Master Nutrition Template v2.0

[Alpha Zulu]

All:

I am not sure how many of you found MuscleMaki's (AKA WhiteCollarBoy) Master Nutrition Template on this section of the boards when he posted it towards the end of the year. Well I found it a couple of weeks ago and I set out to tweak it a little bit so that it had a little more functionality.

The file is attached here as an Excel file. If it asks you about macros, you can either enable them or disable them. It doesn't matter because none are used, I started writing a few but gave up because my Visual Basic skills are a little rusty.

Please make sure you read the instructions tab first. If you get confused, ask here, I'll monitor this thread for a week or so to make sure everything gets sorted out. After that, shoot me a PM if you have any issues.

Finally, let me know in this thread or with a PM if you can think of anything else that might be of use in the file. The only thing I can think to add is maybe a weekly variance report to add to the daily variance.

And MM - let me know if I forgot to mention anything in the instructions tab or if you have anything at all to add.

Enjoy.

[Alpha Zulu]

Bump, can't believe there are no questions on this.

[Fuerza_M]

I use the previous template , I will take a look at the new additions

[jaim91]

Bump, can't believe there are no questions on this.

Because it's friggin' awesome! No questions needed

thanks!

[Alpha Zulu]

Thanks Jaime.

One thing I did think up last night after I finished with it is that I can change the reports page so that you are not limited to just "Workout Day" "Cardio Day" or "Off Day" but instead, you can put in whatever type of day you want (maybe you have higher intake when doing legs than you do when doing arms, so you can differentiate between "Leg Day" and "Arm Day") and it will analyze based on whatever the inputs are.

I might get to this today, but if not, if will be next week as I am going on vacation tomorrow and won't have internet access for several days.

[jackedrabbit]

Hmm, what about days where you lift and do cardio after?

Also, it would be cool to see some sort of a graph that analyzes the variance between your planned/projected caloric and macro intake per day or by the week versus your actual. Variance analysis would be a fun little tool to see just how dedicated you are to your plan, or more importantly, find out if you are falling short or consuming too much. (This would be key for those who are trying to figure out when and where to make dietary adjustments based on too much or lack of progression!)

[truthandlife]

That is awesome! Thanks for posting.

[Alpha Zulu]

Hmm, what about days where you lift and do cardio after?

Also, it would be cool to see some sort of a graph that analyzes the variance between your planned/projected caloric and macro intake per day or by the week versus your actual. Variance analysis would be a fun little tool to see just how dedicated you are to your plan, or more importantly, find out if you are falling short or consuming too much. (This would be key for those who are trying to figure out when and where to make dietary adjustments based on too much or lack of progression!)

Graphs...I guess we need a little something for the visual learners.

I'll take my laptop with me on vacation. I am going skiing with immediate and extended family, but will be the only kid there (my cousins are still in school or couldn't get off of work and the Marines didn't feel like letting my brother take the week off from fighting a war to join us) so I should have some down time to take these requests and any that come in before my flight tomorrow morning and work them into a v2.1.

[jackedrabbit]

Graphs...I guess we need a little something for the visual learners.

I'll take my laptop with me on vacation. I am going skiing with immediate and extended family, but will be the only kid there (my cousins are still in school or couldn't get off of work and the Marines didn't feel like letting my brother take the week off from fighting a war to join us) so I should have some down time to take these requests and any that come in before my flight tomorrow morning and work them into a v2.1.

We'll keep this a secret between you and me, but I'm working on a cheat meal "damage calculator"...

If you've ever had that extra slice of pizza, or in some cases, the whole pie...it'll tell you just how much you've increased your caloric intake, slowed down your progress, etc. Or, just for the sake of knowing!

[Alpha Zulu]

OK here is what I hope is the final version of this calculator. It contains just about everything we have discussed (with the exception of graphs, but every type of variance is given in chart form). I honestly cannot think of anything else we might need to add to this, but if you have an ideas, let me know. The file may seem a little complicated at first, but really all you have to do is input in the yellow cells and everything else will take care of itself.

As usual, if you have questions, post them here or shoot me a PM and I'll see if I can help you out, just make sure you read the instructions tab first.

BTW, I think v2.0 had some calculation errors, so discard that file and just use this one, even if you don't need the level of detail provided.

[jaim91]

SO AWESOME!

You should patent this and sell it....

THANK YOU!

[njmuscle66]

Very well done. I used a commerical program in the past and this is indeed comparable-NICE JOB!

[ChokeOnStrength]

I am horrible with stuff like this... If I knew how to use it, I'd say it's amazing

[jackedrabbit]

Great job Zulu...from one analyst to another...brilliant Excel skillz!

[Alpha Zulu]

Thanks everyone. I just hope it can make all of our lives that much easier and help us progress a little more as well.

[jackedrabbit]

Only issue I see is that people can get confused and end up entering too many days. For example, I lift 5 days a week right now and also do cardio 5 times a week. This threw off my average since the spreadsheet thinks of it as a 10 day week! Haha but it's all good, just a minor issue no biggie.

[Alpha Zulu]

I am confused as to how this happens. My guess is that you entered in the number of days yourself and overwrote the equation. The day counts will generate automatically because they are a countif function. All you have to do is enter the day type at the top of each day's sheet and it will populate the number of hits for that day type in the inputs sheet so it is impossible to go over 7 days.

So you might have something like this (although you are probably lifting and cardio on the same day each time, this is just for illustrative purposes):

Mon/Weds: Lifting only
Tues/Thur/Fri: Lifting and Cardio
Sat/Sun: Cardio only

So if you entered those as your three day types and then put them in at the top of each sheet, it would return "2" for Lifting Only and Cardio Only and "3" for Lifting and Cardio.

Either that's what happened or I am totally missing something.

[jackedrabbit]

Only issue I see is that people can get confused and end up entering too many days. For example, I lift 5 days a week right now and also do cardio 5 times a week. This threw off my average since the spreadsheet thinks of it as a 10 day week! Haha but it's all good, just a minor issue no biggie.

I take that back. I'm an idiot...I keyed into your formula cell!

[Alpha Zulu]

I figured that's what happened...Gotta follow directions JR, haha, change yellow cells only!!!

[Alpha Zulu]

I'll give this a bump

[nic6paul]

how about a spot to log fiber

[Alpha Zulu]

how about a spot to log fiber

I could do it, but honestly, it would be a lot of work, would require adding a lot of columns and functions, and I frankly don't care to track my fiber all that much because I know I get a bunch of it from grains and produce.

[Pelluco]

i have down loaded the files succesfully but when i click on it it tells me that i cannot open it because windows needs to know what created it, so it tells me what do i what to do look in the internet or select a program from the list i have, but every time i click on one program it tells me that it will not work with that program. Zulu can you send me some type exel file which i can down load if its even possible, so i can please use your wonderful chart or at least tell me what TO DO
thanks

[Alpha Zulu]

i have down loaded the files succesfully but when i click on it it tells me that i cannot open it because windows needs to know what created it, so it tells me what do i what to do look in the internet or select a program from the list i have, but every time i click on one program it tells me that it will not work with that program. Zulu can you send me some type exel file which i can down load if its even possible, so i can please use your wonderful chart or at least tell me what TO DO
thanks

It sounds to me like you don't have Excel on your PC. Is that case? If so, you might be out of luck.

[nic6paul]

Get open office. openoffice.org same as M$ office just free and it can open all of microsofts file formats for the most part including excel

[jnolan357]

All:

I am not sure how many of you found MuscleMaki's (AKA WhiteCollarBoy) Master Nutrition Template on this section of the boards when he posted it towards the end of the year. Well I found it a couple of weeks ago and I set out to tweak it a little bit so that it had a little more functionality.

The file is attached here as an Excel file. If it asks you about macros, you can either enable them or disable them. It doesn't matter because none are used, I started writing a few but gave up because my Visual Basic skills are a little rusty.

Please make sure you read the instructions tab first. If you get confused, ask here, I'll monitor this thread for a week or so to make sure everything gets sorted out. After that, shoot me a PM if you have any issues.

Finally, let me know in this thread or with a PM if you can think of anything else that might be of use in the file. The only thing I can think to add is maybe a weekly variance report to add to the daily variance.

And MM - let me know if I forgot to mention anything in the instructions tab or if you have anything at all to add.

Enjoy.

Quick question, I'm trying to add a Sugar column to column H on the food list. Easy to do but the grams are not pulling over to the daily sheets. Any ideas? Is there a table whose area needs to be redefined?

[jnolan357]

Quick question, I'm trying to add a Sugar column to column H on the food list. Easy to do but the grams are not pulling over to the daily sheets. Any ideas? Is there a table whose area needs to be redefined?

Never mind, I figured it out. Had to modify Vlookup