TRUE-NATURAL-BODYBUILDING.COM Fill in Body Mass In Gender (male / female) : male sex BMI: Age : 39 years Lean BMI: Length (cm) : 1 inch = 2.54 cm 187.9 cm Metabolic Ra Bodyweight (kg) : 1 kg = 2.205 lb 131.8 kg Basal Metabo Body fat % : Maintenance % Maintenance Lean body mass (kg) :Cut ? kg Cut : Activity level : Bulk 1.200 activity Bulk : Target 1,936 Kcal 242 kcal/m Protein : 30% 581 kcal 145 Carbs : 50% 968 kcal 242 Fat : 20% 387 kcal 43 Time / Meal Product Quantity Unit Kcal TOTAL: 100% 3,787 07.30 (1) 100 gr 143 Breakfast 100 gr 247 250 gr 118 0 - 0 0 - 0 0 - 0 0 - 0 0 - 0 Total 508 Energy % % of RDA 26% 10.00 (2) 100 gr 89 Morning meal 500 gr 170 30 gr 113 5 gr 44 0 - 0 0 - 0 0 - 0 0 - 0 Total 416 Energy % % of RDA 21% 12.30 (3) 150 gr 192 Lunch 125 gr 75 100 gr 371 100 gr 115 300 gr 0 0 - 0 0 - 0 0 - 0 Total 753 Energy %
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TRUE-NATURAL-BODYBUILDING.COM Fill in Body Mass IndexGender (male / female) : male sex BMI: 37.3Age : 39 years Lean BMI: ?Length (cm) : 1 inch = 2.54 cm 187.9 cm Metabolic RateBodyweight (kg) : 1 kg = 2.205 lb 131.8 kg Basal Metabolic Rate :Body fat % : Maintenance % Maintenance :Lean body mass (kg) : Cut ? kg Cut : -30%Activity level : Bulk 1.200 activity Bulk : +10%
Time / Meal Product Quantity Unit Kcal Protein (g)
TOTAL: 100% 3,787 29%
07.30 (1) 98 100 gr 143 13
Breakfast 39 100 gr 247 13
166 250 gr 118 2
1 0 - 0 0
1 0 - 0 0
1 0 - 0 0
1 0 - 0 0
1 0 - 0 0
Total 508 27
Energy % 21%
% of RDA 26% 19%
10.00 (2) 11 100 gr 89 1
Morning meal 147 500 gr 170 17
53 30 gr 113 25
234 5 gr 44 0
1 0 - 0 0
1 0 - 0 0
1 0 - 0 0
1 0 - 0 0
Total 416 43
Energy % 40%
% of RDA 21% 30%
12.30 (3) 245 150 gr 192 35
Lunch 186 125 gr 75 1
171 100 gr 371 13
164 100 gr 115 1
257 300 gr 0 0
1 0 - 0 0
1 0 - 0 0
1 0 - 0 0
Total 753 50
Energy % 27%
C6
Leave this cell empty or type "?" if you don't know your body fat %.
F7
If you want to lose weight you should eat 10-30% calories less than maintenance level.
C8
1.200 Sedentary: little or no excercise and desk job 1.375 Lightly active: light exercise / sports 1-3 days per week 1.550 Moderately active: moderate exercise / sports 3-5 days per week 1.650 Intense weight training program / sports 4-5 days per week 1.725 Very active: intense exercise / sports 6-7 days per week 1.900 Extra active: long and hard daily exercise / sports + physical job Warning: People on drugs may have values up to twice as high as above.
F8
If you want to gain weight you should eat 10-30% calories more than maintenance level.
C9
To change your target calorie intake fill in all yellow fields above, including the cut and bulk %, and select a value in Cell B9.
% of RDA 39% 34%
15.00 (4) 5 200 gr 92 0
Afternoon meal 147 250 gr 85 8
53 30 gr 113 25
40 30 gr 98 3
234 0 gr 0 0
1 0 - 0 0
1 0 - 0 0
1 0 - 0 0
Total 387 37
Energy % 38%
% of RDA 20% 25%
17.30 (5) 247 150 gr 186 29
Dinner 210 100 gr 360 7
41 100 gr 34 3
234 10 gr 88 0
257 300 gr 0 0
1 0 - 0 0
1 0 - 0 0
1 0 - 0 0
Total 668 39
Energy % 23%
% of RDA 35% 27%
20.00 (6) 166 250 gr 118 2
Post-workout shake 147 500 gr 170 17
261 30 gr 102 4
1 0 - 0 0
1 0 - 0 0
1 0 - 0 0
1 0 - 0 0
1 0 - 0 0
Total 389 23
Energy % 23%
% of RDA 20% 16%
21.00 (7) 152 100 gr 340 10
Snack 257 300 gr 0 0
1 0 - 0 0
1 0 - 0 0
1 0 - 0 0
1 0 - 0 0
1 0 - 0 0
1 0 - 0 0
Total 340 10
Energy % 10%
% of RDA 18% 7%
22.30 (8) 203 400 gr 251 48
Bed time meal 59 100 gr 75 1
257 300 gr 0 0
1 0 - 0 0
1 0 - 0 0
1 0 - 0 0
1 0 - 0 0
1 0 - 0 0
Total 326 49
Energy % 59%
% of RDA 17% 34%
Recommended daily intake for your kcals (vitamins-minerals in mcg):
TOTAL gram: 277
TOTAL Kcal: 3,787 1,107
TOTAL% 29%
TARGET gram: 145
DIFFERENCE [ TOTAL - TARGET ] gram: +132
DIFFERENCE [ TOTAL - TARGET ] Kcal: +1,851 +526
Please read the tab "How To - Manual" before using this excel sheet.
To download the latest version of this Excel file visit my website:
Activity level is a value between 1.2 and 1.9 used to caluclate your maintenance calorie level (maintenance = BMR x activity level).Warning: people on drugs (caffeine, ephedrine, thyroid hormones, steroids, DNP, etc.) may have values up to twice as high as indicated below.
1.200 = Sedentary: little or no excercise and desk job1.375 = Lightly active: light exercise / sports 1-3 days per week1.550 = Moderately active: moderate exercise / sports 3-5 days per week1.650 = Intense weight training program / sports 4-5 days per week1.725 = Very active: intense exercise / sports 6-7 days per week1.900 = Extra active: long and hard daily exercise / daily sports plus physical labor
Recommended Dietary Allowances for a 2500 kcal diet (vitamin-mineral intake in mcg) : Reference : 1,300 400 2 90,000 200 15,000 120
(red means your vitamin-mineral intake is too low ; your target value is 100%) :
(red means your vitamin-mineral intake is too high) :
is a value between 1.2 and 1.9 used to caluclate your maintenance calorie level (maintenance = BMR x activity level).Warning: people on drugs (caffeine, ephedrine, thyroid hormones, steroids, DNP, etc.) may have values up to twice as high as indicated below.
Great source of vitamins and minerals but also contains lots of sugar
Drink at least 2 to 3 liter water per day.
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0
0
0
0
0
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0
Drink at least 2 to 3 liter water per day.
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0
Translation product name
eieren
brood, volkoren
sinaasappelsap
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---------------
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---------------
bananen
melk, mager
caseïne/melk, concentraat
zonnebloemolie
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---------------
---------------
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tonijn, blik in eigen nat
ananas, ingeblikt
pasta, droog
olijven
water
---------------
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---------------
appelsap
melk, mager
caseïne/melk, concentraat
Brinta classic
zonnebloemolie
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---------------
---------------
kalkoen, ham, plakjes
rijst, wit, medium korrel
broccoli
zonnebloemolie
water
---------------
---------------
---------------
sinaasappelsap
melk, mager
tarwemeel, volkoren
---------------
---------------
---------------
---------------
---------------
muesli, gedroogd fruit en noten
water
---------------
---------------
---------------
---------------
---------------
---------------
kwark, mager
krieken, ingeblikt
water
---------------
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04/08/2023 document.xls Page 25
True-Natural-Bodybuilding.com
Gender (male / female) : male sexAge : 39 yearsLength (cm) : 187.9 cm = 6 ' 2.0 ''Bodyweight (kg) : 131.8 kg = 291 lbsLean body mass (kg) : ? kg = ? lbsBody fat % : %Activity level : 1.200 activity (value between 1.2 and 1.9)Body Mass Index = 37.3 Katch - McArdle Mifflin - St. Jeor Lean Body Mass Index = ? best method good methodMetabolic Rate uses lean body mass uses ageBasal Metabolic Rate : ? kcal per day 2304 kcal per dayMaintenance : ? kcal per day 2765 kcal per dayCut : -30% kcal ? kcal per day 1936 kcal per dayBulk : +10% kcal ? kcal per day 3042 kcal per day
Target cut 1,936 Kcal grams per day grams per mealProtein : 30% 581 kcal 145 gr 18 grCarbs : 50% 968 kcal 242 gr 30 grFat : 20% 387 kcal 43 gr 5 grTime / Meal Product Quantity Unit Kcal Protein (g) Carbs (g) Fat (g)07.30 (1) eggs 100 gr 143 13 1 10Breakfast bread, whole-wheat 100 gr 247 13 41 3
Energy Protein Carbs FatTOTAL gram: 277 549 63TOTAL Kcal: 3,787 Kcal 1,107 2,194 568% of TOTAL Kcal: 29% 57% 15%TARGET gram: 1,936 Kcal 145 242 43DIFFERENCE [ TOTAL - TARGET ] gram: +132 +307 +20DIFFERENCE [ TOTAL - TARGET ] Kcal: +1,851 Kcal +526 +1,226 +181This is a printable result page of the full excel workbook. You can easily copy it into another workbook (copy/paste/paste-special-values).
of the complete True Natural Bodybuilding diet plan excel sheetDownload the latest version
For working conveniently with this large excel sheet it is recommended to go to Excel's full screen mode (View - Full Screen).
Some fields require special attention:Field C6: fill in your body fat percentage as measured with a body fat caliper as depicted at the bottom of the webpage:
C6 should be left empty of filled with "?" if you don't know your body fat percentage correctly.Field C8: fill in your personal activity factor as explained in Field N1. Estimating your activity level (somewhere between 1.2 and 1.9) might be a bit tricky in the beginning,
but when you have been counting your calories and monitoring your sports activities and physical labor for a while you will be able to do it more accurately.
Based on your gender, age, length, bodyweight, body fat % and activity level your daily caloric need is calculated according to 3 different methods. The results are displayed in colums H, J and L.If you don't have a reasonable estimate of your body fat % you should use the results in fields J5-J8, otherwise the results in fields H5-H8 are the most accurate.In Fields H6 and J6 you find estimates of your maintenance caloric level, which is the amount of calories you need to eat every day to maintain your bodyweigth.If you want to lose weight (cut) you should eat less calories, and if you want to gain weigth (bulk) you should eat more calories than your maintenance level.
An efficient diet to lose weight (cut) should contain between 10 and 30% less calories than your maintenance level with a minimum of 1200 kcal for a female and 1700 kcal for a male adult.Field F7: fill in your preferred cut% to calculate how many calories you should eat if you want to lose bodyweigth. The result will be displayed in fields H7 and J7.
An efficient diet to gain weight (bulk) should contain between 10 and 30% more calories than your maintenance level.Field F8: fill in your preferred bulk% to calculate how many calories you should eat if you want to gain bodyweigth. The result will be displayed in fields H8 and J8.
Field C9: this is your target daily calorie intake which is one of the values calculated in fileds H6-H8 or J6-J8.You can change the value in C9 by filling in fields C2-C8, by adjusting the values in F7 and F8, and by picking the right value in drop down list B9.
Field G9: fill in the number of meals you will eat per day.Field B10: fill in which percentage of your total calorie intake should come from protein (30% recommended). Yes, this must be high.Field B11: fill in which percentage of your total calorie intake should come from carbohydrates (50-55% recommended).Field B12: fill in which percentage of your total calorie intake should come from fat (15-20% recommended).
Select for each of your meals the food products in the white drop down lists and input the quantities you eat.
How to build an efficient diet plan to lose body fat and/or gain muscle mass
An efficient diet to lose body fat or to gain muscle mass should contain at least 6 meals per day (5 for females) more or less equal in size (kcals) and nutrient ratio (protein/carbs/fat).Drink at least 2 to 3 liters of water per day. Drink more if you sweat a lot (warm weather, fysically very active, etc.)
Nuts, soy and beans are some vegetable products that contain lots of protein. Protein powders (whey, casein and egg) are great substitutes.
Fresh, natural, unprocessed products (e.g. apples, tomatoes, steak, milk, potatos) are always better than processed food (e.g. apple pie, ketchup, sausages, ice cream, french fries, sugar or HFCS).Choose foods that contain lots of fiber, vitamins and minerals and have a rather low glycemic index. Avoid sugar (sucrose), high-fructose corn syrup (HFCS), alcohol, saturated fat and cholesterol.Don't eat large amounts of carbohydrates and fat the last 2 hours before going to bed.Drink at least one glass of water with every meal.
What else to do to lose body fat
Before using this excel workbook, please read this page and watch the DEMO VIDEO: Flash Video (.swf)Windows Media Video (.wmv)
All you have to do is go to the tab "Diet Plan" and fill out all yellow fields and select for each of your meals the food products in the white drop down lists.
You can add additional products yourself in the tab "Nutrition Table". The data can be found in the tab "The results (total calories, protein, carbohydrates, fat, vitamins and minerals) are automatically calculated and displayed in The tab "Printable Report" contains a convenient summary report of your diet plan that can be printed on paper or copied int another excel workbook (copy/paste/paste-special - values).
As explained above fill in the yellow fields of the tab "Diet Plan" to obtain in Field C9 the right amount of calories that you need to eat daily to reach your goal.
Each meal should contain some vegetables, legumes or fresh fruits which are high in fiber, vitamines and minerals such as apples, apricots, asparagus, bananas, beans, beets, blueberries,
Each meal should contain some starchy carbohydrate foods such as whole-grain bread, brown rice, potatoes, yams, pasta, oats, couscous, sweet potato and cereals.Each meal should contain some lean protein products (preferably from animal origin) such as chicken or turkey breast, egg whites, non-fat milk, non-fat cheese and yogurt, low-fat meat and fish.
Each meal should contain a small amount of fats, mainly unsaturated fats from fish or vegetable origin such as nuts, olives, olive oil, sunflower oil, flaxseed oil. A couple of egg yolks are also okay.
A good diet is not sufficient to lose a significant amount of body fat permanently.
1.200 Sedentary: little or no excercise and desk job 1.375 Lightly active: light exercise / sports 1-3 days per week 1.550 Moderately active: moderate exercise / sports 3-5 days per week 1.650 Intense weight training program / sports 4-5 days per week 1.725 Very active: intense exercise / sports 6-7 days per week 1.900 Extra active: long and hard daily exercise / sports + physical job
Do 20 to 60 minutes of aerobic exercises 3 to 6 times per week, keeping your heart rate at 130 (low intensity) to 170 (high intensity) beats per minute to burn extra calories.Do your cardio first thing in the morning before your breakfast, or right after your weight training workout.Train with weights 3 to 6 times per week for maximum 60 minutes. Do 2 to 4 exercises per muscle group. Do 3 to 4 sets of 8-12 reps for each exercise. Increase the poundages as you get stronger.Any changes in diet or training program should be made gradually in small steps to ensure optimal results and prevent injuries.
Want to know everything about losing body fat and building lean muscle mass?
Visit my free website:Learn about losing body fat:Learn about building muscle mass:Demo video:Demo video:
It should be combined with aerobic exercises (jogging, running, treadmill, bicycle, stationary bike, elliptical machine, rowing machine or stairclimber) to stimulate your metabolism and burn extra calories.And it should be combined with weight training to keep or increase your lean muscle mass while dieting.The more lean muscle you have, the higher your metabolism will be throughout the day.
True-Natural-Bodybuilding.comLosing Body FatHow to Get BigFlash Video (.swf)Windows Media Video (.wmv)
For working conveniently with this large excel sheet it is recommended to go to Excel's full screen mode (View - Full Screen).
fill in your body fat percentage as measured with a body fat caliper as depicted at the bottom of the webpage:C6 should be left empty of filled with "?" if you don't know your body fat percentage correctly.fill in your personal activity factor as explained in Field N1. Estimating your activity level (somewhere between 1.2 and 1.9) might be a bit tricky in the beginning,but when you have been counting your calories and monitoring your sports activities and physical labor for a while you will be able to do it more accurately.
Based on your gender, age, length, bodyweight, body fat % and activity level your daily caloric need is calculated according to 3 different methods. The results are displayed in colums H, J and L.If you don't have a reasonable estimate of your body fat % you should use the results in fields J5-J8, otherwise the results in fields H5-H8 are the most accurate.In Fields H6 and J6 you find estimates of your maintenance caloric level, which is the amount of calories you need to eat every day to maintain your bodyweigth.If you want to lose weight (cut) you should eat less calories, and if you want to gain weigth (bulk) you should eat more calories than your maintenance level.
An efficient diet to lose weight (cut) should contain between 10 and 30% less calories than your maintenance level with a minimum of 1200 kcal for a female and 1700 kcal for a male adult.fill in your preferred cut% to calculate how many calories you should eat if you want to lose bodyweigth. The result will be displayed in fields H7 and J7.
An efficient diet to gain weight (bulk) should contain between 10 and 30% more calories than your maintenance level.fill in your preferred bulk% to calculate how many calories you should eat if you want to gain bodyweigth. The result will be displayed in fields H8 and J8.
this is your target daily calorie intake which is one of the values calculated in fileds H6-H8 or J6-J8.You can change the value in C9 by filling in fields C2-C8, by adjusting the values in F7 and F8, and by picking the right value in drop down list B9.
fill in which percentage of your total calorie intake should come from protein (30% recommended). Yes, this must be high.fill in which percentage of your total calorie intake should come from carbohydrates (50-55% recommended).fill in which percentage of your total calorie intake should come from fat (15-20% recommended).
Select for each of your meals the food products in the white drop down lists and input the quantities you eat.
How to build an efficient diet plan to lose body fat and/or gain muscle mass
An efficient diet to lose body fat or to gain muscle mass should contain at least 6 meals per day (5 for females) more or less equal in size (kcals) and nutrient ratio (protein/carbs/fat).Drink at least 2 to 3 liters of water per day. Drink more if you sweat a lot (warm weather, fysically very active, etc.)
Nuts, soy and beans are some vegetable products that contain lots of protein. Protein powders (whey, casein and egg) are great substitutes.
Fresh, natural, unprocessed products (e.g. apples, tomatoes, steak, milk, potatos) are always better than processed food (e.g. apple pie, ketchup, sausages, ice cream, french fries, sugar or HFCS).Choose foods that contain lots of fiber, vitamins and minerals and have a rather low glycemic index. Avoid sugar (sucrose), high-fructose corn syrup (HFCS), alcohol, saturated fat and cholesterol.
Flash Video (.swf)Windows Media Video (.wmv)
" and fill out all yellow fields and select for each of your meals the food products in the white drop down lists.
Body Fat Caliper
". The data can be found in the tab "8000 More Products".The results (total calories, protein, carbohydrates, fat, vitamins and minerals) are automatically calculated and displayed in bold blue font at the bottom of the page.
" contains a convenient summary report of your diet plan that can be printed on paper or copied int another excel workbook (copy/paste/paste-special - values).
the right amount of calories that you need to eat daily to reach your goal.
which are high in fiber, vitamines and minerals such as apples, apricots, asparagus, bananas, beans, beets, blueberries,
such as whole-grain bread, brown rice, potatoes, yams, pasta, oats, couscous, sweet potato and cereals. (preferably from animal origin) such as chicken or turkey breast, egg whites, non-fat milk, non-fat cheese and yogurt, low-fat meat and fish.
unsaturated fats from fish or vegetable origin such as nuts, olives, olive oil, sunflower oil, flaxseed oil. A couple of egg yolks are also okay.
Do 20 to 60 minutes of aerobic exercises 3 to 6 times per week, keeping your heart rate at 130 (low intensity) to 170 (high intensity) beats per minute to burn extra calories.Do your cardio first thing in the morning before your breakfast, or right after your weight training workout.Train with weights 3 to 6 times per week for maximum 60 minutes. Do 2 to 4 exercises per muscle group. Do 3 to 4 sets of 8-12 reps for each exercise. Increase the poundages as you get stronger.Any changes in diet or training program should be made gradually in small steps to ensure optimal results and prevent injuries.
Want to know everything about losing body fat and building lean muscle mass?
(jogging, running, treadmill, bicycle, stationary bike, elliptical machine, rowing machine or stairclimber) to stimulate your metabolism and burn extra calories. to keep or increase your lean muscle mass while dieting.The more lean muscle you have, the higher your metabolism will be throughout the day.
put cursor here
This is the nutritional table used in the formulas in the "Diet Plan" tab.More products can be added with the "Insert Row"functionality.The data for 8000 products can be found in tab "8000 More Products".
1 2 3 4Product Quantity Unit Kcal --------------- 1 - 0.0almonds 100 gr 575.0amino acids, BCAA's 100 gr 400.0amino acids, EAA's 100 gr 400.0apple juice 100 gr 46.0apples 100 gr 52.0apricots 100 gr 48.0apricots, dried 100 gr 241.0asparagus 100 gr 20.0aubergine (eggplant) 100 gr 24.0bananas 100 gr 89.0barley 100 gr 352.0beans, black 100 gr 341.0beans, kidney 100 gr 333.0beans, pink 100 gr 343.0beans, pinto 100 gr 347.0beans, red (kidney) 100 gr 337.0beans, small white 100 gr 336.0beans, snap, green 100 gr 31.0beans, snap, yellow 100 gr 31.0beans, white 100 gr 333.0beans, white (navy) 100 gr 337.0beans, yellow 100 gr 345.0beef jerky (snack) 100 gr 153.0beef, lean 100 gr 141.0beef, sliced 100 gr 176.0beets 100 gr 43.0blood sausage 100 gr 379.0blueberries 100 gr 57.0bread, multi-grain 100 gr 265.0bread, oatmeal 100 gr 269.0bread, pita, white 100 gr 275.0bread, pita, whole-wheat 100 gr 266.0bread, raisin 100 gr 274.0bread, rye 100 gr 258.0bread, wheat 100 gr 266.0bread, white 100 gr 266.0bread, white, toasted 100 gr 293.0bread, whole-wheat 100 gr 247.0Brinta classic (whole grain wheat flour) 100 gr 325.0broccoli 100 gr 34.0brownies 100 gr 405.0brussels sprouts 100 gr 43.0buckwheat 100 gr 343.0buckwheat flour 100 gr 335.0cabbage 100 gr 25.0cabbage, red 100 gr 31.0cabbage, savoy 100 gr 27.0canola oil 100 gr 884.0cantaloupe, melon 100 gr 34.0carrot juice 100 gr 40.0carrots 100 gr 41.0casein/milk, concentrate 100 gr 375.0
casein/milk, isolate 100 gr 374.0cashew nuts 100 gr 553.0cauliflower 100 gr 25.0cheese, gouda 100 gr 356.0cherries, sour 100 gr 50.0cherries, sour, canned 100 gr 75.0cherries, sweet 100 gr 63.0chestnut 100 gr 196.0chicken, breast meat 100 gr 114.0chicken, breast, sliced 100 gr 79.0chicken, leg meat 100 gr 120.0chicken, liver 100 gr 119.0chicory (witlof) 100 gr 17.0chocolate, dark, 45-59% cacao 100 gr 546.0chocolate, dark, 60-69% cacao 100 gr 579.0chocolate, dark, 70-85% cacao 100 gr 598.0chocolate, milk 100 gr 535.0chocolate, white 100 gr 539.0chocolate-flavored hazelnut spread 100 gr 541.0cocoa powder 100 gr 228.0coconut 100 gr 354.0cod 100 gr 82.0collard 100 gr 30.0corn (maize), dried 100 gr 365.0corn (maize), raw 100 gr 86.0corn oil (maize oil) 100 gr 884.0cottage cheese, 1% fat 100 gr 72.0cottage cheese, 2% fat 100 gr 86.0cottage cheese, fat 100 gr 98.0cottage cheese, nonfat 100 gr 72.0couscous 100 gr 376.0crab 100 gr 87.0crab, canned 100 gr 99.0creatine 100 gr 0.0croissants, butter 100 gr 406.0cucumber 100 gr 12.0cuttlefish (squid, inkfish) 100 gr 79.0deer, lean 100 gr 120.0dextrose (glucose) 100 gr 400.0duck, liver, raw 100 gr 136.0duck, meat without skin 100 gr 135.0egg white 100 gr 48.0egg yolk 100 gr 317.0eggplant (aubergine) 100 gr 24.0eggs 100 gr 143.0figs, dried 100 gr 249.0fish oil, salmon 100 gr 902.0flatfish (sole, flounder) 100 gr 91.0flaxseed oil 100 gr 884.0flaxseeds 100 gr 534.0french fries 100 gr 331.0frog legs 100 gr 73.0fructose 100 gr 400.0garlic 100 gr 149.0goose, liver, raw 100 gr 133.0goose, meat without skin 100 gr 161.0grape juice 100 gr 60.0grapefruit 100 gr 32.0
grapefruit juice 100 gr 38.0grapes 100 gr 69.0haddock 100 gr 87.0halibut 100 gr 110.0ham (pork), sliced 100 gr 116.0hazelnuts (filberts) 100 gr 628.0herring 100 gr 158.0honey 100 gr 304.0honeydew melon 100 gr 36.0horse, lean 100 gr 133.0hotdog 100 gr 247.0kale 100 gr 50.0Kellogg's Special K (cereal) 100 gr 379.0Kellogg's Special K chocolate (cereal) 100 gr 387.0Kellogg's Special K red berries (cereal) 100 gr 369.0kiwi fruit 100 gr 61.0lactose 100 gr 400.0lamb, lean 100 gr 143.0lemon juice 100 gr 21.0lentils 100 gr 353.0lettuce, green 100 gr 15.0lettuce, red 100 gr 16.0lima beans 100 gr 338.0litchis 100 gr 66.0litchis, dried 100 gr 277.0liver pate 100 gr 319.0liver sausage 100 gr 326.0lobster 100 gr 90.0macaroni, dry 100 gr 371.0mackerel 100 gr 205.0maltodextrin 100 gr 400.0milk powder, nonfat, dry 100 gr 362.0milk, 1% fat 100 gr 42.0milk, 1.5% fat 100 gr 46.0milk, 2% fat 100 gr 50.0milk, nonfat (skimmed) 100 gr 34.0milk, whole (3.25% fat) 100 gr 61.0millet 100 gr 378.0mozarella cheese, fat 100 gr 300.0mozarella cheese, low fat 100 gr 254.0muesli, dried fruit and nuts 100 gr 340.0mungo beans 100 gr 341.0mushrooms, white 100 gr 22.0mussels 100 gr 86.0nachos chips (snack) 100 gr 514.0nachos with cheese 100 gr 306.0nectarine 100 gr 44.0noodles, eggs 100 gr 384.0oats 100 gr 389.0oats, fine powder 100 gr 388.0okra 100 gr 31.0olive oil 100 gr 884.0olives 100 gr 115.0onions 100 gr 40.0orange juice 100 gr 47.0oranges 100 gr 47.0ostrich, meat 100 gr 115.0pancakes 100 gr 194.0
papayas 100 gr 39.0pasta, dry 100 gr 371.0pate de foie gras, goose 100 gr 462.0peaches 100 gr 39.0peaches, dried 100 gr 239.0peanut butter (>90%) 100 gr 588.0peanuts, roasted 100 gr 585.0pears 100 gr 58.0peas 100 gr 341.0pecans (nuts) 100 gr 691.0pepper, green, sweet 100 gr 20.0pepper, red, sweet 100 gr 31.0pepper, yellow, sweet 100 gr 27.0pickled cucumber 100 gr 11.0pineapple 100 gr 50.0pineapple juice 100 gr 53.0pineapple, canned 100 gr 60.0pistachio nuts 100 gr 562.0pistachio nuts, roasted, salt 100 gr 568.0plums 100 gr 46.0plums, dried 100 gr 240.0pollock 100 gr 92.0popcorn cakes 100 gr 384.0popcorn, air-popped 100 gr 387.0popcorn, oil-popped 100 gr 583.0pork, bacon 100 gr 458.0pork, lean loin 100 gr 120.0pork, leg (ham), lean 100 gr 136.0potato 100 gr 77.0potato chips (snack) 100 gr 542.0potatoes, red 100 gr 70.0potatoes, white 100 gr 69.0pumpkin 100 gr 26.0quark, nonfat (curd cheese, fromage frais) 100 gr 62.7radishes 100 gr 16.0raisins, dried 100 gr 299.0raspberries 100 gr 52.0rice cakes (snack) 100 gr 387.0rice, brown, long-grain 100 gr 370.0rice, white, long-grain 100 gr 365.0rice, white, medium-grain 100 gr 360.0rice, white, short-grain 100 gr 358.0roughy, orange 100 gr 76.0rye 100 gr 338.0salmon 100 gr 142.0shallots 100 gr 72.0shrimps 100 gr 106.0soybean oil 100 gr 884.0soybeans 100 gr 446.0soybeans, green 100 gr 147.0soybeans, sprouted 100 gr 122.0spaghetti, dry 100 gr 371.0spaghetti, dry, enriched 100 gr 371.0spaghetti, spinach, dry 100 gr 372.0spaghetti, whole-wheat, dry 100 gr 348.0spinach 100 gr 23.0spinach, canned 100 gr 23.0squash, summer 100 gr 16.0
squid (inkfish, cuttlefish) 100 gr 92.0squid, fried (inkfish, cuttlefish) 100 gr 175.0strawberries 100 gr 32.0sugar, brown 100 gr 380.0sugar, powdered 100 gr 389.0sugar, table (sucrose) 100 gr 387.0sunflower oil 100 gr 884.0sweet potato 100 gr 86.0swordfish 100 gr 121.0tilapia fish 100 gr 96.0tomatoes 100 gr 18.0tomatoes, canned 100 gr 17.0tomatoes, orange 100 gr 16.0tomatoes, yellow 100 gr 15.0tortilla chips (snack) 100 gr 489.0trout 100 gr 148.0tuna, bluefin 100 gr 144.0tuna, canned in water 100 gr 128.0tuna, yellowfin 100 gr 108.0turkey ham, sliced 100 gr 124.0turkey, breast meat 100 gr 111.0turkey, leg meat 100 gr 108.0turkey, liver, raw 100 gr 228.0turnips 100 gr 28.0veal, lean 100 gr 116.0vitargo 100 gr 368.0wafers, chocolate 100 gr 433.0wafers, vanilla 100 gr 441.0walnuts 100 gr 654.0water 100 gr 0.0watermelon 100 gr 30.0waxy maize starch 100 gr 352.0wheat 100 gr 342.0wheat flour, whole-grain 100 gr 339.0whey, concentrate 100 gr 407.0whey, isolate 100 gr 368.0whitefish 100 gr 134.0yam (sweet potato) 100 gr 118.0yogurt, fat 100 gr 61.0yogurt, nonfat 100 gr 56.0zucchini (courgette) 100 gr 17.0
1 - 0.0zz Insert new products only above this row!zzz Select a row above, in the white area, and do "Insert Row".
5 6 7 8 9 10Protein (g) Carbs (g) Fat (g) Vit A (IU) Vit B-1 Vit B-2
--------------- Great source of vitamine E amandelenBranched chain amino acids aminozuren, BCAA'sEssential amino acids aminozuren, EAA'sContains lots of fructose appelsapContains lots of fructose appelen
abrikozenabrikozen, gedroogdaspergeaubergine
Great source of carbohydrates bananengerstbonen, zwartbonen, nierboonbonen, rozebonen, gevlektbonen, rood (nierboon)bonen, klein, witsnijboon, groensnijboon, geelbonen, witbonen, wit (navy)bonen, geel
Great protein snack. High in sodium. beef jerkey (snack)rundsvlees, magerrundsvlees, plakjesbietenbloedworstblauwe bes (bosbes)brood, meergranenbrood, haverbrood, pita, witbrood, pita, volkorenbrood, rozijnenbrood, roggebrood, tarwebrood, witbrood, wit, toostbrood, volkorenBrinta classicbroccolibrowniesspruitjesboekweitboekweit meelkoolkool, roodkool, savooiekoolzaadoliekanteloep (wratmeloen)
Great source of vitamin A wortelsapGreat source of vitamin A wortelenSlow absorbing source of protein (7 hours) caseïne/melk, concentraat
Slow absorbing source of protein (7 hours) caseïne/melk, isolaatGreat source of iron cashewnoten
bloemkoolkaas, goudakriekenkrieken, ingebliktkersenkastanjekip, borstkip, borst, plakjeskip, bil
Great source of vitamin A kip, leverwitloofchocolade, zwart, 45-59% cacaochocolade, zwart, 60-69% cacaochocolade, zwart, 70-85% cacaochocolade, bruinchocolade, witchocopasta met hazelnotencacaopoederkokosnootkabeljauwboerenkoolmaïs, droogmaïs, rauwmaïsoliecottage cheese, 1% vetcottage cheese, 2% vetcottage cheese, vetcottage cheese, magerkouskouskrabkrab, ingeblikt
100% pure creatine monohydrate creatinecroissanten, boterkomkommerinktvishert, magerdextrose (glucose)
Great source of vitamin A eend, lever, rauweend, vlees zonder veleiwit
Cholesterol: 615 mg per 100 g eierdooieraubergine
Cholesterol: 420 mg per 100 g eierenvijgen, droog
Great source of omega-3 fatty acids visolie, zalmplatvis
Great source of omega-3 fatty acids lijnzaadolieGreat source of omega-3 fatty acids lijnzaad
frietenkikkerbilletjesfructoselook
Great source of vitamin A gans, lever, rauwgans, vlees zonder vel
High in glucose and fructose druivensapGreat source of vitamin C pompelmoes
Great source of vitamin C pompelmoessapHigh in glucose and fructose druiven
Great source of vitamins and minerals but also contains lots of sugar Kellogg's Special KGreat source of vitamins and minerals but also contains lots of sugar Kellogg's Special K chocoladeGreat source of vitamins and minerals but also contains lots of sugar Kellogg's Special K rode bessenGreat source of vitamin C kiwi
Great source of vitamins and minerals but also contains lots of sugar muesli, gedroogd fruit en notenmungboon champignonsmosselennacho's chips (snack)nachos met kaasnectarine (perzik)noedels, eieren
Great source of carbohydrates with low glycemic index haverGreat source of carbohydrates with low glycemic index; great to add haver, fijn poeder
okraMonounsaturated fatty acids: 72.96 g olijfolieContains lots of monounsaturated fatty acids olijven
uienGreat source of vitamin C sinaasappelsapGreat source of vitamin C sinaasappelen
Great source of vitamin E zonnebloemoliezoete aardappelzwaardvistilapiavistomatentomaten, ingeblikttomaten, oranjetomaten, geeltortilla chips (snack)foreltonijn, blauwvintonijn, blik in eigen nattonijn, geelvinkalkoen, ham, plakjeskalkoen, borstkalkoen, bilkalkoen, lever, rauwrapenkalfsvlees, magervitargowafels, chocoladewafels, vanilleokkernoten
Drink at least 2 to 3 liter water per day. waterwatermeloenwaxy maize starchtarwetarwemeel, volkoren
Fast absorbing source of protein (2 hours) wei, concentraatFast absorbing source of protein (2 hours) wei, isolaat
Once downloaded you can copy the complete worksheet into this worksheet (tab "8000 More Products").
Learn everything you need to know to become big and muscular in the shortest possible time without using anabolic steroids.
Learn everything about how to optimize your nutrition for maximal muscle growth.Which supplements really work and how to use them.Proven training principles for fastest possible muscle growth.Which weight training equipment to use for optimal results.The truth about anabolic steroids and other doping products.How to reduce your bodyfat effectively and staying lean without losing muscle mass.How to prevent and recover from injuries.Everything about myself.
Click here to visite my website True-Natural-Bodybuilding.com
NutritionSupplementsTrainingEquipmentSteroidsLosing bodyfatInjuriesAbout me
Learn everything you need to know to become big and muscular in the shortest possible time without using anabolic steroids.
Learn everything about how to optimize your nutrition for maximal muscle growth.
Proven training principles for fastest possible muscle growth.Which weight training equipment to use for optimal results.The truth about anabolic steroids and other doping products.How to reduce your bodyfat effectively and staying lean without losing muscle mass.
Click here to visite my website True-Natural-Bodybuilding.com