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The 4chan /fit/ board diet plan Fred !9NavAZbLOk
I thought I'd go and make a spreadsheet that would help fellow /fit/izens to calculate things such as body fat, TDEE, macros, kcals x meal etc. based on their goals. Picture related.
Feel free to improve it, provide feedback, or just sage the shit out of me.
http://www.megaupload.com/?d=5HHAM905
http://www.mediafire.com/?yjmiy4zi4zy
>> Anonymous
I don't even know if it works but I still think this deserves a sticky before another thread about 'increasing my penis size' / 'oh lawd i'm fat and i don't want to exercise' thread comes up.
>> Anonymous
60% fat, 25% protein, 15% carb
>> Anonymous
actually should note, that works for me only. but i suggest upping the fat and lowering carb and protein (especially)
>> Anonymous
looks good, will give it a try
>> Fred !9NavAZbLOk
>>445364
The macros I have written are, in fact, EXAMPLES. Feel free to adjust them as you wish.
>> Anonymous
/bump
Just bump it continually..........
>> Anonymous
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Thing says 3400 calories a day. I don't think I can eat 3400 calories in a day, I am a terrible eater, and that is a LOT of food.
>> Anonymous
Good work - thanks for the OC.

BTW, I'm guessing the Chest/Abdomen/Thighs are BF% in that location?
>> Anonymous
>>445426
It's the plica in mm taken in those spots.
>> Fred !9NavAZbLOk
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>>445426
It's the plica size in mm at those spots, taken with an instrument such as the one pictured.

>>445420
Bear in mind that any formula is always only an estimate. Maybe you've overestimated your level of activity? Or maybe you could try to split those calories in more than 4 meals, or try with a lower modifier such as +15%.
>> Anonymous
>>445353
Question: Are the numbers in chest, abdomen, thighs supposed to be in inches or cm? or perhaps another method i do not know 'bout
>> Fred !9NavAZbLOk
>>445752
Millimeters, since we're not measuring CIRCUMFERENCE, but subcutaneous fat at those spots (see http://www.exrx.net/Testing/BodyCompSites.html). This is a procedure that must be performed by a trained individual, therefore you should stick to the H&B method if you aren't.