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.
Energy Needs
Current Body Fat
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
2,669
188g
338g
63g
1.5 TBSP
195
0g
0g
21g
1 scoops
120
25g
2g
1g
200 grams
178
2.2g
46g
0g
3
210
18g
3g
14g
20 fl oz
140
0g
38g
0g
12oz
374
78g
0g
4g
Jasmine Rice
1 cup uncooked
640
12g
140g
0g
Black Beans
1 cup
227
15g
41g
1g
1.5 TBSP
150
0g
0g
20g
20 fl oz
140
0g
38g
0g
1 scoops
120
25g
2g
1g
140g
93
3g
21g
0g
Meal 1
Coconut Oil
Meal 2
Whey
Banana
Meal 3
Eggs
Gatorade
Meal 4
Chicken Breast
Grassfed Butter
Gatorade
Meal 5
Whey
Strawberries
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