Excel Kitchen In this manual you re going to learn the in s and out s of calculating and tracking your own specific macronutrient requirements while following the Excel program. Since your end goal is to perform better while obtaining the Athletic Build physique there is a specific formula to follow. This consists of establishing where you are at physically and developing your own intricate meal plan to begin following. What are Macronutrients? Macronutrients are essentially a substance a living thing needs to consume in order to live and repair the body from daily activities. These substances fall under: Proteins Carbohydrates Fats These 3 make up the macronutrient profile and each one provides a specific amount of calories or energy needed for the body. Protein = 4 calories per gram Carbohydrates = 4 calories per gram Fats = 9 Calories per gram When you calculate your macros you are basically determining the amount of calories
you need to consume in order to recomposition your body to be lean, efficient, and functional. Step 1: Calculating Your Body Fat Percentage In order to get the most accurate numbers you need to have two things. 1. Your current body weight 2. Your current body fat % Hopping on the scale and getting your weight is fairly easy for anyone to do. Calculating your body fat percentage is a different story. If you don t have access to a body fat caliper or monitor the next best thing is a calculator. Now these aren t the most accurate but they give us a base which is all we need. The most efficient calculator you can use to get started is Active (hyperlink: http://www.active.com/fitness/calculators/bodyfat) NOTE: It is important to choose ONE method of finding your body fat percentage and utilizing this method as a standard for accurate results each time you retest. Once you figure out what your body fat percentage is, we move on to the next step Step 2:
Calculating Your Lean Body Mass Before we determine how many calories you re going to eat we need to calculate what your maintenance caloric intake is. To do this we need to find your Lean Body Mass (LBM), and to do that you simply take your body weight and multiply it by your body fat percentage. EX: Weight: 175 lbs Body Fat Percentage: 10% 175 X.10 = 18 lbs The answer you get is how much fat tissue you have on your body. (18 lbs. of fat) After we calculate how much body fat tissue you have on your body we have to subtract it by our current weight. 175-18 = 157 157 lbs. = Lean Body Mass Step 3: Calculating Your Maintenance Caloric Intake In order to calculate what your maintenance caloric intake is, we ll be using your newly found Lean Body Mass number and an Energy Needs chart created by John Romaniello.
Current Body Fat Energy Needs Caloric Intake 6% - 12% 17cal per pound of LBM 12% - 15% 16cal per pound of LBM 15% - 19% 15cal per pound of LBM 19% - 22% 14cal per pound of LBM 22% - Above 13cal per pound of LBM There are a handful of different formulas you can find out there, but for efficiency we will use this. With the info in the chart you will be determining what your maintenance caloric intake is. Continuing with the example, we calculated that the athlete had 157lbs of LBM. So using the chart we multiply his LBM with 17 since he started with 10% body fat. 157 x 17 = 2,669 calories per day That s how much the athlete needs to eat every day if he wants to maintain his same weight but become more efficient by decreasing his fat and increasing his lean tissue. Step 4: Calculating Excel Program Macros For you to figure out what your macro breakdown is, we re going to use your LBM and maintenance caloric intake.
So continuing with the example above, this athlete has 157 lbs of lean body mass and a 2,669 calorie intake. First we re going to calculate how much fat this athlete needs. We re going to multiply.4 by his LBM. 157 x.4 = 63g Once we figure out his fat intake, the next thing is to calculate how much protein this athlete needs. We ll be multiplying his LBM by 1 157 x 1 = 157g Now that we know he needs 188 grams of protein per day, the last thing to do is calculate this athletes carb intake. In order to do that, we ll need to find out how much calories he ll be eating from protein and fat. As I mentioned above, protein has 4 calories per gram and fat has 9 calories per gram. Fat - 63 x 9 = 567 calories Protein - 157 x 4 = 628 calories From here, all we need to do is subtract these calories from this athletes maintenance caloric intake. 2,669-567 - 628 = 1,474 calories
The number you get is the remaining calories we have left. These calories will come from carbohydrates. In order to find the amount of grams, all we need to do is divide 1,474 by 4; which is the amount of calories per gram carbs are. 1,474 / 4 = 369g Now, after doing all this math we have finally found this athletes specific macro breakdown for the Excel program. P - 157g C - 369g F - 63g 2,669 calories Now it s time to find YOURS. Step 5: Tracking Your Macros If you re new to tracking your macronutrients you re probably not too familiar with weighing your food and keeping a log of the amount of numbers you consume day in and day out. In fact, this may take some time to get the hang of but this will single-handedly be the most important tool you will utilize when following a nutrition plan.
Fortunately, technology has severely helped from the days of writing these numbers down throughout the day and adding them up. Now you can simply download an app on your phone called, MyFitnessPal. This is the best Food Tracking App out there and you can literally find almost every food in their database. You can even scan the barcode of what you re about to eat and it ll pop up in the app. I also recommend getting a food scale. If you truly want to track your macros weighing your food is the best route. Remember precision breeds results when dealing with your food intake. This is how you ll know for SURE that you re eating the right amount of calories for each meal. I personally like to input what I m going to eat the night before. This way I m not tempted to steer off my path Step 6: Calculating Your Results Congratulations! You just calculated your macronutrient requirements to be built like an athlete while recomposing your body into a lean efficient machine.
There s a few things I want to mention when it comes to starting this journey of tracking your macros. Your body will adapt to your new numbers. For some athletes the new macros are going to be a lot less or more than what they ve been eating. The change in calories is going to cause some reactions to your body. Don t worry, it ll take anywhere from a week to three for your body to adapt and get back to a baseline. One of the most important things is to always be testing. Macronutrients are never going to be 100% accurate. All we can do is get as close as we can and then adjust accordingly. After finding your new calorie intake using the formula above, use these new calories for 4 weeks. The purpose of Excel is to recompose your body by eliminating fat and increasing lean muscle, while increasing your performance ten fold. If you re NOT maintaining your weight and body composition after 2 weeks, recalculate your calories/macros starting at Step 1.
Sample Excel Meal Plan 2,669 calories P - 188g C - 338g F - 63g Food Quantity Calories Protein Carbs Fat Meal 1 2,669 188g 338g 63g Coconut Oil 1.5 TBSP 195 0g 0g 21g Meal 2 Whey 1 scoops 120 25g 2g 1g Banana 200 grams 178 2.2g 46g 0g Meal 3 Eggs 3 210 18g 3g 14g Gatorade 20 fl oz 140 0g 38g 0g Meal 4 Chicken Breast 12oz 374 78g 0g 4g Jasmine Rice 1 cup uncooked 640 12g 140g 0g Black Beans 1 cup 227 15g 41g 1g Grassfed Butter 1.5 TBSP 150 0g 0g 20g Gatorade 20 fl oz 140 0g 38g 0g Meal 5 Whey 1 scoops 120 25g 2g 1g Strawberries 140g 93 3g 21g 0g
Closing Thoughts Now that you ve been able to calculate your new numbers I hope you have more confidence in what you re about to embark. Athlete Built Excel is a program like non-other. If you follow your macros and program to the T, there s no question, you re going to lean down, increase your performance, and be built like Excel. Overtime Athletes has been working tirelessly for the past year on the training program and nutrition guidelines you re about to follow. We put everything into this program. We hope you enjoy it. If you have any questions or just want to introduce yourself and show us your awesome results, hit us up below. Overtime Athletes Chris Barnard Joshua Serrano