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Hello Insiders!

Thank you for your interest in this diet template. I apprecia


over and even more
so if you put it to use and provide me with feedback!!

These are some quick explanations of how to use this progr

- Start by going to the Male or Female page. There you will


background.

- These are the only boxes in which you input any informati
what information is expected.

- Calculators for inches to cm and pounds to kg are also ava


you.

- There is also information on how to decide how much of a


want to employ.

- For macronutrient input, it is your responsibility to ensure


graph will help let you know if they dont because the numb

- For the carb cycling portion, the percentage of carbs for tr


allotted to you for the week then breaks them up into traini
the percentages you inputted.

- So 70% would mean 70% of your allotted carbs for the wee
training days you employ.

- After putting in your information, go to the page that corr


fat loss, hypertrophy and maintenance.

- As mentioned in my facebook post, I'm not very proficient


of this document,
you must self-select the amount of carbs/proteins/fats that
shown on the main (ie. Male or Female) page.

- I'm sorry about this, because I'm Canadian and apologize f


annoying and a bit of a hassle,
- As mentioned in my facebook post, I'm not very proficient
of this document,
you must self-select the amount of carbs/proteins/fats that
shown on the main (ie. Male or Female) page.

- I'm sorry about this, because I'm Canadian and apologize f


annoying and a bit of a hassle,
so PLEASE if you know how to streamline this process let m

- After using the drop-down tabs to insert the correct amou


that the daily amounts are broken down into meals and tha
the time of day, you train (or don't train for recovery days, f

- After that the rest is up to you to design your meals based

For the moment, I would like to keep this spread sheet amo
improve its shortcomings. That being said, if you find it to b
it with clients or friends/family. Just remember to provide m

Best of luck to everyone with the competition!! I can't wait


earns!

Aidan Costello-Toft

Disclaimer: By deciding to use this spreadsheet you accept


results that arise from its use whether intended or unintend
Please consult a physician before beginning any new dietar
late. I appreciate you taking the time to look this

edback!!

use this program.

There you will see some boxes with a yellow

t any information and they are clearly marked for

kg are also available to speed up the process for

how much of a calorie surplus or deficit you might

bility to ensure the numbers add up to 100%, the


cause the numbers won't be the same.

e of carbs for training days looks at the total carbs


m up into training and non-training days following

arbs for the week are designated to however many

page that correlates with your goal. This includes

very proficient with excel, so as of the initial release

teins/fats that correlate with your activity levels


.

and apologize for everything, but also because it's


very proficient with excel, so as of the initial release

teins/fats that correlate with your activity levels


.

and apologize for everything, but also because it's

s process let me know!!

e correct amount of macronutrients, you will notice


meals and that these meals are structuredaround
ecovery days, found at the end).

ur meals based on this information.

ead sheet among Insiders while we collaborate to


you find it to be a valuable tool, you are free to use
er to provide me with some feedback!!

n!! I can't wait to see the amazing results everyone

eet you accept personal responsibility for any


ded or unintended.
any new dietary or fitness regimens.
Name Age
Captain America 22

Macronutrient Distribution

Fat %; 25%
Carbohydrates %; 35% Protein %; 40%
Activity Level
Maintenance Phase Multiplier Daily Calories
Sedentary 1.2 2268
Lightly Active 1.375 2598.75
Moderately Active 1.55 2929.5
Very Active 1.725 3260.25
Extra Active 1.9 3591

Fat Loss Phase Multiplier Daily Calories


Sedentary 1.2 1814.4
Lightly Active 1.375 2079
Moderately Active 1.55 2343.6
Very Active 1.725 2608.2
Extra Active 1.9 2872.8

Hypertrophy Phase Multiplier Daily Calories


Sedentary 1.2 2768
Lightly Active 1.375 3098.75
Moderately Active 1.55 3429.5
Very Active 1.725 3760.25
Extra Active 1.9 4091

Sedentary (little or no exercise): BMR x 1.2


Lightly active (light exercise/sports 1-3 days/week): BMR
Moderately active (moderate exercise/sports 3-5 days/w
Very active (hard exercise/sports 6-7 days a week): BMR
Extra active (very hard exercise/sports & physical job): B
This spreadsheet uses the Harris-Benedict Equation for BMR
Height (cm) Weight (kg)
181 78

t Distribution
Protein % Carbohydrates %
40.00% 35.00%
%
tein %; 40%

Protein (g) Carbohydrates (g)


226.80 198.45
259.88 227.39
292.95 256.33
326.03 285.27
359.10 314.21

Protein (g) Carbohydrates (g)


181.44 158.76
207.90 181.91
234.36 205.07
260.82 228.22
287.28 251.37

Protein (g) Carbohydrates (g)


276.80 242.20
309.88 271.14
342.95 300.08
376.03 329.02
409.10 357.96

R x 1.2
1-3 days/week): BMR x 1.375
e/sports 3-5 days/week): BMR x 1.55
days a week): BMR x 1.725
rts & physical job): BMR x 1.9
BMR Training Days/Week
1890 4
Training Carbs
Fat % 70.00%
25.00% Calorie Deficit %
20.00%
Calorie Surplus
Fat (g) 500.00
63.00
72.19 Calculator
81.38 lb to KG
90.56 #
99.75

Fat (g) Inches to cm


50.40 Inches
57.75
65.10
72.45
79.80

Fat (g)
76.89
86.08
95.26
104.45
113.64

Although the Activity Multipliers say exercise/sports x numbers of


days per week, I recommend using the Activity
multiplier according to your activity for that day
Recovery Days/Week Calorie Deficit Chart
3 Slow and Steady 10.00%
Recovery Carbs Average 15.00%
30.00% Moderate 20.00%
% Aggressive 25.00%

s Calorie Surplus Chart


0.5 lb/week 250.00
1.0 lb/week 500.00
Calculator

KG
0

cm
0
Captain America
Male Maintenance Meal Plan

Activity Level Drop List:


Moderately Active

For the Early Risers

Meal: Time:

Meal 1 Peri/Post Workout Shake

Meal 2 ASAP post workout

Meal 3 2-4 hours after last meal

Meal 4 3-5 hours after last meal

Meal 5 3-5 hours after last meal

Meal 6 Bedtime

Training After 1 Meal

Meal: Time:

Meal 1 1-3 hours before workout

Meal 2 Peri/Post Workout Shake

Meal 3 1 hour post workout

Meal 4 2-4 hours after last meal

Meal 5 3-5 hours after last meal


Meal 6 Bedtime

Training After 2 Meals

Meal: Time:

Meal 1 Wake Up

Meal 2 1-3 hours before workout

Meal 3 Peri/Post Workout Shake

Meal 4 1 hour post workout

Meal 5 2-4 hours after last meal

Meal 6 Bedtime

Training After 3 Meals

Meal: Time:

Meal 1 Wake Up

Meal 2 3-5 hours after last meal

Meal 3 1-3 hours before workout

Meal 4 Peri/Post Workout Shake

Meal 5 1 hour post workout

Meal 6 Bedtime
Recovery Day

Meal: Time:

Meal 1 Wake Up

Meal 2 3-5 hours after last meal

Meal 3 3-5 hours after last meal

Meal 4 3-5 hours after last meal

Meal 5 Bedtime
Protein Activity Drop List: Veggies:
292.95 1 small handful of veggies

Protein Amout (g): Veggie Amount:

30.00

58.24 1 small handful of veggies

58.24 1 small handful of veggies

58.24 1 small handful of veggies

58.24 1 small handful of veggies

30.00

Protein Amout (g): Veggie Amount:

58.24 1 small handful of veggies

30.00

58.24 1 small handful of veggies

58.24 1 small handful of veggies

58.24 1 small handful of veggies


30.00

Protein Amout (g): Veggie Amount:

58.24 1 small handful of veggies

58.24 1 small handful of veggies

30.00

58.24 1 small handful of veggies

58.24 1 small handful of veggies

30.00

Protein Amout (g): Veggie Amount:

58.24 1 small handful of veggies

58.24 1 small handful of veggies

58.24 1 small handful of veggies

30.00

58.24 1 small handful of veggies

30.00
Protein Amout (g): Veggie Amount:

65.74 1 small handful of veggies

65.74 1 small handful of veggies

65.74 1 small handful of veggies

65.74 1 small handful of veggies

30.00
Fat Activity Drop List: Carb Activity Drop List:
81.38 256.33

Fat Amount (g): Carb Amount (g):

5.70 94.20

12.21 62.80

21.16 47.10

21.16 31.40

21.16

Fat Amount (g): Carb Amount (g):

12.21 62.80

5.70 94.20

21.16 47.10

21.16 31.40
21.16

Fat Amount (g): Carb Amount (g):

21.16

12.21 62.80

5.70 94.20

21.16 47.10

21.16 31.40

Fat Amount (g): Carb Amount (g):

21.16

21.16 31.40

12.21 62.80

5.70 94.20

21.16 47.10
Fat Amount (g): Carb Amount (g):

16.28 59.81

16.28 59.81

16.28 59.81

16.28

16.28
Training Day Carbs Recovery Day Carbs
314.01 179.43

Workout Carb Amount (g):

78.50

Workout Carb Amount (g):

78.50
Workout Carb Amount (g):

78.50

Workout Carb Amount (g):

78.50
Workout Carb Amount (g):
1
2
3
4
5
6
7
8
9
10
11
12
Captain America
Male Fat Loss Meal Plan

Activity Level Drop List:


Moderately Active

For the Early Risers

Meal: Time:

Meal 1 Peri/Post Workout Shake

Meal 2 ASAP post workout

Meal 3 2-4 hours after last meal

Meal 4 3-5 hours after last meal

Meal 5 3-5 hours after last meal

Meal 6 Bedtime

Training After 1 Meal

Meal: Time:

Meal 1 1-3 hours before workout

Meal 2 Peri/Post Workout Shake

Meal 3 1 hour post workout

Meal 4 2-4 hours after last meal

Meal 5 3-5 hours after last meal


Meal 6 Bedtime

Training After 2 Meals

Meal: Time:

Meal 1 Wake Up

Meal 2 1-3 hours before workout

Meal 3 Peri/Post Workout Shake

Meal 4 1 hour post workout

Meal 5 2-4 hours after last meal

Meal 6 Bedtime

Training After 3 Meals

Meal: Time:

Meal 1 Wake Up

Meal 2 3-5 hours after last meal

Meal 3 1-3 hours before workout

Meal 4 Peri/Post Workout Shake

Meal 5 1 hour post workout

Meal 6 Bedtime
Recovery Day

Meal: Time:

Meal 1 Wake Up

Meal 2 3-5 hours after last meal

Meal 3 3-5 hours after last meal

Meal 4 3-5 hours after last meal

Meal 5 Bedtime
Protein Activity Drop List: Veggies:
242.950 1 small handful of veggies

Protein Amout (g): Veggie Amount:

30.00

45.74 1 small handful of veggies

45.74 1 small handful of veggies

45.74 1 small handful of veggies

45.74 1 small handful of veggies

30.00

Protein Amout (g): Veggie Amount:

45.74 1 small handful of veggies

30.00

45.74 1 small handful of veggies

45.74 1 small handful of veggies

45.74 1 small handful of veggies


30.00

Protein Amout (g): Veggie Amount:

45.74 1 small handful of veggies

45.74 1 small handful of veggies

30.00

45.74 1 small handful of veggies

45.74 1 small handful of veggies

30.00

Protein Amout (g): Veggie Amount:

45.74 1 small handful of veggies

45.74 1 small handful of veggies

45.74 1 small handful of veggies

30.00

45.74 1 small handful of veggies

30.00
Protein Amout (g): Veggie Amount:

53.24 1 small handful of veggies

53.24 1 small handful of veggies

53.24 1 small handful of veggies

53.24 1 small handful of veggies

30.00
Fat Activity Drop List: Carb Activity Drop List:
67.486 212.581

Fat Amount (g): Carb Amount (g):

4.72 78.12

10.12 52.08

17.55 39.06

17.55 26.04

17.55

Fat Amount (g): Carb Amount (g):

10.12 52.08

4.72 78.12

17.55 39.06

17.55 26.04
17.55

Fat Amount (g): Carb Amount (g):

17.55

10.12 52.08

4.72 78.12

17.55 39.06

17.55 26.04

Fat Amount (g): Carb Amount (g):

17.55

17.55 26.04

10.12 52.08

4.72 78.12

17.55 39.06
Fat Amount (g): Carb Amount (g):

13.50 49.60

13.50 49.60

13.50 49.60

13.50

13.50
Training Day Carbs Recovery Day Carbs
260.41 148.81

Workout Carb Amount (g):

65.10

Workout Carb Amount (g):

65.10
Workout Carb Amount (g):

65.10

Workout Carb Amount (g):

65.10
Workout Carb Amount (g):
1
2
3
4
5
6
7
8
9
10
11
12
Captain America
Male Hypertrophy Meal Plan

Activity Level Drop List:


Moderately Active

For the Early Risers

Meal: Time:

Meal 1 Peri/Post Workout Shake

Meal 2 ASAP post workout

Meal 3 2-4 hours after last meal

Meal 4 3-5 hours after last meal

Meal 5 3-5 hours after last meal

Meal 6 Bedtime

Training After 1 Meal

Meal: Time:

Meal 1 1-3 hours before workout

Meal 2 Peri/Post Workout Shake

Meal 3 1 hour post workout

Meal 4 2-4 hours after last meal

Meal 5 3-5 hours after last meal


Meal 6 Bedtime

Training After 2 Meals

Meal: Time:

Meal 1 Wake Up

Meal 2 1-3 hours before workout

Meal 3 Peri/Post Workout Shake

Meal 4 1 hour post workout

Meal 5 2-4 hours after last meal

Meal 6 Bedtime

Training After 3 Meals

Meal: Time:

Meal 1 Wake Up

Meal 2 3-5 hours after last meal

Meal 3 1-3 hours before workout

Meal 4 Peri/Post Workout Shake

Meal 5 1 hour post workout

Meal 6 Bedtime
Recovery Day

Meal: Time:

Meal 1 Wake Up

Meal 2 3-5 hours after last meal

Meal 3 3-5 hours after last meal

Meal 4 3-5 hours after last meal

Meal 5 Bedtime
Protein Activity Drop List: Veggies:
421.349 1 small handful of veggies

Protein Amout (g): Veggie Amount:

30.00

90.34 1 small handful of veggies

90.34 1 small handful of veggies

90.34 1 small handful of veggies

90.34 1 small handful of veggies

30.00

Protein Amout (g): Veggie Amount:

90.34 1 small handful of veggies

30.00

90.34 1 small handful of veggies

90.34 1 small handful of veggies

90.34 1 small handful of veggies


30.00

Protein Amout (g): Veggie Amount:

90.34 1 small handful of veggies

90.34 1 small handful of veggies

30.00

90.34 1 small handful of veggies

90.34 1 small handful of veggies

30.00

Protein Amout (g): Veggie Amount:

90.34 1 small handful of veggies

90.34 1 small handful of veggies

90.34 1 small handful of veggies

30.00

90.34 1 small handful of veggies

30.00
Protein Amout (g): Veggie Amount:

97.84 1 small handful of veggies

97.84 1 small handful of veggies

97.84 1 small handful of veggies

97.84 1 small handful of veggies

30.00
Fat Activity Drop List: Carb Activity Drop List:
103.153 300.081

Fat Amount (g): Carb Amount (g):

7.22 110.28

15.47 73.52

26.82 55.14

26.82 36.76

26.82

Fat Amount (g): Carb Amount (g):

15.47 73.52

7.22 110.28

26.82 55.14

26.82 36.76
26.82

Fat Amount (g): Carb Amount (g):

26.82

15.47 73.52

7.22 110.28

26.82 55.14

26.82 36.76

Fat Amount (g): Carb Amount (g):

26.82

26.82 36.76

15.47 73.52

7.22 110.28

26.82 55.14
Fat Amount (g): Carb Amount (g):

20.63 70.02

20.63 70.02

20.63 70.02

20.63

20.63
Training Day Carbs Recovery Day Carbs
367.60 210.06

Workout Carb Amount (g):

91.90

Workout Carb Amount (g):

91.90
Workout Carb Amount (g):

91.90

Workout Carb Amount (g):

91.90
Workout Carb Amount (g):
1
2
3
4
5
6
7
8
9
10
11
12
Name Age
Black Widdow 22

Macronutrient Distribution

Fat %; 25%
Carbohydrates %; 35% Protein %; 40%
Activity Level
Maintenance Phase Multiplier Daily Calories
Sedentary 1.2 963.36
Lightly Active 1.375 1103.85
Moderately Active 1.55 1244.34
Very Active 1.725 1384.83
Extra Active 1.9 1525.32

Fat Loss Phase Multiplier Daily Calories


Sedentary 1.2 770.688
Lightly Active 1.375 883.08
Moderately Active 1.55 995.472
Very Active 1.725 1107.864
Extra Active 1.9 1220.256

Hypertrophy Phase Multiplier Daily Calories


Sedentary 1.2 1463.36
Lightly Active 1.375 1603.85
Moderately Active 1.55 1744.34
Very Active 1.725 1884.83
Extra Active 1.9 2025.32

Sedentary (little or no exercise): BMR x 1.2


Lightly active (light exercise/sports 1-3 days/week): BMR
Moderately active (moderate exercise/sports 3-5 days/w
Very active (hard exercise/sports 6-7 days a week): BMR
Extra active (very hard exercise/sports & physical job): B
This spreadsheet uses the Harris-Benedict Equation for BMR
Height (cm) Weight (kg)
158 58

ent Distribution
Protein % Carbohydrates %
40.00% 35.00%
25%
Protein %; 40%

Protein (g) Carbohydrates (g)


96.34 84.29
110.39 96.59
124.43 108.88
138.48 121.17
152.53 133.47

Protein (g) Carbohydrates (g)


77.07 67.44
88.31 77.27
99.55 87.10
110.79 96.94
122.03 106.77

Protein (g) Carbohydrates (g)


146.34 128.04
160.39 140.34
174.43 152.63
188.48 164.92
202.53 177.22

R x 1.2
1-3 days/week): BMR x 1.375
e/sports 3-5 days/week): BMR x 1.55
days a week): BMR x 1.725
rts & physical job): BMR x 1.9
BMR Training Days/Week
802.8 4
Training Carbs
Fat % 70.00%
25.00% Calorie Deficit %
20.00%
Calorie Surplus
Fat (g) 500.00
26.76
30.66 Calculator
34.57 lb to KG
38.47 #
42.37

Fat (g) Inches to cm


21.41 Inches
24.53
27.65
30.77
33.90

Fat (g)
40.65
44.55
48.45
52.36
56.26

Although the Activity Multipliers say exercise/sports x numbers of days


per week, I recommend using the Activity

multiplier according to your activity for that day


Recovery Days/Week Calorie Deficit Chart
3 Slow and Steady 10.00%
Recovery Carbs Average 15.00%
30.00% Moderate 20.00%
Aggressive 25.00%

Calorie Surplus Chart


0.5 lb/week 250.00
1.0 lb/week 500.00
Calculator

KG
0

cm
0
15
20
25
30
Black Widdow
Female Maintenance Meal Plan

Activity Level Drop List:


Moderately Active

For the Early Risers

Meal: Time:

Meal 1 Peri/Post Workout Shake

Meal 2 ASAP post workout

Meal 3 2-4 hours after last meal

Meal 4 3-5 hours after last meal

Meal 5 3-5 hours after last meal

Meal 6 Bedtime

Training After 1 Meal

Meal: Time:

Meal 1 1-3 hours before workout

Meal 2 Peri/Post Workout Shake

Meal 3 1 hour post workout

Meal 4 2-4 hours after last meal

Meal 5 3-5 hours after last meal


Meal 6 Bedtime

Training After 2 Meals

Meal: Time:

Meal 1 Wake Up

Meal 2 1-3 hours before workout

Meal 3 Peri/Post Workout Shake

Meal 4 1 hour post workout

Meal 5 2-4 hours after last meal

Meal 6 Bedtime

Training After 3 Meals

Meal: Time:

Meal 1 Wake Up

Meal 2 3-5 hours after last meal

Meal 3 1-3 hours before workout

Meal 4 Peri/Post Workout Shake

Meal 5 1 hour post workout

Meal 6 Bedtime
Recovery Day

Meal: Time:

Meal 1 Wake Up

Meal 2 3-5 hours after last meal

Meal 3 3-5 hours after last meal

Meal 4 3-5 hours after last meal

Meal 5 Bedtime
Protein Activity Drop List: Veggies:
126.496 1 small handful of veggies

Protein Amout (g): Veggie Amount:

30.00

16.62 1 small handful of veggies

16.62 1 small handful of veggies

16.62 1 small handful of veggies

16.62 1 small handful of veggies

30.00

Protein Amout (g): Veggie Amount:

16.62 1 small handful of veggies

30.00

16.62 1 small handful of veggies

16.62 1 small handful of veggies

16.62 1 small handful of veggies


30.00

Protein Amout (g): Veggie Amount:

16.62 1 small handful of veggies

16.62 1 small handful of veggies

30.00

16.62 1 small handful of veggies

16.62 1 small handful of veggies

30.00

Protein Amout (g): Veggie Amount:

16.62 1 small handful of veggies

16.62 1 small handful of veggies

16.62 1 small handful of veggies

30.00

16.62 1 small handful of veggies

30.00
Protein Amout (g): Veggie Amount:

24.12 1 small handful of veggies

24.12 1 small handful of veggies

24.12 1 small handful of veggies

24.12 1 small handful of veggies

30.00
Fat Activity Drop List: Carb Activity Drop List:
35.138 110.684

Fat Amount (g): Carb Amount (g):

2.46 40.68

5.27 27.12

9.14 20.34

9.14 13.56

9.14

Fat Amount (g): Carb Amount (g):

5.27 27.12

2.46 40.68

9.14 20.34

9.14 13.56
9.14

Fat Amount (g): Carb Amount (g):

9.14

5.27 27.12

2.46 40.68

9.14 20.34

9.14 13.56

Fat Amount (g): Carb Amount (g):

9.14

9.14 13.56

5.27 27.12

2.46 40.68

9.14 20.34
Fat Amount (g): Carb Amount (g):

7.03 25.83

7.03 25.83

7.03 25.83

7.03

7.03
Training Day Carbs Recovery Day Carbs
135.59 77.48

Workout Carb Amount (g):

33.90

Workout Carb Amount (g):

33.90
Workout Carb Amount (g):

33.90

Workout Carb Amount (g):

33.90
Workout Carb Amount (g):
1
2
3
4
5
6
7
8
9
10
11
12
Black Widdow
Female Fat Loss Meal Plan

Activity Level Drop List:


Moderately Active

For the Early Risers

Meal: Time:

Meal 1 Peri/Post Workout Shake

Meal 2 ASAP post workout

Meal 3 2-4 hours after last meal

Meal 4 3-5 hours after last meal

Meal 5 3-5 hours after last meal

Meal 6 Bedtime

Training After 1 Meal

Meal: Time:

Meal 1 1-3 hours before workout

Meal 2 Peri/Post Workout Shake

Meal 3 1 hour post workout

Meal 4 2-4 hours after last meal

Meal 5 3-5 hours after last meal


Meal 6 Bedtime

Training After 2 Meals

Meal: Time:

Meal 1 Wake Up

Meal 2 1-3 hours before workout

Meal 3 Peri/Post Workout Shake

Meal 4 1 hour post workout

Meal 5 2-4 hours after last meal

Meal 6 Bedtime

Training After 3 Meals

Meal: Time:

Meal 1 Wake Up

Meal 2 3-5 hours after last meal

Meal 3 1-3 hours before workout

Meal 4 Peri/Post Workout Shake

Meal 5 1 hour post workout

Meal 6 Bedtime
Recovery Day

Meal: Time:

Meal 1 Wake Up

Meal 2 3-5 hours after last meal

Meal 3 3-5 hours after last meal

Meal 4 3-5 hours after last meal

Meal 5 Bedtime
Protein Activity Drop List: Veggies:
76.496 1 small handful of veggies

Protein Amout (g): Veggie Amount:

30.00

4.12 1 small handful of veggies

4.12 1 small handful of veggies

4.12 1 small handful of veggies

4.12 1 small handful of veggies

30.00

Protein Amout (g): Veggie Amount:

4.12 1 small handful of veggies

30.00

4.12 1 small handful of veggies

4.12 1 small handful of veggies

4.12 1 small handful of veggies


30.00

Protein Amout (g): Veggie Amount:

4.12 1 small handful of veggies

4.12 1 small handful of veggies

30.00

4.12 1 small handful of veggies

4.12 1 small handful of veggies

30.00

Protein Amout (g): Veggie Amount:

4.12 1 small handful of veggies

4.12 1 small handful of veggies

4.12 1 small handful of veggies

30.00

4.12 1 small handful of veggies

30.00
Protein Amout (g): Veggie Amount:

11.62 1 small handful of veggies

11.62 1 small handful of veggies

11.62 1 small handful of veggies

11.62 1 small handful of veggies

30.00
Fat Activity Drop List: Carb Activity Drop List:
21.249 66.934

Fat Amount (g): Healthy Carb Amount (g):

1.49 24.60

3.19 16.40

5.52 12.30

5.52 8.20

5.52

Fat Amount (g): Carb Amount (g):

3.19 16.40

1.49 24.60

5.52 12.30

5.52 8.20
5.52

Fat Amount (g): Carb Amount (g):

5.52

3.19 16.40

1.49 24.60

5.52 12.30

5.52 8.20

Fat Amount (g): Carb Amount (g):

5.52

5.52 8.20

3.19 16.40

1.49 24.60

5.52 12.30
Fat Amount (g): Carb Amount (g):

4.25 15.62

4.25 15.62

4.25 15.62

4.25

4.25
Training Day Carbs Recovery Day Carbs
81.99 46.85

Workout Carb Amount (g):

20.50

Workout Carb Amount (g):

20.50
Workout Carb Amount (g):

20.50

Workout Carb Amount (g):

20.50
Workout Carb Amount (g):
1
2
3
4
5
6
7
8
9
10
11
12
Black Widdow
Female Hypertrophy Meal Plan

Activity Level Drop List:


Moderately Active

For the Early Risers

Meal: Time:

Meal 1 Peri/Post Workout Shake

Meal 2 ASAP post workout

Meal 3 2-4 hours after last meal

Meal 4 3-5 hours after last meal

Meal 5 3-5 hours after last meal

Meal 6 Bedtime

Training After 1 Meal

Meal: Time:

Meal 1 1-3 hours before workout

Meal 2 Peri/Post Workout Shake

Meal 3 1 hour post workout

Meal 4 2-4 hours after last meal

Meal 5 3-5 hours after last meal


Meal 6 Bedtime

Training After 2 Meals

Meal: Time:

Meal 1 Wake Up

Meal 2 1-3 hours before workout

Meal 3 Peri/Post Workout Shake

Meal 4 1 hour post workout

Meal 5 2-4 hours after last meal

Meal 6 Bedtime

Training After 3 Meals

Meal: Time:

Meal 1 Wake Up

Meal 2 3-5 hours after last meal

Meal 3 1-3 hours before workout

Meal 4 Peri/Post Workout Shake

Meal 5 1 hour post workout

Meal 6 Bedtime
Recovery Day

Meal: Time:

Meal 1 Wake Up

Meal 2 3-5 hours after last meal

Meal 3 3-5 hours after last meal

Meal 4 3-5 hours after last meal

Meal 5 Bedtime
Protein Activity Drop List: Veggies:
176.496 1 small handful of veggies

Protein Amout (g): Veggie Amount:

30.00

29.12 1 small handful of veggies

29.12 1 small handful of veggies

29.12 1 small handful of veggies

29.12 1 small handful of veggies

30.00

Protein Amout (g): Veggie Amount:

29.12 1 small handful of veggies

30.00

29.12 1 small handful of veggies

29.12 1 small handful of veggies

29.12 1 small handful of veggies


30.00

Protein Amout (g): Veggie Amount:

29.12 1 small handful of veggies

29.12 1 small handful of veggies

30.00

29.12 1 small handful of veggies

29.12 1 small handful of veggies

30.00

Protein Amout (g): Veggie Amount:

29.12 1 small handful of veggies

29.12 1 small handful of veggies

29.12 1 small handful of veggies

30.00

29.12 1 small handful of veggies

30.00
Protein Amout (g): Veggie Amount:

36.62 1 small handful of veggies

36.62 1 small handful of veggies

36.62 1 small handful of veggies

36.62 1 small handful of veggies

30.00
Fat Activity Drop List: Carb Activity Drop List:
49.027 154.434

Fat Amount (g): Carb Amount (g):

3.43 56.75

7.35 37.84

12.75 28.38

12.75 18.92

12.75

Fat Amount (g): Carb Amount (g):

7.35 37.84

3.43 56.75

12.75 28.38

12.75 18.92
12.75

Fat Amount (g): Carb Amount (g):

12.75

7.35 37.84

3.43 56.75

12.75 28.38

12.75 18.92

Fat Amount (g): Carb Amount (g):

12.75

12.75 18.92

7.35 37.84

3.43 56.75

12.75 28.38
Fat Amount (g): Carb Amount (g):

9.81 36.03

9.81 36.03

9.81 36.03

9.81

9.81
Training Day Carbs Recovery Day Carbs
189.18 108.10

Workout Carb Amount (g):

47.30

Workout Carb Amount (g):

47.30
Workout Carb Amount (g):

47.30

Workout Carb Amount (g):

47.30
Workout Carb Amount (g):
1
2
3
4
5
6
7
8
9
10
11
12
Food

Protein (g)/Unit:

Beef Beef, Flank Steak 7


Beef, ground 6
Beef, top round 9
Beef, top sirloin 5.5
Poultry Chicken 7
Large Egg 6
Egg Whites 6
Dairy Cottage Cheese 6.5
Fat-free, 0% milk 1
Low-fat, 2% milk 1
Whole milk 1
Cheddar cheese 7
Mozerella cheese 6.5
Parmesan cheese 10
Pepperjack cheese 7
Swiss cheese 8

Fish Cod 6.5


Haddock 7
Salmon 6
Swordfish 7
Tuna 5
Shellfish Scallops 6
Shrimp 6
Turkey Breasts 8.5

Veggies Asparagus 0.5


Broccoli 5
Cabbage, raw 1
Carrots 1
Cauliflower 2
Cucumber 4
Green Beans 2
Pea 4
Romaine Lettuce 0.6
Spinach 1
SummerSquash 2
Tomatoes 2
Zucchini 1

Fruit Apple 0
Banana 2
Blue Berries 0
Cantelope 2
Grape 0
Honey Dew 0
Kiwifruit 1
Mandarin Oranges 0
Papaya 0
Pineapple 0
Raisins 1
Rasberries 0
Strawberries 2

Fats Avocado 4
Extra-Vrigin Olive Oil 0
Flaxseed Oil 0
Fish Oil 0
Almond Butter 2.4
Cashew Butter 2
Peanut butter 4
Nuts Almonds 6
Brazil Nuts 4
Peanuts 6.7
Pecans 2.6
Walnuts 4
This is by no means an exhaustive list, feel free to add your favouri

Veggies (g)/Unit: Fat (g)/Unit: Carbohydrates (g)/Unit:

4.33 0
2 0
1.6 0
4 0
0.8 0
4.8 0.4
0
2 12
0 1.2
0.06 1.2
0.1 1.2
9 1
6 0
7 1
9 1
9 0

0.25 0
0.25
4
1.3
0.8
0.3 2.7
0.3
1

0.1 7
9
4
11
5
8
10
10
0.1 1.5
1.1
1 8
3
4

1 21
1 40
24
13
9
26
11
26
14
34
23
14
10

7.4 16
14
11
1
95 3.4
7.5 4.5
8 3
15 6
19 3
14 6
21 4
18 4
ree to add your favourite foods for convenience Macronutrient in meal divided by portion size =

Calories/Unit: Portion Size Units


Oz
Oz
Oz
Oz
Oz
Oz
1 egg
Oz
Cup
Oz
Oz
Oz
Oz
Oz
Oz
Oz
Oz

Oz
Oz
Oz
Oz
Oz
Oz
Oz
Oz

Spear
Cup
Cup
Cup
Cup
Cup
Cup
Cup
Cup
Cup
Cup
Cup
Cup

Medium
Medium
Cup
per 10
Cup
Cup
Medium
Cup
Cup
Cup
Oz
Cup
Cup

1 medium
tbsp
tbsp
tbsp
16g
16g
16g
Oz
Oz
Oz
Oz
Oz
vided by portion size = # of portions