I have made an Excel sheet which can be used to easily build your own diet plan.
It automatically calculates the required calories, proteins, carbohydrates, fats, vitamins and minerals based on your age, body weight, length, body fat percentage, physical activity and goal (losing or gaining weight).
The excel spread sheet contains a table with all nutritional values, including vitamins and minerals, of the 200 most popular food products for bodybuilders.'
A number of them are listed below. Its easy to add your own products.
In the spread sheet you simply have to select which food products you use for each meal and the number of grams. The sheet automatically calculates the total of all nutrients and whether you eat too many or not enough of any, so that you can easily adjust.
I would really appreciate your feedback so that I can further improve the spread sheet if needed.
Thank you in advance!
You can download the excel sheet: http://www.true-natural-bodybuilding...dybuilding.xls
__________________
almonds, apple juice, apples, apricots, asparagus, eggplant, bananas, barley, red beans, white beans, yellow beans, beef, beets, 7 grains bread, white bread, whole-wheat bread, broccoli, brownies, brussels sprouts, buckwheat, red cabbage, white cabbage, carrots, cashew nuts, cauliflower, champignon, sour cherries, sweet cherries, chestnut, chicken breast, chicken liver, chicory, milk chocolate, white chocolate, cocoa, coconut, cod, corn (maize), corn oil, cottage cheese, couscous, crab, croissants, cumcumber, deer, duck, egg, egg yolk, egg whites, figs, flatfish (sole), flaxseed oil, flaxseeds, french fries, frog legs, garlic, goose liver, goose, gouda cheese, grape juice, grapefruit, grapefruit juice, grapes, halibut, ham, hazelnuts (filberts), herring, honey, honeydew melon, horse, hotdog, kiwi fruit, lamb, lemon juice, lentils, lettuce, litchis, liver pate, macaroni, mackerel, milk powder, milk, millet, mozarella cheese, muesli with dried fruit and nuts, mushrooms, mussels, nachos with cheese, noodles, oats, olive oil, olives, onions, orange juice, oranges, ostrich, pancakes, papayas, pasta, peaches, peanut butter, peanuts, pears, peas, pecans, pickled cucumber, pineapple, pineapple juice, pistachio nuts, plums, Pollock, popcorn, bacon, pork, potato, potato chips, pumpkin, quark, curd cheese, fromage frais, radishes, raisins, rice cakes, brown or white rice, rye, salmon, shallots, shrimps, soybean oil, soybeans, spaghetti, spinach, squid, inkfish, cuttlefish, strawberries, sunflower oil, swordfish, tilapia fish, tomatoes, tortilla chips, trout, tuna, turkey, turnips, veal, chocolate wafers, vanilla wafers, walnuts, watermelon, wheat, whole-grain wheat flour, whitefish, yam, sweet potato, yogurt .......
|
-
02-28-2009, 01:01 PM #1
Diet plan: 200+ products, calories, proteins, carbs, fats, vitamins and minerals
Last edited by Mister-10; 02-28-2009 at 01:17 PM.
True Natural BodyBuilder
YES: food and nutrients (carbs, proteins, fats, creatine, vitamins and minerals)
NO: performance enhancing drugs, hormones and supplements
*********************
http://www.true-natural-bodybuilding.com
Life-time NATURAL
Check my advanced diet plan excel sheet:
http://www.true-natural-bodybuilding.com/graf/diet-plan-true-natural-bodybuilding.xls
-
02-28-2009, 01:06 PM #2
-
02-28-2009, 01:12 PM #3
-
03-01-2009, 06:29 AM #4True Natural BodyBuilder
YES: food and nutrients (carbs, proteins, fats, creatine, vitamins and minerals)
NO: performance enhancing drugs, hormones and supplements
*********************
http://www.true-natural-bodybuilding.com
Life-time NATURAL
Check my advanced diet plan excel sheet:
http://www.true-natural-bodybuilding.com/graf/diet-plan-true-natural-bodybuilding.xls
-
-
03-01-2009, 07:33 AM #5
-
03-03-2009, 01:29 PM #6
Didn't receive much suggestions for improvement.
True Natural BodyBuilder
YES: food and nutrients (carbs, proteins, fats, creatine, vitamins and minerals)
NO: performance enhancing drugs, hormones and supplements
*********************
http://www.true-natural-bodybuilding.com
Life-time NATURAL
Check my advanced diet plan excel sheet:
http://www.true-natural-bodybuilding.com/graf/diet-plan-true-natural-bodybuilding.xls
-
03-29-2009, 08:26 AM #7
Great work!
Impressive work on that table - a bit difficult to get started, especially to know where to add the parameters and what they change in the calculations.
I'm looking for my way into it, and if i have suggestions or questions i'll e-mail you!
Thanks for all this work!If it's easy... you do it wrong !
_________________________________
Team MuscleScience
www.MuscleScience.co
-
03-29-2009, 08:40 AM #8
-
-
12-26-2009, 08:13 AM #9
excel diet plan
Thanks for the feedback!
I have updated the excel diet plan and added some food products.
The latest update can be downloaded here:
http://www.true-natural-bodybuilding...dybuilding.xls
.True Natural BodyBuilder
YES: food and nutrients (carbs, proteins, fats, creatine, vitamins and minerals)
NO: performance enhancing drugs, hormones and supplements
*********************
http://www.true-natural-bodybuilding.com
Life-time NATURAL
Check my advanced diet plan excel sheet:
http://www.true-natural-bodybuilding.com/graf/diet-plan-true-natural-bodybuilding.xls
-
01-31-2010, 01:14 PM #10
I have worked very hard to update and improve the excel sheet in the last months.
The main improvements are:
- addition of fiber content
- addition of water content
- addition of cholesterol
- addition of saturated, mono- and polyunsaturated fatty acids
- addition of sugar content
- addition of glycemic index and glycemic load
- calculation of BMI and lean BMI
- tab with manual on how to use the excel sheet and how to build a good diet plan for yourself
- tab with a printable and easy to read result report
- additional nutritional data for about 8000 food product from the most reliable source available (USDA National Nutrient Database).
Th excel sheet can be dowloaded at any time for free at:
http://www.true-natural-bodybuilding...dybuilding.xls
I'm looking forward to your feedback and suggestions for further improvement!
.Last edited by Mister-10; 01-31-2010 at 01:21 PM.
True Natural BodyBuilder
YES: food and nutrients (carbs, proteins, fats, creatine, vitamins and minerals)
NO: performance enhancing drugs, hormones and supplements
*********************
http://www.true-natural-bodybuilding.com
Life-time NATURAL
Check my advanced diet plan excel sheet:
http://www.true-natural-bodybuilding.com/graf/diet-plan-true-natural-bodybuilding.xls
-
01-31-2010, 01:48 PM #11
Sweet spreadsheat bro, Looks like it can be pretty useful Reps
R.I.P Andy Irons
_________________
College wrestling - 165lb Weight class
Brazilian JiuJitsu Purple Belt
Judo Brown Belt
///on the road to the UFC///
http://forum.bodybuilding.com/showthread.php?p=635222653#post635222653
- APP NUTS HGH UP/ FREE TEST SPONSERED LOG
-
02-01-2010, 08:20 AM #12True Natural BodyBuilder
YES: food and nutrients (carbs, proteins, fats, creatine, vitamins and minerals)
NO: performance enhancing drugs, hormones and supplements
*********************
http://www.true-natural-bodybuilding.com
Life-time NATURAL
Check my advanced diet plan excel sheet:
http://www.true-natural-bodybuilding.com/graf/diet-plan-true-natural-bodybuilding.xls
-
-
02-01-2010, 12:00 PM #13
-
02-01-2010, 12:06 PM #14
-
02-01-2010, 12:14 PM #15
-
02-02-2010, 11:09 AM #16True Natural BodyBuilder
YES: food and nutrients (carbs, proteins, fats, creatine, vitamins and minerals)
NO: performance enhancing drugs, hormones and supplements
*********************
http://www.true-natural-bodybuilding.com
Life-time NATURAL
Check my advanced diet plan excel sheet:
http://www.true-natural-bodybuilding.com/graf/diet-plan-true-natural-bodybuilding.xls
-
-
02-02-2010, 11:17 AM #17
-
02-02-2010, 01:43 PM #18True Natural BodyBuilder
YES: food and nutrients (carbs, proteins, fats, creatine, vitamins and minerals)
NO: performance enhancing drugs, hormones and supplements
*********************
http://www.true-natural-bodybuilding.com
Life-time NATURAL
Check my advanced diet plan excel sheet:
http://www.true-natural-bodybuilding.com/graf/diet-plan-true-natural-bodybuilding.xls
-
02-02-2010, 08:10 PM #19
-
02-03-2010, 01:14 AM #20
-
-
02-03-2010, 01:48 AM #21
-
02-03-2010, 02:26 AM #22
-
02-03-2010, 04:39 PM #23
That's up to you. I included by default the 270 most popular and important foods.
If you are missing some of your favorites, you can download the complete list of 8000 products and add those that you prefer to the excel sheet.
It's a simple copy/paste that takes no more than a few seconds.True Natural BodyBuilder
YES: food and nutrients (carbs, proteins, fats, creatine, vitamins and minerals)
NO: performance enhancing drugs, hormones and supplements
*********************
http://www.true-natural-bodybuilding.com
Life-time NATURAL
Check my advanced diet plan excel sheet:
http://www.true-natural-bodybuilding.com/graf/diet-plan-true-natural-bodybuilding.xls
-
02-03-2010, 05:51 PM #24
-
-
02-05-2010, 05:20 PM #25
you bet I did.
True Natural BodyBuilder
YES: food and nutrients (carbs, proteins, fats, creatine, vitamins and minerals)
NO: performance enhancing drugs, hormones and supplements
*********************
http://www.true-natural-bodybuilding.com
Life-time NATURAL
Check my advanced diet plan excel sheet:
http://www.true-natural-bodybuilding.com/graf/diet-plan-true-natural-bodybuilding.xls
-
02-08-2010, 02:28 PM #26
The demo video is almost ready.
It will be posted on my site and probably on youtube.True Natural BodyBuilder
YES: food and nutrients (carbs, proteins, fats, creatine, vitamins and minerals)
NO: performance enhancing drugs, hormones and supplements
*********************
http://www.true-natural-bodybuilding.com
Life-time NATURAL
Check my advanced diet plan excel sheet:
http://www.true-natural-bodybuilding.com/graf/diet-plan-true-natural-bodybuilding.xls
-
02-09-2010, 09:06 AM #27
-
02-11-2010, 06:42 PM #28True Natural BodyBuilder
YES: food and nutrients (carbs, proteins, fats, creatine, vitamins and minerals)
NO: performance enhancing drugs, hormones and supplements
*********************
http://www.true-natural-bodybuilding.com
Life-time NATURAL
Check my advanced diet plan excel sheet:
http://www.true-natural-bodybuilding.com/graf/diet-plan-true-natural-bodybuilding.xls
-
-
02-15-2010, 02:02 PM #29
Finally it's ready, the DEMO VIDEO of the diet-plan-excel-sheet:
You can watch it on youtube (best watched in 480p resolution) or in better quality in:
Flash (recommended)
or as
Windows Media Video (.wmv).
http://www.youtube.com/watch?v=g9ClrjvIGu8
The latest version of the excel sheet can be downloaded here: http://www.true-natural-bodybuilding...dybuilding.xls.
Any feedback is highly appreciated!
.True Natural BodyBuilder
YES: food and nutrients (carbs, proteins, fats, creatine, vitamins and minerals)
NO: performance enhancing drugs, hormones and supplements
*********************
http://www.true-natural-bodybuilding.com
Life-time NATURAL
Check my advanced diet plan excel sheet:
http://www.true-natural-bodybuilding.com/graf/diet-plan-true-natural-bodybuilding.xls
-
12-12-2012, 08:17 PM #30
Bookmarks