Strong Bastard 911 Diet Template 2017 v1
Short Description
Diet Template...
Description
Hello Insiders! Thank you for your interest in this diet template. I apprecia over and even more so if you put it to use and provide me with feedback!! These are some quick explanations of how to use this progr - Start by going to the Male or Female page. There you will background.
- These are the only boxes in which you input any informati what information is expected.
- Calculators for inches to cm and pounds to kg are also ava you. - There is also information on how to decide how much of a want to employ.
- For macronutrient input, it is your responsibility to ensure graph will help let you know if they don’t because the numb
- For the carb cycling portion, the percentage of carbs for tr allotted to you for the week then breaks them up into traini the percentages you inputted.
- So 70% would mean 70% of your allotted carbs for the wee training days you employ.
- After putting in your information, go to the page that corr fat loss, hypertrophy and maintenance. - As mentioned in my facebook post, I'm not very proficient of this document, you must self-select the amount of carbs/proteins/fats that shown on the main (ie. Male or Female) page.
- I'm sorry about this, because I'm Canadian and apologize f annoying and a bit of a hassle,
- As mentioned in my facebook post, I'm not very proficient of this document, you must self-select the amount of carbs/proteins/fats that shown on the main (ie. Male or Female) page.
- I'm sorry about this, because I'm Canadian and apologize f annoying and a bit of a hassle, so PLEASE if you know how to streamline this process let m
- After using the drop-down tabs to insert the correct amou that the daily amounts are broken down into meals and tha the time of day, you train (or don't train for recovery days, f
- After that the rest is up to you to design your meals based For the moment, I would like to keep this spread sheet amo improve its shortcomings. That being said, if you find it to b it with clients or friends/family. Just remember to provide m Best of luck to everyone with the competition!! I can't wait earns!
Aidan Costello-Toft Disclaimer: By deciding to use this spreadsheet you accept results that arise from its use whether intended or unintend Please consult a physician before beginning any new dietar
late. I appreciate you taking the time to look this
edback!! use this program.
There you will see some boxes with a yellow
t any information and they are clearly marked for
kg are also available to speed up the process for
how much of a calorie surplus or deficit you might
bility to ensure the numbers add up to 100%, the cause the numbers won't be the same.
e of carbs for training days looks at the total carbs m up into training and non-training days following
arbs for the week are designated to however many page that correlates with your goal. This includes
very proficient with excel, so as of the initial release
teins/fats that correlate with your activity levels .
and apologize for everything, but also because it's
very proficient with excel, so as of the initial release
teins/fats that correlate with your activity levels .
and apologize for everything, but also because it's
s process let me know!!
e correct amount of macronutrients, you will notice meals and that these meals are structuredaround ecovery days, found at the end).
ur meals based on this information.
ead sheet among Insiders while we collaborate to you find it to be a valuable tool, you are free to use er to provide me with some feedback!!
n!! I can't wait to see the amazing results everyone
eet you accept personal responsibility for any ded or unintended. any new dietary or fitness regimens.
Name Captain America
Age 22
Macronutrient Distribution
Activity Level Maintenance Phase Sedentary Lightly Active Moderately Active Very Active Extra Active
Fat Loss Phase Sedentary Lightly Active Moderately Active Very Active Extra Active
Hypertrophy Phase Sedentary Lightly Active Moderately Active Very Active Extra Active
Fat %; 25% Carbohydrates %; 35% Protein %; 40%
Multiplier Daily Calories 1.2 1.375 1.55 1.725 1.9
2268 2598.75 2929.5 3260.25 3591
Multiplier Daily Calories 1.2 1.375 1.55 1.725 1.9
1814.4 2079 2343.6 2608.2 2872.8
Multiplier Daily Calories 1.2 1.375 1.55 1.725 1.9
2768 3098.75 3429.5 3760.25 4091
Sedentary (little or no exercise): BMR x 1.2
Lightly active (light exercise/sports 1-3 days/week): BMR
Moderately active (moderate exercise/sports 3-5 days/w
Very active (hard exercise/sports 6-7 days a week): BMR Extra active (very hard exercise/sports & physical job): B This spreadsheet uses the Harris-Benedict Equation for BMR
Height (cm)
t Distribution
Weight (kg) 181
78
Protein %
Carbohydrates % 40.00%
35.00%
%
tein %; 40%
Protein (g)
Carbohydrates (g)
226.80 259.88 292.95 326.03 359.10
198.45 227.39 256.33 285.27 314.21
Protein (g)
Carbohydrates (g)
181.44 207.90 234.36 260.82 287.28
158.76 181.91 205.07 228.22 251.37
Protein (g)
Carbohydrates (g)
276.80 309.88 342.95 376.03 409.10
242.20 271.14 300.08 329.02 357.96
R x 1.2
1-3 days/week): BMR x 1.375
e/sports 3-5 days/week): BMR x 1.55
days a week): BMR x 1.725 rts & physical job): BMR x 1.9
BMR
Training Days/Week 1890
4
Training Carbs Fat %
70.00% 25.00%
Calorie Deficit % 20.00%
Calorie Surplus
Fat (g) 63.00 72.19 81.38 90.56 99.75
Fat (g) 50.40 57.75 65.10 72.45 79.80
500.00
Calculator lb to KG #
Inches to cm Inches
Fat (g) 76.89 86.08 95.26 104.45 113.64 Although the Activity Multipliers say exercise/sports x numbers of days per week, I recommend using the Activity multiplier according to your activity for that day
Recovery Days/Week
Calorie Deficit Chart 3 Slow and Steady
Recovery Carbs
Average 30.00% Moderate
%
Aggressive
s
10.00% 15.00% 20.00% 25.00%
Calorie Surplus Chart 0.5 lb/week 1.0 lb/week
Calculator KG 0
cm 0
250.00 500.00
Captain America Male Maintenance Meal Plan
Activity Level Drop List: Moderately Active
For the Early Risers Meal:
Time:
Meal 1
Peri/Post Workout Shake
Meal 2
ASAP post workout
Meal 3
2-4 hours after last meal
Meal 4
3-5 hours after last meal
Meal 5
3-5 hours after last meal
Meal 6
Bedtime
Training After 1 Meal Meal:
Time:
Meal 1
1-3 hours before workout
Meal 2
Peri/Post Workout Shake
Meal 3
1 hour post workout
Meal 4
2-4 hours after last meal
Meal 5
3-5 hours after last meal
Meal 6
Bedtime
Training After 2 Meals Meal:
Time:
Meal 1
Wake Up
Meal 2
1-3 hours before workout
Meal 3
Peri/Post Workout Shake
Meal 4
1 hour post workout
Meal 5
2-4 hours after last meal
Meal 6
Bedtime
Training After 3 Meals Meal:
Time:
Meal 1
Wake Up
Meal 2
3-5 hours after last meal
Meal 3
1-3 hours before workout
Meal 4
Peri/Post Workout Shake
Meal 5
1 hour post workout
Meal 6
Bedtime
Recovery Day Meal:
Time:
Meal 1
Wake Up
Meal 2
3-5 hours after last meal
Meal 3
3-5 hours after last meal
Meal 4
3-5 hours after last meal
Meal 5
Bedtime
Protein Activity Drop List: Veggies: 292.95 1 small handful of veggies
Protein Amout (g):
Veggie Amount: 30.00 58.24 1 small handful of veggies 58.24 1 small handful of veggies 58.24 1 small handful of veggies 58.24 1 small handful of veggies 30.00
Protein Amout (g):
Veggie Amount: 58.24 1 small handful of veggies 30.00 58.24 1 small handful of veggies 58.24 1 small handful of veggies 58.24 1 small handful of veggies
30.00
Protein Amout (g):
Veggie Amount: 58.24 1 small handful of veggies 58.24 1 small handful of veggies 30.00 58.24 1 small handful of veggies 58.24 1 small handful of veggies 30.00
Protein Amout (g):
Veggie Amount: 58.24 1 small handful of veggies 58.24 1 small handful of veggies 58.24 1 small handful of veggies 30.00 58.24 1 small handful of veggies 30.00
Protein Amout (g):
Veggie Amount: 65.74 1 small handful of veggies 65.74 1 small handful of veggies 65.74 1 small handful of veggies 65.74 1 small handful of veggies 30.00
Fat Activity Drop List: Carb Activity Drop List: 81.38 256.33
Fat Amount (g):
Carb Amount (g):
5.70
94.20
12.21
62.80
21.16
47.10
21.16
31.40
21.16
Fat Amount (g):
Carb Amount (g): 12.21
62.80
5.70
94.20
21.16
47.10
21.16
31.40
21.16
Fat Amount (g):
Carb Amount (g): 21.16 12.21
62.80
5.70
94.20
21.16
47.10
21.16
31.40
Fat Amount (g):
Carb Amount (g): 21.16 21.16
31.40
12.21
62.80
5.70
94.20
21.16
47.10
Fat Amount (g):
Carb Amount (g): 16.28
59.81
16.28
59.81
16.28
59.81
16.28 16.28
Training Day Carbs
Recovery Day Carbs 314.01 179.43
Workout Carb Amount (g): 78.50
Workout Carb Amount (g):
78.50
Workout Carb Amount (g):
78.50
Workout Carb Amount (g):
78.50
Workout Carb Amount (g):
1 2 3 4 5 6 7 8 9 10 11 12
Captain America Male Fat Loss Meal Plan
Activity Level Drop List: Moderately Active
For the Early Risers Meal:
Time:
Meal 1
Peri/Post Workout Shake
Meal 2
ASAP post workout
Meal 3
2-4 hours after last meal
Meal 4
3-5 hours after last meal
Meal 5
3-5 hours after last meal
Meal 6
Bedtime
Training After 1 Meal Meal:
Time:
Meal 1
1-3 hours before workout
Meal 2
Peri/Post Workout Shake
Meal 3
1 hour post workout
Meal 4
2-4 hours after last meal
Meal 5
3-5 hours after last meal
Meal 6
Bedtime
Training After 2 Meals Meal:
Time:
Meal 1
Wake Up
Meal 2
1-3 hours before workout
Meal 3
Peri/Post Workout Shake
Meal 4
1 hour post workout
Meal 5
2-4 hours after last meal
Meal 6
Bedtime
Training After 3 Meals Meal:
Time:
Meal 1
Wake Up
Meal 2
3-5 hours after last meal
Meal 3
1-3 hours before workout
Meal 4
Peri/Post Workout Shake
Meal 5
1 hour post workout
Meal 6
Bedtime
Recovery Day Meal:
Time:
Meal 1
Wake Up
Meal 2
3-5 hours after last meal
Meal 3
3-5 hours after last meal
Meal 4
3-5 hours after last meal
Meal 5
Bedtime
Protein Activity Drop List: Veggies: 242.950 1 small handful of veggies
Protein Amout (g):
Veggie Amount: 30.00 45.74 1 small handful of veggies 45.74 1 small handful of veggies 45.74 1 small handful of veggies 45.74 1 small handful of veggies 30.00
Protein Amout (g):
Veggie Amount: 45.74 1 small handful of veggies 30.00 45.74 1 small handful of veggies 45.74 1 small handful of veggies 45.74 1 small handful of veggies
30.00
Protein Amout (g):
Veggie Amount: 45.74 1 small handful of veggies 45.74 1 small handful of veggies 30.00 45.74 1 small handful of veggies 45.74 1 small handful of veggies 30.00
Protein Amout (g):
Veggie Amount: 45.74 1 small handful of veggies 45.74 1 small handful of veggies 45.74 1 small handful of veggies 30.00 45.74 1 small handful of veggies 30.00
Protein Amout (g):
Veggie Amount: 53.24 1 small handful of veggies 53.24 1 small handful of veggies 53.24 1 small handful of veggies 53.24 1 small handful of veggies 30.00
Fat Activity Drop List: Carb Activity Drop List: 67.486 212.581
Fat Amount (g):
Carb Amount (g):
4.72
78.12
10.12
52.08
17.55
39.06
17.55
26.04
17.55
Fat Amount (g):
Carb Amount (g): 10.12
52.08
4.72
78.12
17.55
39.06
17.55
26.04
17.55
Fat Amount (g):
Carb Amount (g): 17.55 10.12
52.08
4.72
78.12
17.55
39.06
17.55
26.04
Fat Amount (g):
Carb Amount (g): 17.55 17.55
26.04
10.12
52.08
4.72
78.12
17.55
39.06
Fat Amount (g):
Carb Amount (g): 13.50
49.60
13.50
49.60
13.50
49.60
13.50 13.50
Training Day Carbs
Recovery Day Carbs 260.41 148.81
Workout Carb Amount (g): 65.10
Workout Carb Amount (g):
65.10
Workout Carb Amount (g):
65.10
Workout Carb Amount (g):
65.10
Workout Carb Amount (g):
1 2 3 4 5 6 7 8 9 10 11 12
Captain America Male Hypertrophy Meal Plan
Activity Level Drop List: Moderately Active
For the Early Risers Meal:
Time:
Meal 1
Peri/Post Workout Shake
Meal 2
ASAP post workout
Meal 3
2-4 hours after last meal
Meal 4
3-5 hours after last meal
Meal 5
3-5 hours after last meal
Meal 6
Bedtime
Training After 1 Meal Meal:
Time:
Meal 1
1-3 hours before workout
Meal 2
Peri/Post Workout Shake
Meal 3
1 hour post workout
Meal 4
2-4 hours after last meal
Meal 5
3-5 hours after last meal
Meal 6
Bedtime
Training After 2 Meals Meal:
Time:
Meal 1
Wake Up
Meal 2
1-3 hours before workout
Meal 3
Peri/Post Workout Shake
Meal 4
1 hour post workout
Meal 5
2-4 hours after last meal
Meal 6
Bedtime
Training After 3 Meals Meal:
Time:
Meal 1
Wake Up
Meal 2
3-5 hours after last meal
Meal 3
1-3 hours before workout
Meal 4
Peri/Post Workout Shake
Meal 5
1 hour post workout
Meal 6
Bedtime
Recovery Day Meal:
Time:
Meal 1
Wake Up
Meal 2
3-5 hours after last meal
Meal 3
3-5 hours after last meal
Meal 4
3-5 hours after last meal
Meal 5
Bedtime
Protein Activity Drop List: Veggies: 421.349 1 small handful of veggies
Protein Amout (g):
Veggie Amount: 30.00 90.34 1 small handful of veggies 90.34 1 small handful of veggies 90.34 1 small handful of veggies 90.34 1 small handful of veggies 30.00
Protein Amout (g):
Veggie Amount: 90.34 1 small handful of veggies 30.00 90.34 1 small handful of veggies 90.34 1 small handful of veggies 90.34 1 small handful of veggies
30.00
Protein Amout (g):
Veggie Amount: 90.34 1 small handful of veggies 90.34 1 small handful of veggies 30.00 90.34 1 small handful of veggies 90.34 1 small handful of veggies 30.00
Protein Amout (g):
Veggie Amount: 90.34 1 small handful of veggies 90.34 1 small handful of veggies 90.34 1 small handful of veggies 30.00 90.34 1 small handful of veggies 30.00
Protein Amout (g):
Veggie Amount: 97.84 1 small handful of veggies 97.84 1 small handful of veggies 97.84 1 small handful of veggies 97.84 1 small handful of veggies 30.00
Fat Activity Drop List: Carb Activity Drop List: 103.153 300.081
Fat Amount (g):
Carb Amount (g):
7.22
110.28
15.47
73.52
26.82
55.14
26.82
36.76
26.82
Fat Amount (g):
Carb Amount (g): 15.47
73.52
7.22
110.28
26.82
55.14
26.82
36.76
26.82
Fat Amount (g):
Carb Amount (g): 26.82 15.47
73.52
7.22
110.28
26.82
55.14
26.82
36.76
Fat Amount (g):
Carb Amount (g): 26.82 26.82
36.76
15.47
73.52
7.22
110.28
26.82
55.14
Fat Amount (g):
Carb Amount (g): 20.63
70.02
20.63
70.02
20.63
70.02
20.63 20.63
Training Day Carbs
Recovery Day Carbs 367.60 210.06
Workout Carb Amount (g): 91.90
Workout Carb Amount (g):
91.90
Workout Carb Amount (g):
91.90
Workout Carb Amount (g):
91.90
Workout Carb Amount (g):
1 2 3 4 5 6 7 8 9 10 11 12
Name Black Widdow
Age 22
Macronutrient Distribution
Activity Level Maintenance Phase Sedentary Lightly Active Moderately Active Very Active Extra Active
Fat Loss Phase Sedentary Lightly Active Moderately Active Very Active Extra Active
Hypertrophy Phase Sedentary Lightly Active Moderately Active Very Active Extra Active
Fat %; 25% Carbohydrates %; 35% Protein %; 40%
Multiplier Daily Calories 1.2 1.375 1.55 1.725 1.9
963.36 1103.85 1244.34 1384.83 1525.32
Multiplier Daily Calories 1.2 1.375 1.55 1.725 1.9
770.688 883.08 995.472 1107.864 1220.256
Multiplier Daily Calories 1.2 1.375 1.55 1.725 1.9
1463.36 1603.85 1744.34 1884.83 2025.32
Sedentary (little or no exercise): BMR x 1.2 Lightly active (light exercise/sports 1-3 days/week): BMR Moderately active (moderate exercise/sports 3-5 days/w
Very active (hard exercise/sports 6-7 days a week): BMR Extra active (very hard exercise/sports & physical job): B This spreadsheet uses the Harris-Benedict Equation for BMR
Height (cm)
Weight (kg) 158
ent Distribution
58
Protein %
Carbohydrates % 40.00%
35.00%
25% Protein %; 40%
Protein (g)
Carbohydrates (g)
96.34 110.39 124.43 138.48 152.53
84.29 96.59 108.88 121.17 133.47
Protein (g)
Carbohydrates (g)
77.07 88.31 99.55 110.79 122.03
67.44 77.27 87.10 96.94 106.77
Protein (g)
Carbohydrates (g)
146.34 160.39 174.43 188.48 202.53
128.04 140.34 152.63 164.92 177.22
R x 1.2 1-3 days/week): BMR x 1.375 e/sports 3-5 days/week): BMR x 1.55
days a week): BMR x 1.725 rts & physical job): BMR x 1.9
BMR
Training Days/Week 802.8
4
Training Carbs Fat %
70.00% 25.00%
Calorie Deficit % 20.00%
Calorie Surplus
Fat (g) 26.76 30.66 34.57 38.47 42.37
Fat (g) 21.41 24.53 27.65 30.77 33.90
500.00
Calculator lb to KG #
Inches to cm Inches
Fat (g) 40.65 44.55 48.45 52.36 56.26 Although the Activity Multipliers say exercise/sports x numbers of days per week, I recommend using the Activity multiplier according to your activity for that day
Recovery Days/Week Calorie Deficit Chart 3 Slow and Steady
Recovery Carbs
Average
30.00% Moderate Aggressive
10.00% 15.00% 20.00% 25.00%
Calorie Surplus Chart 0.5 lb/week 1.0 lb/week
Calculator KG 0
cm 0
250.00 500.00
15 20 25 30
Black Widdow Female Maintenance Meal Plan
Activity Level Drop List: Moderately Active
For the Early Risers Meal:
Time:
Meal 1
Peri/Post Workout Shake
Meal 2
ASAP post workout
Meal 3
2-4 hours after last meal
Meal 4
3-5 hours after last meal
Meal 5
3-5 hours after last meal
Meal 6
Bedtime
Training After 1 Meal Meal:
Time:
Meal 1
1-3 hours before workout
Meal 2
Peri/Post Workout Shake
Meal 3
1 hour post workout
Meal 4
2-4 hours after last meal
Meal 5
3-5 hours after last meal
Meal 6
Bedtime
Training After 2 Meals Meal:
Time:
Meal 1
Wake Up
Meal 2
1-3 hours before workout
Meal 3
Peri/Post Workout Shake
Meal 4
1 hour post workout
Meal 5
2-4 hours after last meal
Meal 6
Bedtime
Training After 3 Meals Meal:
Time:
Meal 1
Wake Up
Meal 2
3-5 hours after last meal
Meal 3
1-3 hours before workout
Meal 4
Peri/Post Workout Shake
Meal 5
1 hour post workout
Meal 6
Bedtime
Recovery Day Meal:
Time:
Meal 1
Wake Up
Meal 2
3-5 hours after last meal
Meal 3
3-5 hours after last meal
Meal 4
3-5 hours after last meal
Meal 5
Bedtime
Protein Activity Drop List: Veggies: 126.496 1 small handful of veggies
Protein Amout (g):
Veggie Amount: 30.00 16.62 1 small handful of veggies 16.62 1 small handful of veggies 16.62 1 small handful of veggies 16.62 1 small handful of veggies 30.00
Protein Amout (g):
Veggie Amount: 16.62 1 small handful of veggies 30.00 16.62 1 small handful of veggies 16.62 1 small handful of veggies 16.62 1 small handful of veggies
30.00
Protein Amout (g):
Veggie Amount: 16.62 1 small handful of veggies 16.62 1 small handful of veggies 30.00 16.62 1 small handful of veggies 16.62 1 small handful of veggies 30.00
Protein Amout (g):
Veggie Amount: 16.62 1 small handful of veggies 16.62 1 small handful of veggies 16.62 1 small handful of veggies 30.00 16.62 1 small handful of veggies 30.00
Protein Amout (g):
Veggie Amount: 24.12 1 small handful of veggies 24.12 1 small handful of veggies 24.12 1 small handful of veggies 24.12 1 small handful of veggies 30.00
Fat Activity Drop List: Carb Activity Drop List: 35.138 110.684
Fat Amount (g):
Carb Amount (g):
2.46
40.68
5.27
27.12
9.14
20.34
9.14
13.56
9.14
Fat Amount (g):
Carb Amount (g): 5.27
27.12
2.46
40.68
9.14
20.34
9.14
13.56
9.14
Fat Amount (g):
Carb Amount (g): 9.14 5.27
27.12
2.46
40.68
9.14
20.34
9.14
13.56
Fat Amount (g):
Carb Amount (g): 9.14 9.14
13.56
5.27
27.12
2.46
40.68
9.14
20.34
Fat Amount (g):
Carb Amount (g): 7.03
25.83
7.03
25.83
7.03
25.83
7.03 7.03
Training Day Carbs
Recovery Day Carbs 135.59 77.48
Workout Carb Amount (g): 33.90
Workout Carb Amount (g):
33.90
Workout Carb Amount (g):
33.90
Workout Carb Amount (g):
33.90
Workout Carb Amount (g):
1 2 3 4 5 6 7 8 9 10 11 12
Black Widdow Female Fat Loss Meal Plan
Activity Level Drop List: Moderately Active
For the Early Risers Meal:
Time:
Meal 1
Peri/Post Workout Shake
Meal 2
ASAP post workout
Meal 3
2-4 hours after last meal
Meal 4
3-5 hours after last meal
Meal 5
3-5 hours after last meal
Meal 6
Bedtime
Training After 1 Meal Meal:
Time:
Meal 1
1-3 hours before workout
Meal 2
Peri/Post Workout Shake
Meal 3
1 hour post workout
Meal 4
2-4 hours after last meal
Meal 5
3-5 hours after last meal
Meal 6
Bedtime
Training After 2 Meals Meal:
Time:
Meal 1
Wake Up
Meal 2
1-3 hours before workout
Meal 3
Peri/Post Workout Shake
Meal 4
1 hour post workout
Meal 5
2-4 hours after last meal
Meal 6
Bedtime
Training After 3 Meals Meal:
Time:
Meal 1
Wake Up
Meal 2
3-5 hours after last meal
Meal 3
1-3 hours before workout
Meal 4
Peri/Post Workout Shake
Meal 5
1 hour post workout
Meal 6
Bedtime
Recovery Day Meal:
Time:
Meal 1
Wake Up
Meal 2
3-5 hours after last meal
Meal 3
3-5 hours after last meal
Meal 4
3-5 hours after last meal
Meal 5
Bedtime
Protein Activity Drop List: Veggies: 76.496 1 small handful of veggies
Protein Amout (g):
Veggie Amount: 30.00 4.12 1 small handful of veggies 4.12 1 small handful of veggies 4.12 1 small handful of veggies 4.12 1 small handful of veggies 30.00
Protein Amout (g):
Veggie Amount: 4.12 1 small handful of veggies 30.00 4.12 1 small handful of veggies 4.12 1 small handful of veggies 4.12 1 small handful of veggies
30.00
Protein Amout (g):
Veggie Amount: 4.12 1 small handful of veggies 4.12 1 small handful of veggies 30.00 4.12 1 small handful of veggies 4.12 1 small handful of veggies 30.00
Protein Amout (g):
Veggie Amount: 4.12 1 small handful of veggies 4.12 1 small handful of veggies 4.12 1 small handful of veggies 30.00 4.12 1 small handful of veggies 30.00
Protein Amout (g):
Veggie Amount: 11.62 1 small handful of veggies 11.62 1 small handful of veggies 11.62 1 small handful of veggies 11.62 1 small handful of veggies 30.00
Fat Activity Drop List: Carb Activity Drop List: 21.249 66.934
Fat Amount (g):
Healthy Carb Amount (g):
1.49
24.60
3.19
16.40
5.52
12.30
5.52
8.20
5.52
Fat Amount (g):
Carb Amount (g): 3.19
16.40
1.49
24.60
5.52
12.30
5.52
8.20
5.52
Fat Amount (g):
Carb Amount (g): 5.52 3.19
16.40
1.49
24.60
5.52
12.30
5.52
8.20
Fat Amount (g):
Carb Amount (g): 5.52 5.52
8.20
3.19
16.40
1.49
24.60
5.52
12.30
Fat Amount (g):
Carb Amount (g): 4.25
15.62
4.25
15.62
4.25
15.62
4.25 4.25
Training Day Carbs
Recovery Day Carbs 81.99 46.85
Workout Carb Amount (g): 20.50
Workout Carb Amount (g):
20.50
Workout Carb Amount (g):
20.50
Workout Carb Amount (g):
20.50
Workout Carb Amount (g):
1 2 3 4 5 6 7 8 9 10 11 12
Black Widdow Female Hypertrophy Meal Plan
Activity Level Drop List: Moderately Active
For the Early Risers Meal:
Time:
Meal 1
Peri/Post Workout Shake
Meal 2
ASAP post workout
Meal 3
2-4 hours after last meal
Meal 4
3-5 hours after last meal
Meal 5
3-5 hours after last meal
Meal 6
Bedtime
Training After 1 Meal Meal:
Time:
Meal 1
1-3 hours before workout
Meal 2
Peri/Post Workout Shake
Meal 3
1 hour post workout
Meal 4
2-4 hours after last meal
Meal 5
3-5 hours after last meal
Meal 6
Bedtime
Training After 2 Meals Meal:
Time:
Meal 1
Wake Up
Meal 2
1-3 hours before workout
Meal 3
Peri/Post Workout Shake
Meal 4
1 hour post workout
Meal 5
2-4 hours after last meal
Meal 6
Bedtime
Training After 3 Meals Meal:
Time:
Meal 1
Wake Up
Meal 2
3-5 hours after last meal
Meal 3
1-3 hours before workout
Meal 4
Peri/Post Workout Shake
Meal 5
1 hour post workout
Meal 6
Bedtime
Recovery Day Meal:
Time:
Meal 1
Wake Up
Meal 2
3-5 hours after last meal
Meal 3
3-5 hours after last meal
Meal 4
3-5 hours after last meal
Meal 5
Bedtime
Protein Activity Drop List: Veggies: 176.496 1 small handful of veggies
Protein Amout (g):
Veggie Amount: 30.00 29.12 1 small handful of veggies 29.12 1 small handful of veggies 29.12 1 small handful of veggies 29.12 1 small handful of veggies 30.00
Protein Amout (g):
Veggie Amount: 29.12 1 small handful of veggies 30.00 29.12 1 small handful of veggies 29.12 1 small handful of veggies 29.12 1 small handful of veggies
30.00
Protein Amout (g):
Veggie Amount: 29.12 1 small handful of veggies 29.12 1 small handful of veggies 30.00 29.12 1 small handful of veggies 29.12 1 small handful of veggies 30.00
Protein Amout (g):
Veggie Amount: 29.12 1 small handful of veggies 29.12 1 small handful of veggies 29.12 1 small handful of veggies 30.00 29.12 1 small handful of veggies 30.00
Protein Amout (g):
Veggie Amount: 36.62 1 small handful of veggies 36.62 1 small handful of veggies 36.62 1 small handful of veggies 36.62 1 small handful of veggies 30.00
Fat Activity Drop List: Carb Activity Drop List: 49.027 154.434
Fat Amount (g):
Carb Amount (g):
3.43
56.75
7.35
37.84
12.75
28.38
12.75
18.92
12.75
Fat Amount (g):
Carb Amount (g): 7.35
37.84
3.43
56.75
12.75
28.38
12.75
18.92
12.75
Fat Amount (g):
Carb Amount (g): 12.75 7.35
37.84
3.43
56.75
12.75
28.38
12.75
18.92
Fat Amount (g):
Carb Amount (g): 12.75 12.75
18.92
7.35
37.84
3.43
56.75
12.75
28.38
Fat Amount (g):
Carb Amount (g): 9.81
36.03
9.81
36.03
9.81
36.03
9.81 9.81
Training Day Carbs
Recovery Day Carbs 189.18 108.10
Workout Carb Amount (g): 47.30
Workout Carb Amount (g):
47.30
Workout Carb Amount (g):
47.30
Workout Carb Amount (g):
47.30
Workout Carb Amount (g):
1 2 3 4 5 6 7 8 9 10 11 12
Food Protein (g)/Unit: Beef
Poultry
Dairy
Fish
Shellfish Turkey Veggies
Beef, Flank Steak Beef, ground Beef, top round Beef, top sirloin Chicken Large Egg Egg Whites Cottage Cheese Fat-free, 0% milk Low-fat, 2% milk Whole milk Cheddar cheese Mozerella cheese Parmesan cheese Pepperjack cheese Swiss cheese
7 6 9 5.5 7 6 6 6.5 1 1 1 7 6.5 10 7 8
Cod Haddock Salmon Swordfish Tuna Scallops Shrimp Breasts
6.5 7 6 7 5 6 6 8.5
Asparagus Broccoli Cabbage, raw Carrots Cauliflower Cucumber Green Beans Pea Romaine Lettuce Spinach SummerSquash Tomatoes
0.5 5 1 1 2 4 2 4 0.6 1 2 2
Zucchini
1
Fruit
Apple Banana Blue Berries Cantelope Grape Honey Dew Kiwifruit Mandarin Oranges Papaya Pineapple Raisins Rasberries Strawberries
0 2 0 2 0 0 1 0 0 0 1 0 2
Fats
Avocado Extra-Vrigin Olive Oil Flaxseed Oil Fish Oil Almond Butter Cashew Butter Peanut butter Almonds Brazil Nuts Peanuts Pecans Walnuts
Nuts
4 0 0 0 2.4 2 4 6 4 6.7 2.6 4
This is by no means an exhaustive list, feel free to add your favouri Veggies (g)/Unit:
Fat (g)/Unit:
Carbohydrates (g)/Unit: 4.33 2 1.6 4 0.8 4.8 2 0 0.06 0.1 9 6 7 9 9 0.25 0.25 4 1.3 0.8 0.3 0.3 1 0.1
0.1 1
0 0 0 0 0 0.4 0 12 1.2 1.2 1.2 1 0 1 1 0 0
2.7
7 9 4 11 5 8 10 10 1.5 1.1 8 3
4 1 1
21 40 24 13 9 26 11 26 14 34 23 14 10
7.4 14 11 1 95 7.5 8 15 19 14 21 18
16
3.4 4.5 3 6 3 6 4 4
ree to add your favourite foods for convenience Calories/Unit:
Portion Size
Macronutrient in meal divided by portion size = Units Oz Oz Oz Oz Oz Oz 1 egg Oz Cup Oz Oz Oz Oz Oz Oz Oz Oz Oz Oz Oz Oz Oz Oz Oz Oz Spear Cup Cup Cup Cup Cup Cup Cup Cup Cup Cup Cup
Cup Medium Medium Cup per 10 Cup Cup Medium Cup Cup Cup Oz Cup Cup 1 medium tbsp tbsp tbsp 16g 16g 16g Oz Oz Oz Oz Oz
vided by portion size = # of portions
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