The Men'sHealth Lean Muscle Diet

h Lean Muscle Diet Calculator Spreadsheet

Designed By Russell Taylor (Russ@Tayloredphysiques.com) 3/1/2015 Beta 1.0

Body Fat/LBM Calculator RT Adapted YMCA Method (Simple Method)

Step 1 Enter Waist Size in Inches 32 Step 2 Enter Weight in Lbs
Male Body Fat % 12.0 Female Body Fat %
Male Lean Body Mass 149.6 Female Lean Body Mass

Target BW Calculator
Step 1 Find Current LBM Above
Step 2 Enter Target LBM (Use Book To Estimate Goal)
156
Step 3 Choose Target Body Fat % (From Table in Book)
12
Target BW Result
177.3

Total Daily Calories Calculator

Step 1 Enter Target BW (As Above)
190
Step 2 Enter Weekly Training Hours (Use Book)
4
Step 3 Enter Intesnity Factor: (Turtle 8/9/10 Standard 9/10/11 Grey Hound 11/12/13)
12
Calorie Target Result
3040

Macro Target Calculator

Step 1 Enter Calorie Target (As Above)
3040
Step 2 Enter Target Body Weight in Lbs
180
Step 3 Enter Fat Target Intake (From Book)
0.4
Macro Target Fat Carbs Protein
Result 72 418 180

Carb Cycle Calculator Enter Average Carbohydrate Target > 10

Avg Daily Target For High Days x1.5 x2 x2.5 x3 x3.5

1 Carb-Up Per Week 9.1 8.3 7.5 6.6 5.8

2 Carb-Up Per Week 8 6 4 2 0

3 Carb-Up Per Week 6.2 2.5 N/A N/A N/A

4 Carb-Up Per Week 3.3 N/A N/A N/A N/A
 m) 3/1/2015 Beta 1.0

170
24.8
127.9

oal)

ok)

y Hound 11/12/13)

Protein
180

10

x4

N/A

N/A
N/A