N A D Y X: Calculations
N A D Y X: Calculations
N A D Y X: Calculations
3
2,455 kcal
30% difference
2,963 kcal
2,074 kcal
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
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
2122
Per Week
Per Day Avg.
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
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
2122
Per Week
Per Day Avg.
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
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
1 can
3.5
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
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
2122
Per Week
Per Day Avg.
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
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
2122
Per Week
Per Day Avg.
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
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