LEVEL 0: INITIAL INPUTS

BODY WEIGHT (IN LBS):

MAINTENANCE CALORIES:
either enter maintenance calories directly if you know it based on tracked data, or leave it as is, and enter an activit
level using the boxes below to generate an estimate.

ACTIVITY LEVEL: Lightly active plus 3-6 days of weight liftin

enter value between 1.5 - 1.8

SEX:

BODY FAT %:

WOMEN

MEN
LEVEL 1: ENERGY BALANCE

ARE YOU IN A LEAN GAIN OR CUTTING PHASE?

ARE YOU NOVICE, INTERMEDIATE, OR ADVANCED?

YOUR DAILY CALORIE TARGET IS:

CARDIO

Cardio can be performed if desired to offset the amount of caloric restriction.

WEEKLY DEFICIT FROM FOOD INTAKE:

(per 10 minutes of cardio)

LOW INTENSITY (RPE 2-4/10) 36.0 kcals
MOD INTENSITY (RPE 5-7/10) 81.0 kcals
HIGH INTENSITY (RPE 8-10/10) 126.0 kcals

Values are kcals burned beyond normal activity for 10mins. If you do cardio, increase fat (9kcal/g)
or carbs (4kcal/g) as needed to offset kcals burned. Cardio is not necessary - only do if you enjoy it
more than caloric restriction. If done excessively, it can interfere with weight training gains. As a
maximum, spend no more than half your time weight training doing cardio.

LEVEL 2: MACRONUTRIENTS
PROTEIN
choose values between 0.8 - 1.0 g/lb

FAT
choose fat within 15-40% of total calories*
* 35-40% reserved for women with PCOS or Oligomenorrhea, those with a family history of
diabetes, or those who have tested their response to high fat/low carb versus lower fat diets in a
controlled manner and found high fat superior

YOUR MACRONUTRIENT TARGETS, BASED ON YOUR GOALS

NORMAL DAYS

FAT: 110 - 130g

CARBS: 370 - 410g
PROTEIN: 215 - 255g
FIBER: 35 - 80g
(fiber counted as part of daily carbohydrates)

LEVEL 3: MICRONUTRIENTS

FRUIT:

VEGETABLES:

LEVEL 4: MEAL TIMING

MEALS PER DAY

PERI-WORKOUT PROTEIN INTAKE:

(1-2 hours pre- and post- workout. Counts toward daily protein.)

LEVEL 5: SUPPLEMENTATION

SELECT TRAINING GOAL: Powerlifter (strength goa

• Vitamin D3 (unless regular sun exposure occurs): 1620 - 6480 IU/day

• EFA's (EPA & DHA combined): 2-3g/day (not needed if regularly consuming fatty fish 3x/week+).
Counts towards fat intake.

• Creatine monohydrate: 3.6 g/day

• Caffeine: 90 - 252 mg/day for suppressing tiredness OR 324 - 486 mg/day 30 min prior to training
2x/week max to enhance performance. (start w/ half this dose to determine individual effect)
 180.0 lbs

3240 kcals
on tracked data, or leave it as is, and enter an activity
generate an estimate.

Lightly active plus 3-6 days of weight lifting

1.8

MALE

14%
 Lean gain

Novice 1.5% of BW/month

2
3578 kcals

t the amount of caloric restriction.

n/a

mins. If you do cardio, increase fat (9kcal/g)

rdio is not necessary - only do if you enjoy it
n interfere with weight training gains. As a
training doing cardio.

1.3

30%
minimum: 11.5%
orrhea, those with a family history of
gh fat/low carb versus lower fat diets in a

, BASED ON YOUR GOALS

4 servings per day

4 servings per day

3 - 6 per day

32 - 41g protein

Powerlifter (strength goal)

 - 6480 IU/day

regularly consuming fatty fish 3x/week+).

R 324 - 486 mg/day 30 min prior to training

his dose to determine individual effect)
LEVEL 0: INITIAL INPUTS

BODY WEIGHT (IN KGS):

MAINTENANCE CALORIES:
either enter maintenance calories directly if you know it based on tracked data, or leave it as is, and enter an activit
level using the boxes below to generate an estimate.

ACTIVITY LEVEL: SELECT HER

enter value between n/a

SEX:

BODY FAT %:

WOMEN

MEN
LEVEL 1: ENERGY BALANCE

ARE YOU IN A LEAN GAIN OR CUTTING PHASE?

CHOOSE LEAN GAIN OR CUTTING PHASE ABOVE

CARDIO

Cardio can be performed if desired to offset the amount of caloric restriction.

WEEKLY DEFICIT FROM FOOD INTAKE:

(per 10 minutes of cardio)

LOW INTENSITY (RPE 2-4/10) 0.0 kcals
MOD INTENSITY (RPE 5-7/10) 0.0 kcals
HIGH INTENSITY (RPE 8-10/10) 0.0 kcals

Values are kcals burned beyond normal activity for 10mins. If you do cardio, increase fat (9kcal/g)
or carbs (4kcal/g) as needed to offset kcals burned. Cardio is not necessary - only do if you enjoy it
more than caloric restriction. If done excessively, it can interfere with weight training gains. As a
maximum, spend no more than half your time weight training doing cardio.

LEVEL 2: MACRONUTRIENTS
PROTEIN
choose values between n/a

FAT
choose fat within 15-40% of total calories*
* 35-40% reserved for women with PCOS or Oligomenorrhea, those with a family history of
diabetes, or those who have tested their response to high fat/low carb versus lower fat diets in a
controlled manner and found high fat superior

YOUR MACRONUTRIENT TARGETS, BASED ON YOUR GOALS

LOW DAYS

FAT: -10 - 10g

CARBS: n/a
PROTEIN: n/a
FIBER: 0 - 0g
(fiber counted as part of daily carbohydrates)

REFEEDS ( PER WEEK)

FAT: -10 - 10g

CARBS: -10 - 10g
PROTEIN: n/a
FIBER: n/a
(fiber counted as part of daily carbohydrates)

LEVEL 3: MICRONUTRIENTS

FRUIT:

VEGETABLES:

LEVEL 4: MEAL TIMING

MEALS PER DAY

PERI-WORKOUT PROTEIN INTAKE:

(1-2 hours pre- and post- workout. Counts toward daily protein.)

LEVEL 5: SUPPLEMENTATION

SELECT TRAINING GOAL: SELECT HER

 ENTER HERE
0.0 lbs

ENTER HERE OR ACTIVITY LEVEL

on tracked data, or leave it as is, and enter an activity
generate an estimate.

SELECT HERE
ENTER HERE

SELECT HERE

SELECT HERE
 SELECT HERE

SELECT HERE

t the amount of caloric restriction.

n/a

mins. If you do cardio, increase fat (9kcal/g)

rdio is not necessary - only do if you enjoy it
n interfere with weight training gains. As a
training doing cardio.

0
orrhea, those with a family history of
gh fat/low carb versus lower fat diets in a

, BASED ON YOUR GOALS

0 servings per day

0 servings per day

3 - 6 per day

0 - 0g protein

SELECT HERE