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  1. #1
    100% life-time NATURAL Mister-10's Avatar
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    Diet plan: 200+ products, calories, proteins, carbs, fats, vitamins and minerals

    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


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    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 .......
    Last edited by Mister-10; 02-28-2009 at 01:17 PM.
    True Natural Bodybuilding (TN Bodybuilding): bodybuilding without ever having used any performance enhancing drugs or supplements that do not occur in a normal healthy daily diet.

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    Check my super advanced diet plan excel sheet:
    http://www.true-natural-bodybuilding.com/graf/diet-plan-true-natural-bodybuilding.xls
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  2. #2
    But it was suited. Tanulean's Avatar
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    That is pretty f'in sick.

    I'll look over it later.
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  3. #3
    Registered User dtangred's Avatar
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    Wow nice work, I am quite impressed.
    Altered GVT Program

    Current Fav Foods:
    Pumpkin-Low Carb Waffles/No Crust Pie
    FF/Sodium Free Cottage Cheese
    Lettuce with Mustard
    Fresh Fish-Tilapia/Sea Bass/Sole/Orange Roughy/Salmon
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  4. #4
    100% life-time NATURAL Mister-10's Avatar
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    Originally Posted by dtangred View Post
    Wow nice work, I am quite impressed.
    Thank you!
    I'm always open to suggestions for futher improvement.
    True Natural Bodybuilding (TN Bodybuilding): bodybuilding without ever having used any performance enhancing drugs or supplements that do not occur in a normal healthy daily diet.

    http://www.true-natural-bodybuilding.com
    100% life-time NATURAL

    Check my super advanced diet plan excel sheet:
    http://www.true-natural-bodybuilding.com/graf/diet-plan-true-natural-bodybuilding.xls
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  5. #5
    Hidamari is life Lifterforlife10's Avatar
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    Talking

    This is pretty sweet, only thing I could say is add more foods, cause otherwise this thing is sick. Love it, and probably gonna use it, way faster than fitday

    Repped for amazement
    Last edited by ianstewart; 03-01-2009 at 07:36 AM.
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  6. #6
    100% life-time NATURAL Mister-10's Avatar
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    Unhappy

    Didn't receive much suggestions for improvement.
    True Natural Bodybuilding (TN Bodybuilding): bodybuilding without ever having used any performance enhancing drugs or supplements that do not occur in a normal healthy daily diet.

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    Check my super advanced diet plan excel sheet:
    http://www.true-natural-bodybuilding.com/graf/diet-plan-true-natural-bodybuilding.xls
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  7. #7
    Registered User latvia1230's Avatar
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    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 !
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  8. #8
    Hidamari is life Lifterforlife10's Avatar
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    Originally Posted by Mister-10 View Post
    Didn't receive much suggestions for improvement.
    Maybe its just that good, it doesn't need to much changing except for more products
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  9. #9
    100% life-time NATURAL Mister-10's Avatar
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    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 Bodybuilding (TN Bodybuilding): bodybuilding without ever having used any performance enhancing drugs or supplements that do not occur in a normal healthy daily diet.

    http://www.true-natural-bodybuilding.com
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    Check my super advanced diet plan excel sheet:
    http://www.true-natural-bodybuilding.com/graf/diet-plan-true-natural-bodybuilding.xls
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  10. #10
    100% life-time NATURAL Mister-10's Avatar
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    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 Bodybuilding (TN Bodybuilding): bodybuilding without ever having used any performance enhancing drugs or supplements that do not occur in a normal healthy daily diet.

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    Check my super advanced diet plan excel sheet:
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  11. #11
    D-A-N-I-M-A-L xFORGEDx's Avatar
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    Sweet spreadsheat bro, Looks like it can be pretty useful Reps
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  12. #12
    100% life-time NATURAL Mister-10's Avatar
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    Originally Posted by daniel.ige View Post
    Sweet spreadsheat bro, Looks like it can be pretty useful Reps
    Thanks!
    Please let me know how you like it after you've tried it out.
    True Natural Bodybuilding (TN Bodybuilding): bodybuilding without ever having used any performance enhancing drugs or supplements that do not occur in a normal healthy daily diet.

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    Check my super advanced diet plan excel sheet:
    http://www.true-natural-bodybuilding.com/graf/diet-plan-true-natural-bodybuilding.xls
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  13. #13
    Proud Dad of 3 ss7seven's Avatar
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    thx

    Thank you for the spreadsheet. Much easier to user than first appears.
    Again thank you.
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  14. #14
    Registered User spc425's Avatar
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    I like this! I'm going to try it out starting tomorrow.
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  15. #15
    Registered User chippyx23's Avatar
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    Good job on this... Looks real good
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  16. #16
    100% life-time NATURAL Mister-10's Avatar
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    Originally Posted by ss7seven View Post
    Thank you for the spreadsheet. Much easier to user than first appears.
    Again thank you.
    Thank you.
    I'm very happy to hear that you find the excel sheet easy to use.
    True Natural Bodybuilding (TN Bodybuilding): bodybuilding without ever having used any performance enhancing drugs or supplements that do not occur in a normal healthy daily diet.

    http://www.true-natural-bodybuilding.com
    100% life-time NATURAL

    Check my super advanced diet plan excel sheet:
    http://www.true-natural-bodybuilding.com/graf/diet-plan-true-natural-bodybuilding.xls
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  17. #17
    Proud Dad of 3 ss7seven's Avatar
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    Originally Posted by Mister-10 View Post
    Thank you.
    I'm very happy to hear that you find the excel sheet easy to use.
    yeah I am tweaking it now. jsut adding my common foods that I consume onto the nutrition table tab so that it is available on my drop downs.
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  18. #18
    100% life-time NATURAL Mister-10's Avatar
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    Originally Posted by ss7seven View Post
    yeah I am tweaking it now. jsut adding my common foods that I consume onto the nutrition table tab so that it is available on my drop downs.
    Great.
    You might download the latest version now v3.4.
    I corrected a small bug in one of the drop down lists.

    Any further feedback is welcome.
    True Natural Bodybuilding (TN Bodybuilding): bodybuilding without ever having used any performance enhancing drugs or supplements that do not occur in a normal healthy daily diet.

    http://www.true-natural-bodybuilding.com
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    Check my super advanced diet plan excel sheet:
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  19. #19
    Registered User chippyx23's Avatar
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    Im trying to learn more about this and it seems like a real good idea for a daily basis... just got question... under the tab 8000 more products, am i suppose to download that also?
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  20. #20
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    Thats just great table , Thank You. Apreciate your work =)
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  21. #21
    The Beast From The East ALI2K9's Avatar
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    Thanks but there are some apps for stuff like this.. Like Dailyburn.
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  22. #22
    Registered User crafty100's Avatar
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    Awesome post man, will be using this
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  23. #23
    100% life-time NATURAL Mister-10's Avatar
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    Originally Posted by chippyx23 View Post
    Im trying to learn more about this and it seems like a real good idea for a daily basis... just got question... under the tab 8000 more products, am i suppose to download that also?
    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 Bodybuilding (TN Bodybuilding): bodybuilding without ever having used any performance enhancing drugs or supplements that do not occur in a normal healthy daily diet.

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  24. #24
    You this read wrong wakeeb's Avatar
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    Awesome job man, it looks like you put tons of work into this!
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  25. #25
    100% life-time NATURAL Mister-10's Avatar
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    you bet I did.
    True Natural Bodybuilding (TN Bodybuilding): bodybuilding without ever having used any performance enhancing drugs or supplements that do not occur in a normal healthy daily diet.

    http://www.true-natural-bodybuilding.com
    100% life-time NATURAL

    Check my super advanced diet plan excel sheet:
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  26. #26
    100% life-time NATURAL Mister-10's Avatar
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    The demo video is almost ready.
    It will be posted on my site and probably on youtube.
    True Natural Bodybuilding (TN Bodybuilding): bodybuilding without ever having used any performance enhancing drugs or supplements that do not occur in a normal healthy daily diet.

    http://www.true-natural-bodybuilding.com
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  27. #27
    Registered User latina25's Avatar
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    Originally Posted by Mister-10 View Post
    The demo video is almost ready.
    It will be posted on my site and probably on youtube.
    I wanted to thank you for the masterpiece, you save me hours trying to create my meals.
    Thank you so much!!
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  28. #28
    100% life-time NATURAL Mister-10's Avatar
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    Originally Posted by latina25 View Post
    I wanted to thank you for the masterpiece, you save me hours trying to create my meals.
    Thank you so much!!
    I'm very glad to hear this.

    I'm planning to have the demo video online this weekend.
    True Natural Bodybuilding (TN Bodybuilding): bodybuilding without ever having used any performance enhancing drugs or supplements that do not occur in a normal healthy daily diet.

    http://www.true-natural-bodybuilding.com
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    Check my super advanced diet plan excel sheet:
    http://www.true-natural-bodybuilding.com/graf/diet-plan-true-natural-bodybuilding.xls
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  29. #29
    100% life-time NATURAL Mister-10's Avatar
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    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 Bodybuilding (TN Bodybuilding): bodybuilding without ever having used any performance enhancing drugs or supplements that do not occur in a normal healthy daily diet.

    http://www.true-natural-bodybuilding.com
    100% life-time NATURAL

    Check my super advanced diet plan excel sheet:
    http://www.true-natural-bodybuilding.com/graf/diet-plan-true-natural-bodybuilding.xls
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  30. #30
    Registered User Canada212's Avatar
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    Most people would charge a lot of money for this, thanks for all your hard work.
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