.00 1.624
26.00
27.00 14.00
5.00 0.043
67.50
25.00 0.299 7.50
30.00 12.00
30.00
30.00 0.624
20.63
140.00 0.292
120.00 0.661
5.00 0.681
21.25 0.187
0.00 0.161
5.00 0.062
Carbs (g) Protein (g) Calories Cost 11:00 AM Totals Calories
0.00 30.81 154.07 1.37 Fat (g) 80 728
35.56 8.50 204.00 0.21 Carbs (g) 359 1458
4.05 0.00 16.20 0.34 Protein (g) 351 1425
0.00 0.00 0.00 0.13 Calories 3599 3611
5.47 4.69 148.44 0.67
4.80 4.00 40.00 2.80
49.88 48.00 562.71 5.52
37% 36%

Carbs (g) Protein (g) Calories Cost 1:30 PM

0.00 39.00 180.00 1.12
44.40 4.96 215.04 0.48
8.08 2.68 40.00 0.25
0.00 0.00 73.85 0.29
52.48 46.64 508.89 2.14
41% 36%

Carbs (g) Protein (g) Calories Cost 2:30 PM

6.00 48.00 240.00 1.32
37.34 8.93 214.20 0.22 SANDBOX QTY Fat (g)
43.34 56.93 454.20 1.54 whey protein 2 2.00
38% 51% oatmeal 2 3.34
almond butter 25 12.50
Carbs (g) Protein (g) Calories Cost 4:30 PM blueberries 0 0.00
0.00 0.00 0.00 0.45 flaxseed oil 0 0.00
0.00 0.00 5.00 0.68 athletic greens 0 0.00
0.00 0.00 0.00 0.66 yogurt 0 0.00
39.00 7.00 180.00 1.62 17.84
39.00 7.00 185.00 3.42

Carbs (g) Protein (g) Calories Cost 6:00 PM

6.00 48.00 240.00 1.32
52.50 0.00 210.00 0.44
0.00 0.00 0.00 0.15
0.00 0.00 0.00 0.13
4.80 4.00 40.00 2.80
63.30 52.00 490.00 4.84
53% 43%

Carbs (g) Protein (g) Calories Cost 8:30 PM

0.00 39.00 180.00 1.12
 44.40 4.96 215.04 0.48
8.08 2.68 40.00 0.25
52.48 46.64 435.04 1.85
48% 43%

Carbs (g) Protein (g) Calories Cost 11:00 PM

0.00 37.80 348.00 3.00
44.40 4.96 215.04 0.48
8.08 2.68 40.00 0.25
52.48 45.44 603.04 3.73
35% 30%

Carbs (g) Protein (g) Calories Cost 1:30 AM

0.00 0.00 120.00 0.47
4.50 36.00 180.00 1.20
1.50 12.00 60.00 0.33
0.00 0.00 0.00 0.15
0.00 0.00 0.00 0.48
6.00 48.00 360.00 2.64
7% 53%
 % total Calories per gram
20% Fat 9.082218 Time
40% Carb 4.063098 11:00 AM
39% Protein 4.063098 1:30 PM
Ethanol 7.170172 4:30 PM
2:30 PM
Food costs 6:00 PM
Day (no tax) $ 25.68 8:30 PM
Day $ 27.86 11:00 PM
Week $195.01 1:30 AM
Month $847.38
Per meal $ 3.98

Estimates 700.00
Weight (lbs) 207
600.00
Burn Rate 3312
3812 500.00
Calories (Gain)
Calories (Lose) 2812 400.00
Protein 310.50 300.00
200.00
Carbs (g) Protein (g) Calories Cost
100.00
6.00 48.00 240.00 1.32
0.00
35.56 8.50 204.00 0.21 0.00 2.50 5
5.47 4.69 148.44 0.67
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00
47.03 61.19 592.44 2.20 70.00
60.00
50.00
40.00
30.00
20.00
10.00
0.00
0.00 2.50 5.

25.00

20.00
25.00

20.00

15.00

10.00

5.00

0.00
0.00 2.50 5.

60.00

50.00

40.00

30.00

20.00

10.00

0.00
0.00 2.50 5.
 Amount (g) Speed (g / hr)
Interval Hours awake Fat Carbs Protein Calories Fat Carbs Protein
0.00 0.00 15.84 49.88 48.00 562.71
2.50 2.50 13.11 52.48 46.64 508.89 5.24 20.99 18.66
3.00 5.50 0.00 39.00 7.00 185.00 0.00 13.00 2.33
22.00 27.50 5.51 43.34 56.93 454.20 0.25 1.97 2.59
3.50 31.00 2.00 63.30 52.00 490.00 0.57 18.09 14.86
2.50 33.50 4.49 52.48 46.64 435.04 1.80 20.99 18.66
2.50 36.00 23.24 52.48 45.44 603.04 9.30 20.99 18.18
2.50 38.50 16.00 6.00 48.00 360.00 6.40 2.40 19.20

Calories Calories / h
700.00 300.00
600.00 250.00
500.00
200.00
400.00
150.00
300.00
100.00
200.00
100.00 50.00

0.00 0.00
0.00 2.50 5.50 27.50 31.00 33.50 36.00 38.50 0.00 5.00 10.00 15.00 20.00 25

Column AJ Column A

Carbs Carbs / ho
70.00 25.00
60.00
20.00
50.00
40.00 15.00

30.00 10.00
20.00
5.00
10.00
0.00 0.00
0.00 2.50 5.50 27.50 31.00 33.50 36.00 38.50 0.00 5.00 10.00 15.00 20.00 25.0

Column AH Column A

Fat Fat / hou

25.00 10.00
9.00
20.00 8.00
 Fat Fat / hou
25.00 10.00
9.00
20.00 8.00
7.00
15.00 6.00
5.00
10.00 4.00
3.00
5.00 2.00
1.00
0.00 0.00
0.00 2.50 5.50 27.50 31.00 33.50 36.00 38.50 0.00 5.00 10.00 15.00 20.00 25.00

Column AG Column A

Protein Protein / h
60.00 25.00

50.00 20.00
40.00
15.00
30.00
10.00
20.00

10.00 5.00

0.00 0.00
0.00 2.50 5.50 27.50 31.00 33.50 36.00 38.50 0.00 5.00 10.00 15.00 20.00 25.0

Column AI Column A
peed (g / hr) Cumulative (g)
Calories Fat Carbs Protein Calories
15.84 49.88 48.00 562.71
203.55 28.95 102.36 94.64 1071.60
61.67 28.95 141.36 101.64 1256.60
20.65 34.45 184.70 158.57 1710.80
140.00 36.45 248.00 210.57 2200.80
174.02 40.94 300.48 257.21 2635.84
241.22 64.18 352.96 302.65 3238.88
144.00 80.18 358.96 350.65 3598.88

Calories / hour Calories (cumulative)

4000.00
3500.00
3000.00
2500.00
2000.00
1500.00
1000.00
500.00
0.00
10.00 15.00 20.00 25.00 30.00 35.00 40.00 45.00 0.00 5.00 10.00 15.00 20.00 25.00 30.00 35.0

Column AN Column AR

Carbs / hour Carbs (cumulative)

400.00
350.00
300.00
250.00
200.00
150.00
100.00
50.00
0.00
10.00 15.00 20.00 25.00 30.00 35.00 40.00 45.00 0.00 5.00 10.00 15.00 20.00 25.00 30.00 35.0

Column AL Column AP

Fat / hour Fat (cumulative)

90.00
80.00
70.00
 Fat / hour Fat (cumulative)
90.00
80.00
70.00
60.00
50.00
40.00
30.00
20.00
10.00
0.00
10.00 15.00 20.00 25.00 30.00 35.00 40.00 45.00 0.00 5.00 10.00 15.00 20.00 25.00 30.00 35.00

Column AK Column AO

Protein / hour Protein (cumulative)

400.00
350.00
300.00
250.00
200.00
150.00
100.00
50.00
0.00
10.00 15.00 20.00 25.00 30.00 35.00 40.00 45.00 0.00 5.00 10.00 15.00 20.00 25.00 30.00 35.0

Column AM Column AQ
cumulative)

.00 25.00 30.00 35.00 40.00 45.00

Column AR

umulative)

00 25.00 30.00 35.00 40.00 45.00

Column AP

mulative)
mulative)

00 25.00 30.00 35.00 40.00 45.00

Column AO

cumulative)

00 25.00 30.00 35.00 40.00 45.00

Column AQ