BMR, 40/40/20 and 40/30/30 spreadsheet

  1. Talking BMR, 40/40/20 and 40/30/30 spreadsheet


    Here is a spreadsheet that I was working on for a couple of hours last night...

    Page 1: Enter your info where the red numbers are and BAM!!

    Page 2: (see above)
    Attached Files Attached Files
    Read This Book!!: Anabolic Steroids and the Athlete by William N. Taylor M.D.


  2. for those of you that need an unzip program; go download the trial version of winzip at http://www.winzip.com or http://www.download.com


    there ya go...
    Read This Book!!: Anabolic Steroids and the Athlete by William N. Taylor M.D.

  3. aha, here we go ... nice LG... now to update that PH sheet you made, clean it up and get it on here!
    •   
       


  4. Nice, I like that sheet LG, good work! I may write up a .exe program later that does the same thing (for people without excel)
  5. Nelson
    Nelson's Avatar

    Thumbs up Useful


    Thanks LG
    Do you use the same formula as MathewD to calculate BMR?

  6. yes I used the same formula (Harris-Benedict formula, courtesy of YJ's weight gain sticky) except MattD's chart did not include the thermic effect of food, so I added that in...
    Read This Book!!: Anabolic Steroids and the Athlete by William N. Taylor M.D.

  7. LifeGuard, that's pretty sweet, bro. I just have one technical exception to which I'd like to call attention.

    That is, the blue number that is labeled as Final BMR is actually incorrectly labeled. As you indicated above, the Basal Metabolic Rate (BMR) is the number you get with the Harris-Benedict equation. When you add in activity factors, exercise and the thermic effect of food, you get the resultant Total Daily Energy Expenditure (or some equivalent).

    BMR and Resting Metabolic Rate--while not completely identical--represent the amount of energy that one expends to carry on normal physiological processes.

    I really hate to get all nit-picky--especially with such a cool and useful program--but I do think it's important in this case to have the terminology sound.

    Anyway, LifeGuard, excellent job...Karma for you.

  8. Hey LG, if you like, send me all the equations and I'll make a webpage that does this and you can add it to your http://www.teenbody-building.com site for everyone to use regardless of what browser, comp etc. they have. Just an idea, let meknow.

  9. Draven,

    Sounds interesting...you gonna do it in Java or Flash?

    Chemo

  10. Timbo:

    I called the blue number the "final BMR" because:

    1. I wanted to make it as user-friendly as possible (avoiding all complex terms for the lesser-educated members of the board(s) )
    2. the blue number is the number by which you would base all other values off of (ex. gain/lose weight).

    its all good, I'l remember your comments the next time I make another sheet.
    Read This Book!!: Anabolic Steroids and the Athlete by William N. Taylor M.D.

  11. Hey LG I'm not sure whose formula is wrong, but I've been using Matthew Ds released version, and his Beta. I just plugged my numbers into yours and it's off 527 calories. I know that YJ checked out Matther D's and his numbers were right on with what YJ came up on paper. And idea whose is right? I also just private messaged Matthew D to see if he thought about adding total grams of pro, carbs, and fat for the day based on a percentage of what you want to take in. Just a thought.

  12. Originally posted by Chemo
    Draven,

    Sounds interesting...you gonna do it in Java or Flash?

    Chemo
     

    Just in Javascript. That way there's no need to reload anything, it'll do the calcs in realtime. Could do it with PHP too but that would require pressing a submit button to aquire the results.

    I still need all the equations to do it though. Someone want to PM me them?

  13. Nice work LG

  14. Originally posted by N'Pursuit
    Hey LG I'm not sure whose formula is wrong, but I've been using Matthew Ds released version, and his Beta. I just plugged my numbers into yours and it's off 527 calories. I know that YJ checked out Matther D's and his numbers were right on with what YJ came up on paper. And idea whose is right?
    Ummm...I have been going through the numbers (of both of our sheets) for like the past 20 mins and either I am doing the math wrong or something else is fishy, because I cant find a difference in out formulas, but the end answer is different..I have to take a break from this...I'll try again later...

     

    I also just private messaged Matthew D to see if he thought about adding total grams of pro, carbs, and fat for the day based on a percentage of what you want to take in. Just a thought.
    go to page 2 of my sheet and you will find exactly that
    Read This Book!!: Anabolic Steroids and the Athlete by William N. Taylor M.D.
  15. Thumbs up


    Originally posted by Lifeguard
    Here is a spreadsheet that I was working on for a couple of hours last night...

    Page 1: Enter your info where the red numbers are and BAM!!

    Page 2: (see above)
    nice work bro

  16. Originally posted by Lifeguard
    go to page 2 of my sheet and you will find exactly that
     

    LOL sweet on that.  I didn't even notice it.

     

    I'm hoping your's is right since my diet is about 10 calories off of what your BMR says for cutting. 

  17. LG,

    I tried your spreadsheet and it said my final BMR is 2931.387 with 3431.387 to gain a pound a week. I did matt Ds formula and his was 3480, i have my caloric intake at 3969, I dont know If I am figuring something wrong here or what.

  18. Yeah panther, I dont know what is wrong with either of the spreadsheets

    Tell you what...

    Keep eating 3969 cals/week, and if you gain about 2 pounds per week, then my sheet is right... If you gain 1 pound per week, then Matt's is right

    Only time will tell...heheheh
    Read This Book!!: Anabolic Steroids and the Athlete by William N. Taylor M.D.

  19. alright, ive been at about 3500 and maintaining weight so we'll see bro

    nice spreadsheet though!
  20. founds the errors...i think


    LG, Was just comparing your formula and Matt D's and trying to find out where you went wrong in the formula...pretty sure I found it bro

    In your formula you were taking the BMR and multiplying that by .10 to find your thermic food effect. The correct way is to take (BMR + activity factor) and multiply that .10, you were forgetting to add the activity factor to the BMR. So the equation looks like this (BMR + AF) X .10

    Also the 2nd error in your calculations was, you were subtracting the thermic food effect from the (BMR + AF), where as it needs to be added to be done properly

    -taken from YJ's post
    ***This Thermic food effect # must be ADDED to your BMR + Activity Factor!

    so there ya go bro, fix those up and urs will be right on track with Matt D's

  21. ah ha!...good ****...thanks bro
    Read This Book!!: Anabolic Steroids and the Athlete by William N. Taylor M.D.

  22. BAM!!!...all fixed up...thank you soooo much...that was boggling my mind for like a week
    Read This Book!!: Anabolic Steroids and the Athlete by William N. Taylor M.D.
  

  
 

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