Important Figures

3
2,455 kcal
30% difference

N (number of training days per week)

A (average daily calories)
D (target percentage difference)
Calculations

2,963 kcal
2,074 kcal

Y (Training day calories)

X (Rest day calories)

1.2 Sedentary: Little or no physical activity.

1.375 Lightly Active: Light exercise or activity 1-3 days per week.
1.55 Moderately Active: Moderate exercise or activity 3-5 days per
week.
1.725 Very Active: Hard exercise or activity 6-7 days per week.
1.9 Extremely Active: Hard daily exercise or activity and physical
work

Page 1

Progress Guide
Week
1
2
3
4
5
6
7
8
9
10
11
12
13

Date
7/19/14
7/26/14
8/2/14
8/9/14
8/16/14
8/23/14
8/30/14
9/6/14
9/13/14
9/20/14
9/27/14
10/4/14
10/11/14

BF %
Lbs.
Lbs. Fat
18.60% 233.4
43.41
20.00% 234.00 46.80
18.60% 229.80 42.74
16.08% 226.40 36.41

LBM
189.99
187.20
187.06
189.99

13.49% 219.61

29.62

189.99

10.81% 213.02

23.03

189.99

8.05% 206.63
Averages
Total

16.64

189.99

Page 2

Progress Chart
MM
19.00
20.00
18.00

Progress Chart
LBM Change
--2.7876
-0.1428
-----------1.47
-2.93

Progress Guide
Weekly Fat Change
-3.39
-4.06
-----------0.33
-0.67

MM Change Weekly Wt. Change

--1.00
0.60
-2.00
-4.20
---------------------0.50
-1.80
-1.00
-3.60

Page 3

Plan A
Weight (lbs.)
BF %
LBM (lbs.)
BMR
Active Cals.

234.0
20.00%
187.2
2205
3031

Cut (30%)
Training Day (3)

2122
2122

Rest Day (4)

2122

Per Week
Per Day Avg.

Weekly Cal Intake

Deficit/Surplus

Training Day Menu

Chicken
Brown and Wild Rice Bag
Gatorade
Omega 3,6,9
Protein
2% Milk

Quantity
8 oz
1
1
2
1 scoops
3.0 cups

Protein
44.0
12.0
0.0
0.0
24.0
27.0
107.0

Chicken
Brown and Wild Rice Bag
Multi
Apple
Omega 3,6,9
Banana

Quantity
8 oz
1
2
1
2
1

Total
Goal

Page 4

Protein
44.0
12.0
0.0
0.0
0.0
1.3
57.3
Protein
164.3
159.1
103%

Plan A

Protein
PB (2 tbsp)
Salmon, 4 oz
Whole Egg
Oat, .5 cup
Minute Brown Rice ( Cup Dry Rice)
Whole Milk
Brown and Wild Rice Bag
Broccoli, 1 1/3 cup
Tilapia
Strawberry, 12 g
Cottage Cheese, 4 oz
Granny Smith Apple
White Rice, ( Cup Dry, Cooked)
50/50 Spring Mix, 3c
Cheese 2%
Spinach, 1 Cup
Broccoli, raw (100 g)
Asparagus, raw (100 g)
Egg White
Omega 3,6,9
Lipocor
Gatorade
Barilla: Whole Grain Spaghetti Pasta
Turkey, Spagetti Sauce

Quantity
1 scoops

4
2
2
1
2

Page 5

Protein
24.0
7.0
23.0
24.0
6.0
4.0
8.0
12.0
1.0
20.0
0.1
37.8
0.0
3.0
3.0
3.0
1.0
2.8
2.2
14.4
0.0
0.5
0.0
7.0

Plan A
Protein
Fat
Carbs

21218.9
3031.3

14853
-6366

25-40%
20-30%
REST

Protein (g) Fats (g)

159.1
47.2
30%
20%
205.9
89.9

Fats
6.4
5.0
0.0
2.3
3.0
15.0

Carbs
0.0
76.0
34.0
0.0
1.0
36.0

Cals
233.6
397
136
20.7
127
387

31.7

147.0

1301.3

Fats
6.4
5.0
0.0
0.0
2.3
0.4
14.1

Carbs
0.0
76.0
3.0
22.0
0.0
27.0
128.0

Cals
233.6
397
12
88
20.7
116.8
868.1

Fats
45.8
47.2
97%

Carbs
275.0
265.2
104%

Cals
2169.4
2121.9
102%

Carbs (g)
265.2
50%
122.4

Page 6

100.00%

Plan A
Fats
3.0
16.0
4.0
18.0
2.5
1.5
8.0
5.0
0.0
2.5
0.0
6.8
0.0
0.0
0.0
2.5
0.0
0.4
0.1
0.4
2.3
2.0
0.0
1.6

Carbs
1.0
8.0
0.0
4.0
27.0
36.0
12.0
76.0
4.0
0.0
0.9
10.8
22.0
36.0
4.5
2.0
1.0
7.0
3.9
0.8
0.0
0.0
34.0
41.0

Cals
127
204
128
274
154.5
173.5
152
397
20
102.5
4
255.15
88
156
30
42.5
8
42.8
25.3
64.4
20.7
20
136
206.4

Grocery List
eggs
spinach
oats
banana
Cheese 2%
milk
chicken
rice
PB
50/50 Spring Mix, 2c
Apples
Salmon

Page 7

Plan B

Weight (lbs.)
BF %
LBM (lbs.)
BMR
Active Cals.

234.0
20.00%
187.2
2205
3031

Cut (30%)
Training Day (3)

2122
2122

Rest Day (4)

2122

Per Week
Per Day Avg.

Weekly Cal Intake

Deficit/Surplus

Training Day Menu

McCormick BBQ Chicken
Brown and Wild Rice Bag
Gatorade
Omega 3,6,9
Protein
2% Milk

Quantity
8 oz

1
2
1 scoops
2.0 cups

Protein
44.0
6.0
0.0
0.0
24.0
18.0
92.0

Suya Chicken
Brown and Wild Rice Bag
Multi
Apple
Omega 3,6,9
Banana
2% Milk

Quantity
8 oz
Bag
2
1
2
1
2.0 cups

Total
Goal

Page 8

Protein
44.0
6.0
0.0
0.0
0.0
1.3
18.0
69.3
Protein
161.3
159.1
101%

Plan B

Protein
PB (2 tbsp)
Salmon, 4 oz
Whole Egg
Oat, .5 cup
Minute Brown Rice ( Cup Dry Rice)
Whole Milk
Brown and Wild Rice Bag
Broccoli, 1 1/3 cup
Tilapia
Strawberry, 12 g
Cottage Cheese, 4 oz
Granny Smith Apple
White Rice, ( Cup Dry, Cooked)
50/50 Spring Mix, 3c
Cheese 2%
Spinach, 1 Cup
Broccoli, raw (100 g)
Asparagus, raw (100 g)
Egg White
Omega 3,6,9
Lipocor
Gatorade
Barilla: Whole Grain Spaghetti Pasta
Turkey, Spagetti Sauce

Quantity
1 scoops

4
2
2
1
2

Page 9

Protein
24.0
7.0
23.0
24.0
6.0
4.0
8.0
12.0
1.0
20.0
0.1
37.8
0.0
3.0
3.0
3.0
1.0
2.8
2.2
14.4
0.0
0.5
0.0
7.0

Plan B

Protein
Fat
Carbs

21218.9
3031.3

14853
-6366

25-40%
20-30%
REST

Protein (g) Fats (g)

159.1
47.2
30%
20%
205.9
89.9

Fats
6.4
2.5
0.0
2.3
3.0
10.0

Carbs
66.7
38.0
34.0
0.0
1.0
24.0

Cals
500.3
198.5
136.0
20.7
127.0
258.0

24.2

163.7

1240.5

Fats
6.4
2.5
0.0
0.0
2.3
0.4
10.0
21.6

Carbs
0.0
38.0
3.0
22.0
0.0
27.0
24.0
114.0

Cals
233.6
198.5
12
88
20.7
116.8
258
927.6

Fats
45.8
47.2
97%

Carbs
277.7
265.2
105%

Cals
2168.1
2121.9
102%

Carbs (g)
265.2
50%
122.4

Page 10

100.00%

Plan B

Fats
3.0
16.0
4.0
18.0
2.5
1.5
8.0
5.0
0.0
2.5
0.0
6.8
0.0
0.0
0.0
2.5
0.0
0.4
0.1
0.4
2.3
2.0
0.0
1.6

Carbs
1.0
8.0
0.0
4.0
27.0
36.0
12.0
76.0
4.0
0.0
0.9
10.8
22.0
36.0
4.5
2.0
1.0
7.0
3.9
0.8
0.0
0.0
34.0
41.0

Cals
127
204
128
274
154.5
173.5
152
397
20
102.5
4
255.15
88
156
30
42.5
8
42.8
25.3
64.4
20.7
20
136
206.4

Grocery List
eggs
spinach
oats
banana
Cheese 2%
milk
chicken
rice
PB
50/50 Spring Mix, 2c
Apples
Salmon

Page 11

Recipes
Quantity
Turkey, spaghetti sauce
Ground turkey, 97/3

Protein
182.5

16 oz

176

Diced tomatoes with basil, garlic & oregano 14.5oz

1 can

3.5

Hunts tom sauce

1 can

1.75

Onion

Garlic

1 Clove

1.2

Chicken Chili

20.9

Onion

Garlic

1 Clove

Bell Pepper

Rotel, Hot

1.25

16

80

Ground Chicken, Raw

McCormick BBQ Chicken

Chicken

1.2

24 oz

132.0
132.0

Seasonings

Ketchup

1 Cup

Cup

Brown Sugar

Per Serving

44.0

Page 12

Recipes
Fats
64.1

Carbs
49.5
64

24.5

14

0.1

10

8.1

6.8
0.1

10

0.2

10

32

19.2
19.2

6.4

200.0
0.0
0

24

80

96

66.7

Cals
1504.7
1280
112
63
45.7
4
183.1
45.7
4
29.8
45
608
1500.8
700.8
96
320
384
500.3

Page 13

TFW Style A
Weight (lbs.)
BF %
LBM (lbs.)
BMR
Active Cals.

234
0
187
2205
3031

Cut (30%)
Training Day (3)

2122
2122

Rest Day (4)

2122

Per Week
Per Day Avg.

Weekly Cal Intake

Deficit/Surplus

Training Day Menu

08:00
2% Milk
Multi
PB

Quantity
2.0 cups
2.0
2 tbsp

Protein
18
0
7
25

11:00
Suya Chicken
Apple

Quantity
8.0 oz
1

Protein
44
0
44

01:00
Salmon
Brown and Wild Rice Bag

Quantity
4.0 oz
Bag

Protein
24
6
30

04:00
Suya Chicken

Quantity

Protein
44
44

06:00
Suya Chicken
Gatorade

Quantity
8.0 oz
1

Protein
44
0
44

09:00

Quantity

Protein

8.0 oz

Page 14

TFW Style A
6.0

Whole Egg

Total
Goal

Protein
PB (2 tbsp)
Salmon, 4 oz
Whole Egg
Oat, .5 cup
Minute Brown Rice ( Cup Dry Rice)
Whole Milk
Brown and Wild Rice Bag
Broccoli, 1 1/3 cup
Tilapia
Strawberry, 12 g
Cottage Cheese, 4 oz
Granny Smith Apple
White Rice, ( Cup Dry, Cooked)
50/50 Spring Mix, 3c
Cheese 2%
Spinach, 1 Cup
Broccoli, raw (100 g)
Asparagus, raw (100 g)
Egg White
Omega 3,6,9
Lipocor
Gatorade
Barilla: Whole Grain Spaghetti Pasta
Turkey, Spagetti Sauce
Olive Oil

Quantity
1 scoops

4
2
2
1
2
1 Tbsp

Page 15

36
36
Protein
223
212
105%
892
42%
Protein
24
7
23
24
6
4
8
12
1
20
0
38
0
3
3
3
1
3
2
14
0
1
0
7
0

TFW Style A
Protein
Fat
Carbs

21219
3031

14853
-6366
Cals:

25-40%
20-30%
REST

Protein (g) Fats (g) Carbs (g)

212
83
133
40%
35%
25%
849
743
530

100%

Fats
10
0
16
26

Carbs
24
3
8
35

Cals
258
12
204
474

Fats
6
0
6

Carbs
0
22
22

Cals
234
88
322

Fats
4
3
7

Carbs
0
38
38

Cals
132
199
331

Fats
6
6

Carbs
0
0

Cals
234
234

Fats
6
0
6

Carbs
0
34
34

Cals
234
136
370

Fats

Carbs

Cals

8
11
1
4
7
9
11

Page 16

350
700
1050
1400
1750
2100
Bed

TFW Style A
27
27

0
0

387
387

Fats
79
83
95%
708
33%
Fats
3
16
4
18
3
2
8
5
0
3
0
7
0
0
0
3
0
0
0
0
2
2
0
2

Carbs
129
133
97%
516
24%
Carbs
1
8
0
4
27
36
12
76
4
0
1
11
22
36
5
2
1
7
4
1
0
0
34
41

Cals
2116
2122
100%
2116

14

126

Cals
127
204
128
274
155
174
152
397
20
103
4
255
88
156
30
43
8
43
25
64
21
20
136
206

Page 17

TFW STyle B

Weight (lbs.)
BF %
LBM (lbs.)
BMR
Active Cals.

234
0
187
2205
3031

Cut (30%)
Training Day (3)

2122
2122

Rest Day (4)

2122

Per Week
Per Day Avg.

Weekly Cal Intake

Deficit/Surplus

Training Day Menu

PB
Protein
2% Milk
Multi
Omega 3,6,9

Suya Chicken
Brown and Wild Rice Bag
Omega 3,6,9

Apple
Salmon

Quantity
2 tbsp
1 scoops
2 cups
2
2

Protein
7
24
18
0
0
49

Quantity
8 oz
Bag
2

Protein
44
6
0
50

Quantity
1

Protein
0
23
23

4 oz

Quantity
Suya Chicken
Gatorade

Whole Egg

8 oz
1

Quantity
6
Page 18

Protein
44
0
44
Protein
36

TFW STyle B

36

Total
Goal

Quantity
Protein
PB (2 tbsp)
Salmon, 4 oz
Whole Egg
Oat, .5 cup
Minute Brown Rice ( Cup Dry Rice)
Whole Milk
Brown and Wild Rice Bag
Broccoli, 1 1/3 cup
Tilapia
Strawberry, 12 g
Cottage Cheese, 4 oz
Granny Smith Apple
White Rice, ( Cup Dry, Cooked)
50/50 Spring Mix, 3c
Cheese 2%
Spinach, 1 Cup
Broccoli, raw (100 g)
Asparagus, raw (100 g)
Egg White
Omega 3,6,9
Lipocor
Gatorade
Barilla: Whole Grain Spaghetti Pasta
Turkey, Spagetti Sauce

1 scoops

4
2
2
1
2

Page 19

Protein
202
212
95%
808
Protein
24
7
23
24
6
4
8
12
1
20
0
38
0
3
3
3
1
3
2
14
0
1
0
7

TFW STyle B

Protein
Fat
Carbs

21219
3031

14853
-6366
Cals:

25-40%
20-30%
REST

Protein (g) Fats (g) Carbs (g)

212
83
133
40%
35%
25%
849
743
530

Fats
16
3
10
0
2
31

Carbs
8
1
24
3
0
36

Cals
204
127
258
12
22
623

Fats
6
3
2
11

Carbs
0
38
0
38

Cals
234
199
22
454

Fats
0
4
4

Carbs
22
0
22

Cals
88
128
216

Fats
6
0
6

Carbs
0
34
34

Cals
234
136
370

Fats
27

Carbs
0

Cals
387
Page 20

100%

TFW STyle B

27

387

Fats
80
83
97%
721

Carbs
130
133
98%
520

Cals
2049
2122
97%
2049

Fats
3
16
4
18
3
2
8
5
0
3
0
7
0
0
0
3
0
0
0
0
2
2
0
2

Carbs
1
8
0
4
27
36
12
76
4
0
1
11
22
36
5
2
1
7
4
1
0
0
34
41

Cals
127
204
128
274
155
174
152
397
20
103
4
255
88
156
30
43
8
43
25
64
21
20
136
206

Page 21