Hey so Im a novice at lifting and at diet planning for maximizing gains. I have developed a excel spread sheet that helps manage and keep count of cals, protein, carbs, fat and fiber.
I created it so I can see exactly what Im eating and how much of it. this tool has helped me tremendously and is based on a 3 main meal 3 snack meals a day.
This file I have provided has all my information and goals as an example I left one day of how I ate. The tool dont do everything for you but once you have taken the time to program the foods you eat and the nutrition content into the fields the rest can be taken care of by the tool.
Basics work like this...
Foods and portions are on each side just for ease of viewing purposes...
program the food in the appropriate types and then read the label to record the nutritional content of the food item.
Each spread sheet is a day of eating and then when you have the foods entered simply add the amount of the item that you eat in the Qty field. the items content will automatically be added and totaled at the bottom. not only giving you what you ate for each item but for the whole meal.
in addition if you were to have calorie intake goals per meal such as I have a goal for every main meal to eat at least 525 cals lets say the spread sheet will let you know how far away you are or over the goals as you add selected foods to eat.
the tool if you used can really help narrow down meals that you like and taste good. so eventually what happens is that you build a set of pre determined meals that you like already and know the nutritional content of.
I found it to help me a lot as I endeavored to make sure I eat right. The reason I posted it here is in hopes that a more experienced diet planner may help me with functionality and or advise on diet.
The tool can be a little confusing at first but I would be happy to answer any questions if you want to give it a try. please let me know if I can help because I want to make it a better tool and help other figure the diet portion out..
Ps. you will see my goals are based on a at a minimum of 2300 calories to start with that breaks down to 50% Carb, 30% protein, 20% fat within that 2300 cals.
David
I created it so I can see exactly what Im eating and how much of it. this tool has helped me tremendously and is based on a 3 main meal 3 snack meals a day.
This file I have provided has all my information and goals as an example I left one day of how I ate. The tool dont do everything for you but once you have taken the time to program the foods you eat and the nutrition content into the fields the rest can be taken care of by the tool.
Basics work like this...
Foods and portions are on each side just for ease of viewing purposes...
program the food in the appropriate types and then read the label to record the nutritional content of the food item.
Each spread sheet is a day of eating and then when you have the foods entered simply add the amount of the item that you eat in the Qty field. the items content will automatically be added and totaled at the bottom. not only giving you what you ate for each item but for the whole meal.
in addition if you were to have calorie intake goals per meal such as I have a goal for every main meal to eat at least 525 cals lets say the spread sheet will let you know how far away you are or over the goals as you add selected foods to eat.
the tool if you used can really help narrow down meals that you like and taste good. so eventually what happens is that you build a set of pre determined meals that you like already and know the nutritional content of.
I found it to help me a lot as I endeavored to make sure I eat right. The reason I posted it here is in hopes that a more experienced diet planner may help me with functionality and or advise on diet.
The tool can be a little confusing at first but I would be happy to answer any questions if you want to give it a try. please let me know if I can help because I want to make it a better tool and help other figure the diet portion out..
Ps. you will see my goals are based on a at a minimum of 2300 calories to start with that breaks down to 50% Carb, 30% protein, 20% fat within that 2300 cals.
David
