IIFYM Spreadsheet

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INPUTS

Please choose: CUT

Please Enter: AGE (Years) 23 WEIGHT (KG) 92 HEIGHT (CM) 170 BODYFAT (%) 15 GENDER MALE

Activity Level Today? Moderate Activity 1.6

Activity Level Activity Level Factor

Sedentary 1

Very Light Activity 1.2

Light Activity 1.4 Moderate Activity 1.6 High Activity 1.8 Extreme Activity 2 List MAINTAIN Average

BULK Harris-Benedict formula, 1919 (LEAN, YOUNG, ACTIVE MALE)

CUT Mifflin-St Jeor, 1990s

Katch-McArdle (only use if you know bf%) MALE

FEMALE

Cut

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--- (Home Day) --- (Work Day)

---Harris-Benedict formula, 1919 (LEAN, YOUNG, ACTIVE MALE) Katch-McArdle (only use if you know bf%)

Maintenance Bulk 2020.92 2223.012

(Work + Gym Day)

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RESULTS

CALORIES REQUIRED TODAY: 2,910

Method

MINIMUM

Minimum PROTEIN Required: 172

Minimum FAT Required: 91

Minimum CARBOHYDRATES Required: 350

RECOMMENDED

Recommended PROTEIN Required: 259

Recommended FAT Required: 91

Recommended CARBOHYDRATES Required: 264

PERSONAL PREFERENCE PROTEIN 259 FAT 91 CARBOHYDRATES 264 Cut Factor: 0.9 Bulk Factor: 1.1

Harris-Benedict formula, 1919 (LEAN, YOUNG, ACTIVE MALE)

By sedentary we mean doing nothing all day (sleeping and watching TV).

By very light activity we mean doing nothing physical. Working a desk job or on a computer and not performing any type of physical activity during your day.

By light activity we mean having a non-physical job (desk, computer, etc.) but performing some sort of physical activity during the day (e.g. above average walking) but no hard training.

By moderate activity we mean having a non-physical job, performing some sort of physical activity during the day, and including a daily workout session in your routine. This is where most of you are at.

By high activity we mean either training plus a physical job or non-physical job and twice-a-day training sessions. By extreme activity we mean a very physical job and daily hard training.

So if our 220 pound bodybuilder with a BMR of 2122 calories/day is moderately active, his daily energy expenditure is bumped up to 2122 x 1.6 = 3395 calories per day. This is the amount of food to consume to maintain present body weight.

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RESULTS

2,910 MINIMUM 172 91 350 RECOMMENDED 259 91 264 PERSONAL PREFERENCE 259 91 264

By sedentary we mean doing nothing all day (sleeping and watching TV).

By very light activity we mean doing nothing physical. Working a desk job or on a computer and not performing any type of physical activity

By light activity we mean having a non-physical job (desk, computer, etc.) but performing some sort of physical activity during the day (e.g.

By moderate activity we mean having a non-physical job, performing some sort of physical activity during the day, and including a daily

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Basal Metabolic Rate (BMR) Inputs

Weight (kg) 92

Height (cm) 170

Age (Years) 23

Bodyfat (%) 15

Activity Level Activity Level Factor

Sedentary 1

Very Light Activity 1.2

Light Activity 1.4 Moderate Activity 1.6 High Activity 1.8 Extreme Activity 2 Source: http://www.t-nation.com/free_online_article/sports_body_training_performance/the_carb_cycling_codex By sedentary we mean doing nothing all day (sleeping and watching TV).

By very light activity we mean doing nothing physical. Working a desk job or on a computer and not performing any type of physical activity during your day.

By light activity we mean having a non-physical job (desk, computer, etc.) but performing some sort of physical activity during the day (e.g. above average walking) but no hard training.

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Men 2020.92

Women 1736.1

http://www.t-nation.com/free_online_article/sports_body_training_performance/the_carb_cycling_codex By sedentary we mean doing nothing all day (sleeping and watching TV).

By very light activity we mean doing nothing physical. Working a desk job or on a computer and not performing any type of

By light activity we mean having a non-physical job (desk, computer, etc.) but performing some sort of physical activity during the

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Harris-Benedict formula, 1919 (LEAN, YOUNG, ACTIVE MALE) Mifflin-St Jeor, 1990s Men 1873.42 Women 1707.42 http://www.freedieting.com/tools/calorie_calculator.htm Average Men Maintanence 1984.486667 Women Maintanence 1834.213333

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Mifflin-St Jeor, 1990s Katch-McArdle (only use if you bf%)

LBM 2059.12

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Macronutrients Required Minimum

Cut rec. Cut Min./Bulk Rec.

Protein (grams) 259 172

Fat (grams) 91

Calories From Protein 1034 690

Calories From Fat 821 821

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Inputs

Bulk Min. kg

86 Weight 92

Bodyfat 15.00% Lean Body Mass 78

345 821 1166

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Inputs Body Fat Percentage Categories

lbs Classification Women (% fat)

203 Essential Fat 10-12%

Athletes 14-20%

172 Fitness 21-24%

Acceptable 25-31%

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Men (% fat) 2-4% 6-13% 14-17% 18-25% 25%+

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Technically, once protein & fat needs are met, the surplus should be predominantly from carbohydrate. This will help support progressive increases in work output (total tonnage moved, etc), in addition to maxing out the anabolic signals that occur through fuller glycogen stores. A surplus coming from 100% protein would be very inefficient for the objective at hand, and a surplus from 100% fat would stand a greater chance of it getting stored in the adipose (not to mention only minimally

contribute to muscle protein synthesis). I don't think you have to draw really hard lines on the exact breakdown of the surplus, and I personally haven't seen any unfavorable effects from an isocaloric combo of the macros comprising the surplus. But speaking hypothetically & highly nit-pickingly once protein & fat needs are met, the surplus should be carbs>protein>fat. For smaller surpluses (200-300 kcal), I've seen good results by splitting the surplus evenly between protein & carbs, with incidental fat rounding out the remainder.

*-To gain weight, you need to take in more calories from food than your body expends.

-To maximise muscle gain and minimise fat gain, you need to eat a GOOD DIET and EXERCISE including WEIGHT TRAINING. -Aim to gain 1-1.5kg or 2-3lbs a month, any more may result in excessive fat gain.

-To lose weight, you need to take in less calories from food than your body expends.

-To maximise fat loss and minimise muscle loss, you need to eat a GOOD DIET and EXERCISE. -Aim to lose 2-3kg or 4-6lbs a month, any more may result in excessive muscle loss.

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contribute to muscle protein synthesis). I don't think you have to draw really hard lines on the exact breakdown of the surplus, and I personally haven't seen any unfavorable effects from an isocaloric combo of the macros comprising the surplus. But speaking hypothetically & highly nit-pickingly once protein & fat needs are met, the surplus should be carbs>protein>fat. For smaller surpluses (200-300 kcal), I've seen good results by splitting the surplus evenly between protein & carbs,

*-To gain weight, you need to take in more calories from food than your body expends.

-To maximise muscle gain and minimise fat gain, you need to eat a GOOD DIET and EXERCISE including WEIGHT TRAINING. -Aim to gain 1-1.5kg or 2-3lbs a month, any more may result in excessive fat gain.

-To lose weight, you need to take in less calories from food than your body expends.

-To maximise fat loss and minimise muscle loss, you need to eat a GOOD DIET and EXERCISE. -Aim to lose 2-3kg or 4-6lbs a month, any more may result in excessive muscle loss.

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contribute to muscle protein synthesis). I don't think you have to draw really hard lines on the exact breakdown of the surplus, and I personally haven't seen any unfavorable effects from an isocaloric combo of the macros comprising the surplus. But speaking hypothetically & highly nit-pickingly once protein & fat needs are met, the surplus should be carbs>protein>fat. For smaller surpluses (200-300 kcal), I've seen good results by splitting the surplus evenly between protein & carbs,

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