1. Enter your bodyweight. I recommend you weigh yourself first thing inthe morning on an empty stomach. Thisway you can get your body weight without it being affected by food in yourstomach. Do this the morning of a cheatday (if you have one) so you are at your lowest bodyweight of the week.

2. Enter your bodyfat percentage. Enter the percentage as a decimal. So if your bodyfat is 15%, you need to enter.15 to figure your diet correctly. Ifyou do not know your bodyfat percentage, go to

Choosethe "Body fat calculator" and enter your information. This should get you a pretty good estimate touse.

3. Enter the number of meals you eat daily. For bodybuilders and fitness people, 5 to 6meals are recommended. This figure isused to determine how many grams of protein, carbohydrates and fat to consumeat each meal.

Afteryou have entered these three numbers, your daily diet plan will be generatedfor you in the green below. You willsee:

1. The number of calories to consume each dayfrom carbs, protein and fat.

2. The number of grams to consume each day ofcarbs, protein and fat.

3. The number of grams to consume each meal ofcarbs, protein and fat.


Thesenumbers should be right at what it will take your body to maintain (not gain orlose fat).

Keepin mind, you do not have to stick with those numbers for EVERY meal. You want to stick close to them just to havea steady flow of nutrients into your body. What you MUST do is stick to the daily values of calories/grams for thediet to work.

Ifyou want to gain or lose fat, you will want to continue to the bottom of thespreadsheet where you see "If you already know how many calories you needper day". If your goal is to gainweight (bulk up) you will want to add 250 or 500 calories to the daily caloriesjust figured. Then enter that into the"Calories Needed" area. Ifyour goal is to burn off fat (cut down) you will want to subtract 250 or 500calories from the daily calories just figured. Also, enter the number of meals you eat daily.