Hi guys,
After a lot of reading i finally have chosen the diet that i would follow - carbohydrate cycling by Christian Thibaudeau http://www.T-Nation.com/readTopic.do?id=811783 . It looks really sweet and i have decided to give it a shot.
But… it took me a long time to calculate all the stuff i needed to know before i could start. I’ve done all thw calculations in the Excel. Since this is a lot of work and it could be used by someone who chooses this diet - i am glad to share.
The Excel Spreadsheet i am giving out does the following calculations:
- Calculates your Basal Metabolic Rate and overall calorie needs according to your weight, height, age and activity levels.
- Adjusts your calorie intake according to your goals (fat loss, mass gain) based on CT’s recommendations from the original article.
- Gives you exact amount of carbs/proteins/fats per day.
- Gives you amounts of calories carbs/proteins/fats per meal (evenly divided among the meals). This is an interesting part, because it takes into consideration fats you ingest with P+C meals (fish oils) and carbs you ingest with P+F meals (veggies, greens).
- Calculates calories and macros for your shake.
All the recommendations are provided for both bulking up and fat-loss.
It is very simple to use. Just put your data into the grey cells and all the rest will be done automatically. Some cells which may (or may not) require further editing are also marked by the grey color.
I didn’t find a possibility to attach a file to this post, so i’ve uploaded it to those file-share services:
http://rapidshare.com/files/85696975/Carb_Cycling_Codex_Calculator.xls.html
I hope this calc would be helpful for you guys.
Cheers!
P.S. Let me know if you have any problems or questions while using it.
Update - All the calculations are done for three kind of days for this program: moderate, priority and low.
*Update - found a few errors in the spreadsheet. Links above are updated.
