Professional Documents
Culture Documents
FORUM.BODYBUILDING.COM
Directions: While thinking about Keto phase, enter the requested information below. Please complete (1) thru (8). After completing (1) thru (8), please select your tab at the bottom (Men/Women). This is the ONLY sheet you should edit. The other pages are results ONLY.
Questions (1) Age (yrs) (2) Weight (lbs) (3) Height (in) (4) Activity Rating (1.0-2.0) (5) Gain(1.2) or Lose(0.8) (6) Post Workout Shake Calories (7) Meals per Day (excluding PWO) (8a) Percent Fat (use % sign) (8b) Percent Protein (use % sign) (8c) Percent Carbs (use % sign) Your Answers 17 194 74 1.5 0.8 180 3 65% 30% 5%
Enter the total calories of your PWO shake. (9 Cal per g of Fat, 4 Desired Range: 55-70, default: 65 Desired Range: 28-40, default: 30 Desired Range: 2-10, default: 5
If you want some reading material for this diet, please look at these articles:
Step By Step Keto Diet Plan! - (which I have basically done for you, by Blindfaith) http://forum.bodybuilding.com/showthread.php?t=36497
Supplement to the Step by Step Keto Diet - (should cover most of your questions, by Man2kx, the author of this spreadshee http://forum.bodybuilding.com/showthread.php?t=639169
MATH VARIABLES AND REFERENCE, DO NOT EDIT weight in kg 87.9984 height in cm 187.96
BODYBUILDING.COM
PWO shake. (9 Cal per g of Fat, 4 Cal per g of Protein, 4 Cal per g of Carb)
FORUM.BODYBUILDING.COM
Your Bodyweight (a) 194 Remember, on g of protein per meal, this DOES NOT
Maximum per day on carb up. If 1.5 days carbup (for ex.), it is this times 1.5 fo Per day on carb up minimum Per carb up phase (to restore most all your glycogen)
NOTES:
(a): Don't like protein you are getting per lb of BW? Adjust your ratios on the question sheet. (b): This outline of your carb up is what is required based on your stats to have full glycogen replenishment. (b, cont.): Follow proper PWO nutrition before fullfilling your food needs. Hint: If you cheat, do so beginning the carb up, but a
ILDING.COM
f protein per meal, this DOES NOT include PWO shake protein.
arbup (for ex.), it is this times 1.5 for the entire carb up.
ur glycogen)
25 56 220
FORUM.BODYBUILDING.COM
Maximum per day on carb up. If 1.5 days carbup (for ex.), it is this times 1.5 f Per day on carb up minimum Per carb up phase (to safely restore most all your glycogen)
NOTES:
(a): Don't like protein you are getting per lb of BW? Adjust your ratios on the question sheet. (b): This outline of your carb up is what is required based on your stats to have full glycogen replenishment. (b, cont.): Follow proper PWO nutrition before fullfilling your food needs. Hint: If you cheat, do so beginning the carb up, but a
BUILDING.COM
g of protein per meal, this DOES NOT include PWO shake protein.
up (for ex.), it is this times 1.5 for the entire carb up.