calorie intake help.

i got bored....this is what happens when u are a student and got plenty time on your hands...i know dirk added something similar,i got confused with his so i make my own...hope it helps... (File Removed)

+1 Karma for you

EDIT: Ok...just took a look at the excel doc....you must be really bored!! Nice work

dude i manage to drag myself off to varsity once a week and that is only for 2 hours...aaaaaaaaaaah the student life rocks hahaha....next year is working world though so i wont be able to do really cool stuff like that...

Must have taken some time though....thanks for sharing....Hmmm....think that will be in my signature..."Sharing is caring..."

took me about an hour this morning,in and amongst watching tv and looking after my nephew...

this is aimed at kevin coyne,bud would it be too much to ask if i was to mail u the diet i have come up with,i need some variety in the diet coz right now my protein source is only chicken,whey and egg whites, and carbs are oats(i could eat oats 10times a day 365 days and never get sick of it) and brown rice...

well done dj ... initiative always great to see. The file i posted can be adjusted to you're own pref. Perhaps delete all the daily tabs except 3 (1- bulk; 2-maintain; 3- cut) & then change the days to meal options. Just check out the instructions tab will give you a good idea. What you studying dude?

i am studying public relations,i managed to walk out one of my exams coz the juice kicked in whilst i was writing the exam and the stupid people who set my exams gave me such a shit paper and left out a whole lot of stuff so i left and got a sup,and dum dum dum,i failed the sup hehe...

now i gotta work out how to make up a table that u enter in the amount of carbs / protein for a meal and it will tell u the raw weight of potato/sweet potato/rice/pasta u need for that meal to make up that amount of carbs...does your document tell u weights of food and stuff,coz thats the bitch!!

bud there is a page with all the food items listed .. you add some more then sort ascending order & voila when you select the items in the daily tabs it picks up the details from the food list sheet. You get the nut. info from ur food packets or google it

ok i see what u talking about...hmmmm thats machine...only thing it doesnt do is take your pre and post work out calorie outta your daily calorie intake then split that the remainder into your 6 meals... if u see the table i created,i added in a fomula that u add in your nutritional information for your pre and post work out shakes and then it splits the remaineder of your calories...it was just something different to add in but i your table is so much more advanced than mine hehe:dry:

cant take the credit for it ... found it on the net loong ago. Just adjusted it a bit same as what you are doing now ... so imagine how powerfull that spread would be if everyone added 2c to the kitty

Fark...this phedra cut is REALLY affecting me today. I think I need to switch to stimulant free....I feel like I could bounce off the frickin walls!! Not good...

Shit...you see what I mmean...forgot the other half of my damn post. Sheesh...

djeasye...I bought a book from Excl Books called "Kilojoule carbohydrate & Fat Counter" - SA Edition. It lists ALL foods, with theirmass/volume, kilojoules, carbs and fat contents. Even for products from Woolies, checkers, SA brand of foods etc etc. I have not found a food item yet not in the book. R87-00. Has helped a heep load!!

Nano wrote:

Shit...you see what I mmean...forgot the other half of my damn post. Sheesh...

djeasye...I bought a book from Excl Books called "Kilojoule carbohydrate & Fat Counter" - SA Edition. It lists ALL foods, with theirmass/volume, kilojoules, carbs and fat contents. Even for products from Woolies, checkers, SA brand of foods etc etc. I have not found a food item yet not in the book. R87-00. Has helped a heep load!!

yea dude,i know the nutritional information of food etc,but i wanna make my document so if u need say 23 grams of protein it will tell u need to have 100grams of chicken for example,if u need 33grams of protein u need 125grams of chicken, if u need 20 grams of carbs u need to have 32grams of brown rice to make up that carb content...like that...thats what i am looking to do!

Oooooh....ok, see what you mean now

djeasye wrote:

Nano wrote:

Shit...you see what I mmean...forgot the other half of my damn post. Sheesh...

djeasye...I bought a book from Excl Books called "Kilojoule carbohydrate & Fat Counter" - SA Edition. It lists ALL foods, with theirmass/volume, kilojoules, carbs and fat contents. Even for products from Woolies, checkers, SA brand of foods etc etc. I have not found a food item yet not in the book. R87-00. Has helped a heep load!!

yea dude,i know the nutritional information of food etc,but i wanna make my document so if u need say 23 grams of protein it will tell u need to have 100grams of chicken for example,if u need 33grams of protein u need 125grams of chicken, if u need 20 grams of carbs u need to have 32grams of brown rice to make up that carb content...like that...thats what i am looking to do!

That is a very good idea, djeasye. And it's not that difficult to do, but you will have to use some sort of Database server like MS Access or SQL and not a spreadsheet application like excel... I do think it is possible to use a database connection in excel; so you will be able to make a spreadsheet that use a database. The hardest thing will be to include all the nutritional values of all the food items in the database, but that's where Nano's "Kilojoule carbohydrate & Fat Counter" book comes in...

I would love to make something similar for the website, but that will require some serious coding... let me know if you are willing to help me with info so that I can program a diet planner for the website... I'll make sure that you get credit as well. Something like this will increase our hits per month even more... :woohoo:

i'm more than willing to try,i just gotta learn how to do it.. so far i was thinking of just doing via equasions and set it at certain food types and giving people the option of 3 or 4 different carb sources and 4 different protein sources etc...just something simple that people can read and oh thats not that bad...i will have a look into how doing it...

WOW guys, what an intense thread, I'll have to sharpen up on maths to keep up with all the calcs I saw her... but maybe if I read it one more time it will all click ! Great work, this is exactly the type of info one needs to keep you motivated and also exactly the reason why I'm fast becoming a total blog addict...aswell (my wife already kaks me out for spending too much time at the gym)

anyway, something caught my eye and I'd like to ask the Doctari:

"I am usually very hungry on my carb up day and very tired. Using some Chromium Picolinate helps a lot. I will then take some CellEnergy from Nut. Lab. This helps me control my sugar levels on this day, as the carbs are mixed High and Low GI carbs."

why exactly would more carbs make you feel hungry and tired? the way I understand it, carbs and prot will need a similar amount of energy to metabolize while carb will probably make more energy available sooner...so all it can be then is the insulin effect, making you tired...or what? (And the hunger...why's that???)

I know you dont mind spending time answering the newbs.....thanks

PS: promise I'll go and read the thread a few more times

PPS: @Kraz, hows the diet plan working?

By carb cycling in this manner, you are pushing up your metabolism. Thyroid output goes up - that's part where the hunger comes in. Why you feel tired, I'm not that certain physiologically what leads to it. I had the same effects than you. It doesn't make sense why one should feel tired, as one is taking in the same amount of calories. I always felt buggered on my high carb days, but very "replenished" the next day.

I know some of our colleagues here have a keen interest in Human Physiology. Know MXT rather reads his Applied Physiology Mag than reading comics.! What do you guys think? MXT? Mike007?

I suppose most of you have this. If not, hope it helps (File Removed)

sorry, got the thing in exel as well, works bit better that way.....

@LSJ

here's another good ref for cal counting

www.thecaloriecounter.com/

DJ wrote: i got bored....this is what happens when u are a student and got plenty time on your hands...i know dirk added something similar,i got confused with his so i make my own...hope it helps... (File Removed)

Hey DJ. I know this thread is old old, are you able to share this spreadsheet with us if you willing?

See it's not available in the Downloads section either.

Thanks bud.

DJ

I will be in contact with you this week, hope you have some time to help out. Cutting that last few stubborn %BF is a bitch. Already made contact with Admin.

Okay guys correct me if I'm wrong. Just trying to work out my macros and also calories

Stats:

Age: 23
Weight: 74kg (Down from 79 due to poor diet and no training.)
Hight: 179cm
Bf +- 14%

I multiplied by 1.4 for activity level because I have to ride to the gym.

This gave me a maintenance calories of 2557 cal.

My macros would then be
P 255
C 255
F 57

So for a lean bulk should I be at around 2750 calories and what should my macros look like?