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 .......