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For an energy deficit, enter a negative number. For an energy surplus, enter a positive number. Leave blank or enter 0 for a neutral energy balance.
A17
Click on this box if you want to unfreeze or freeze the Panes. This option is located under Window in the menu bar.
F28
If you selected Stone as your desired unit for weight, enter a value of 0-13. Each stone is equal to 14 pounds. The following is an example of a weight input in stone: 11| 6 This value is equivalent to 160 pounds.
J40
The Base Thermogenic Effect of Food defaults to the value of the typical American Diet if you leave one or more of the macronutrient ratio input fields blank. Each of these fields are labeled as Protein, Carbohydrates, Refined & Whole as one field under Carbohydrates, and Dietary Fat. It will also default to the value of the typical American diet if the sum of the macronutrient ratio inputs are out of range or invalid data is entered.
OccupationActivity Level Sedentary
Number Of Hours You Work Per Week
Aerobic Exercise
Distance Unit
Mile
Steady Running And Walking BicyclingTotal Miles Per Week (If You Know It) Total Miles Per Week (If You Know It)
Number Of Days Per Week Number Of Days Per Week
Average Miles Per Hour Average Miles Per Hour
Minutes Per Session Minutes Per Session
Average Incline (In %)
EllipticalNumber Of Days Per Week
Average Heart Rate
Minutes Per Session
Anaerobic Exercise
Weight-Lifting High Intensity Interval TrainingNumber Of Days Per Week Number Of Days Per Week
Intensity Level Average Miles Per Hour
Minutes Per Session Minutes Per Session
Average Incline (In %)
CalisthenicsNumber Of Days Per Week
Intensity Level
Minutes Per Session
Organized Sports
Football BaseballNumber Of Days Per Week Number Of Days Per Week
Minutes Per Session Minutes Per Session
F75
This consists of the amount of time that you actively do the workout plus rest periods of up to 30 seconds after each set for intensity levels of Light, Lgt-Mod, and Moderate, 1 minute after each set for intensity level of Mod-High, and 2 minutes after each set for intensity level of High. The workout duration is not for the total amount of time that you spend at the gym.
Basketball SoccerNumber Of Days Per Week Number Of Days Per Week
Minutes Per Session Minutes Per Session
Tennis GolfNumber Of Days Per Week Number Of Days Per Week
Minutes Per Session Minutes Per Session
Wrestling SwimmingNumber Of Days Per Week Number Of Days Per Week
Minutes Per Session Intensity Level
Minutes Per Session
Other Exercise
Total Calories Burned Over The Week
AUXILIARY PARAMETERS
Volume Unit
Cup
Environmental, HABIT-Related
Weight-LiftingTemperature Unit
Measurement
Sleep HygieneAnswer
If Yes, Days/Week
Do you have Sleep Apnea?
Do you smoke regularly?
REMINDER: Regular(ly) is defined as at least five days per week.
Morning Body TemperatureFahrenhei
tHigh Intensity Interval Training
Do you skip breakfast at all?Regular Hours Of
Sleep/Night
J131
If you do Intermittent Fasting, skip the section here.
Answer
If yes, how many?
Medication Food, Supplement, Beverage
Regular Water Intake/Day
Regular Ounces Per Day
Do you take any SSRI's?
If yes, which one? Pills (In Milligrams)
Chocolate Bars
What is the current dosage? Cups OfCoffee
Caffeinated Sodas
Times Per Day
If yes, which one? Number Of Capsules40000 HU
What is the current dosage? 100000 HU
180000 HU
When is most of it taken?
Mg Of Omega 3/Cap
Servings Of Fish
Pecans
Walnuts
Number Of Fresh Grapefruit
Ounces Of Grapefruit Juice
Use beta-blockers regularly? Type That You Drink Most
OftenIf yes, how many mg per day?
Regular Caffeine Intake/Day
Take any stimulants regularly?
Regular Hot Foods Intake/Day
Regular Omega 3 Intake/DayNumber Of
Capsules
Regular Grapefruit Intake/Day
Number Of Grapefruit Capsules
J151
This is for dark chocolate at a cocoa content of at least 70%. Do not count Snickers Bars, Pay Days, 3 Musketeers, and other chocolate bars that have other things added to them as chocolate does not make up a high percentage of them. Do not count milk chocolate either as this has lower cocoa content and does not have the health benefits that dark chocolate has.
J153
Do not count loaded coffee such as frappucinos, lattes, etc.
J166
This can be in the form of Fish Oil, Flaxseed Oil, Cod Liver Oil, Salmon Oil, and any other oil that contains Omega 3 fatty acids. If you take the liquid form of any of them, count each tablespoon as 12 capsules.
J167
Enter how many milligrams of Omega 3 fatty acids are in each capsule of Fish Oil or in any other oil such as Flax Seed Oil, Cod Liver Oil, Krill Oil, etc. containing Omega 3 fatty acids. If you leave this blank, it assumes 300mg per capsule.
J169
3-4 oz. of fish is equal to one serving.
J170
1/4 Cup, 1 oz., or 28-30 grams of nuts is equal to one serving.
J171
1/4 Cup, 1 oz., or 28-30 grams of nuts is equal to one serving.
Consumed before meals?
Avg Grams Per Day
REGIMEN FORECASTER
Objective
Goal Setting TIME
By Body Fat Percentage Starting Date
Body Fat % Goal
Weight Change Ratio
Method For Desired Rate
A Date Within Regimen
Desired Rate
Desired Rate
Calorie needs
By Body Weight Calorie Needs Goal Weight Scenario LevelDesired Rate
Macronutrient Needs As
information center
Initial Weight Projected Arrival Date Of GoalInitial Body Fat %
Initial Lean Body Mass
WeightLean Body Mass After Reaching Goal Body Fat %
Lean Body MassMaximum Suggested Rate
Glutamine Supplementation
On The Day Of:Weight Required To Reach Body Fat %
Goal
E198
If you are striving to lower your body fat percentage through bulking, enter a goal body fat percentage as if you would if your objective is Cutting.
E199
Fat Loss % is also referred to as your fat to muscle loss ratio. Whenever you lose fat, you generally lose some muscle along with it. The amount you lose depends on the size of your energy deficit, the amount of protein in your diet, whether or not you are lifting weights, and the intensity and length of your cardio sessions. On the other hand, Muscle Gain % is also referred to as your muscle to fat gain ratio. Whenever you gain muscle, you gain some fat along with it in most cases. The amount you gain depends on the size of your energy surplus, the quality of your diet, and training. If your objective is bulking, and you entered a body fat percentage goal, you do not need to enter a Projected Muscle Gain %.
H202
Enter a date at a point in your regimen, or to the right, enter an amount of time after the start of it.
E207
If you did not enter a body fat percentage, enter a goal body weight.
F207
If you selected Stone as your desired unit for weight, enter a value of 0-13. Each stone is equal to 14 pounds. The following is an example of a goal weight input in stone: 11| 6 This value is equivalent to 160 pounds.
B212
For "Per Pound…," this is grams of Protein. Grams of Fat are then calculated from the Dietary Fat input in the Standard Parameters area or from the percentage of the typical American Diet if one was not entered. After that, grams of Carbs are calculated from these two figures.
METABOLISM###
Metabolic Rating Actual Calorie BalanceStone
D.Val (H)
Inch
Body Fat % Calculation
Caliper MeasurementsChest
Abdominal ###
Thigh
Bicep
Tricep D.Val (VUI)
Subscapular ###
Suprailiac Cup
Lower Back Liter
Calf D.Val (TUI)
Midaxillary ###
STANDARD PARAMETERS
Base Thermogenic Effect Of Food
Total Thermogenic Effect Of Food
Invalid InputD.Val (DUI)
Mile
Kilometer
0 2 0 4 0 6 0 8 0 1 0 0
0 2 0 4 0 6 0 8 0 1 0 0
0 2 0 4 0 6 0 8 0 1 0 0
0 2 0 4 0 6 0 8 0 1 0 0
0 20 40 60 80 100
0 20 40 60 80 100
0 20 40 60 80 100
0 20 40 60 80 100
020406080100
020406080100
020406080100
020406080100
OccupationSedentary
Aerobic Exercise
BicyclingTotal Miles Per Week (If You Know It) ###
Number Of Days Per Week
Average Miles Per Hour ###
Minutes Per Session
Anaerobic Exercise
High Intensity Interval TrainingNumber Of Days Per Week
Average Miles Per Hour ###
Minutes Per Session
Average Incline (In %) ###
Organized Sports
BaseballNumber Of Days Per Week ###
Minutes Per Session
FHBFUNBF
CTRICSUB
JP4
J47
This is your daily activity level before exercise is taken into account.
SoccerNumber Of Days Per Week
Minutes Per Session ###
GolfNumber Of Days Per Week ###
Minutes Per Session ###
SwimmingNumber Of Days Per Week
Intensity Level ###
Minutes Per Session
Other Exercise
AUXILIARY PARAMETERS###
Environmental, HABIT-Related
Geographical ClimateCurrent Season In Your Area
JPAV
FLBS
Goal BF %
REMINDER: Regular(ly) is defined as at least five days per
What is the climate like there?
Drink alcoholic drinks regularly?
If Yes, Number Of Drinks/Week
If Known, Alcoholic Calories/Week
Food, Supplement, Beverage
Regular Tea Intake/DayGreen Tea# Of Cups
Oolong Tea# Of Cups
Black Tea# Of Cups
What is the overall amount?
Cups OfMilk
Spinach
Collard Greens
Turnip Greens
Servings OfYogurt
Frozen Yogurt
Cheese
Cottage Cheese
Ice Cream
Whey Protein
Tofu
Do you take Creatine?
If both are unknown, select level.
Extract Caps (in Mg)
Use sugar-substitutes regularly?
If yes, which do you use most?
Regular Calcium Intake/Day
If yes, how many days per week?
N144
Do not count loaded tea such as frappucinos, etc.
N163
Calcium supplements do not count. If you do not consume dairy products, enter the quantity of non-dairy equivalents for each. As some examples, for Amount Of Milk, enter the servings of almond milk, rice milk, coconut milk, etc. For cheese, enter the servings of veggie cheese, etc. For Ice Cream, enter any frozen non-dairy dessert that contains Calcium.
N168
6 oz., 3/4 Cup, or 42-45 grams is equal to one serving.
N169
1/2 Cup, 4 oz., or 56-60 grams is equal to one serving.
N170
1/4 Cup, 1.5 cubes, or 28-30 grams equals to one serving.
N171
1/2 Cup, 4 oz., or 56-60 grams equals to one serving.
N172
1/2 Cup, 4 oz., or 56-60 grams equals to one serving.
N173
1 scoop is equal to one serving.
Answer
If yes, how many?
Avg Doses Per Day
REGIMEN FORECASTER###
Time Unit
Day
TIME###
Starting Date
Days After Start
Calorie needs
Calorie Needs Macronutrients (In Grams)Level Protein Carbs Fat
information center
Projected Arrival Date Of Goal
WeightBody Fat %
Lean Body Mass
Do you use fat-burners regularly?
On The Day Of:
N185
The "C" Caffeine component of ECA stacks or caffeine pills in general do not count as a fat-burner. Enter the amount of them that you take in the Pills (In Milligrams) field in the Regular Caffeine Intake/Day section.