Lean Muscle Diet SpreadSheet
The Men'sHealth Lean Muscle Diet Calculator SpreadsheetDesigned
By Russell Taylor ([email protected]) 3/1/2015 Beta
1.0
Body Fat/LBM Calculator RT Adapted YMCA Method (Simple
Method)Step 1 Enter Waist Size in Inches32Step 2 Enter Weight in
Lbs170Male Body Fat %12.0Female Body Fat %24.8Male Lean Body
Mass149.6Female Lean Body Mass127.9
Target BW CalculatorStep 1Find Current LBM AboveStep 2Enter
Target LBM (Use Book To Estimate Goal)156Step 3Choose Target Body
Fat % (From Table in Book)156001288Target BW Result177.3
Total Daily Calories CalculatorStep 1Enter Target BW (As
Above)190Step 2Enter Weekly Training Hours (Use Book)4Step 3Enter
Intesnity Factor: (Turtle 8/9/10 Standard 9/10/11 Grey Hound
11/12/13)1612Calorie Target Result3040
Macro Target CalculatorStep 1Enter Calorie Target (As
Above)3040Step 2Enter Target Body Weight in Lbs180Step 3Enter Fat
Target Intake (From Book)7200.4648Macro
TargetFatCarbsProteinResult72418180
Carb Cycle CalculatorEnter Average Carbohydrate Target >10Avg
Daily Target For High Daysx1.5x2x2.5x3x3.5x4
1 Carb-Up Per Week9.18.37.56.65.85
2 Carb-Up Per Week86420N/A
3 Carb-Up Per Week6.22.5N/AN/AN/AN/A
4 Carb-Up Per Week3.3N/AN/AN/AN/AN/A
