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BMR, TDEE, CUT and GAIN estimations Formula Type BMR Maintenance Cut (Deficit in %) Build (Surplus in %) 0.25 0.2 Calories 1,743 2,614 1,960 3,137

HOWTO: http://goo.gl/DJq

Mifflin-St Jeor (FOR MEN)

You can select above your range

Katch-McArdle (MIX)

BMR Maintenance Cut (Deficit in %) Build (Surplus in %)

0.25 0.1

1,742 2,613 1,960 2,874

You can select above your range BMR Maintenance Mifflin-St Jeor (FOR WOMEN) Cut (Deficit in %) Build (Surplus in %) 0.25 0.1 1,577 2,365 1,774 2,601

You can select above your range

Activity Level Sedentary (Little or no exercise + desk job) Lightly Active (Little daily activity & light exercise 1-3 days a week) Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week) Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week) Extremely Active (Hard daily exercise or sports and physical job) Weight gain/ loss factor (0,45 kg = 1 lb = 3500 calories) Safe weigh difference /week (in kg) : The weight you should gain/ lose per week Mifflin-St Jeor (FOR MEN) Mifflin-St Jeor (FOR WOMEN) Katch-McArdle (MIX) Your current weight diffrencence/ week (in kg) : (Slow but long-term diet : 0.45) Your current weight diffrencence/ week (in kg) : (Slow but long-term diet : 0.45) Your current weight diffrencence/ week (in kg) : (Slow but long-term diet : 0.45)

Stuck? contact@gainsandguns.com http://gainsandguns.com

Version Version Version Version Version Version Version Version Version

1.0: Initial version. 1.1: New tab Projection. 1.2: MyFitnessPal tab. 1.3: New tab Intermittent Fasting. 1.4: Split for categories and sections. 1.5: Migration to GoogleDoc 1.6: New options for the IF tab. 1.6.5:Body composition calculator(beta!) 1.7: Language selector

HOWTO: http://goo.gl/DJqxWP
ONLY FILL THE YELLOW FIELDS! (FOR ALL TABS) Weight (in kilos) Height (in cm) Age Activity Level (pick above) Body Fat (in %) (for M-McArdie only) Current calories intake (Required for IF Tab) Waist (in centimeters) You can use the following converters for your weight, height and waist : Enter a value in pounds 141 Enter a value in inches 34 Your current difference with your TDEE. Acceptable range: -25 / +25 % Mifflin-St Jeor (FOR MEN) Katch-McArdle (MIX) Mifflin-St Jeor (FOR WOMEN) Too low : Consider lower your intake to prevent fat storage Too high : Consider increase your intake to prevent health issues Only fill here!!! 73 181 25 1.5 13 2200 77

*New: Body Composition Calcul Lean Body Mass Fat Body Mass Estimated Body Fat

Howto: Measure your waist http://goo.gl/afgdzv

kilos 64.0

*Note I'll adjust the BF calculation formula th

Centimeters 86.4

16% 16% 7%

Activity Level desk job) light exercise 1-3 days a week) ive daily life & Moderate exercise 3-5 days a week) g lifestyle & Hard exercise or sports 6-7 days a week) cise or sports and physical job)

1.2 1.3/ 1.4 1.5/ 1.6 1.7/ 1.8 1.9 /2

Weight gain/ loss factor (0,45 kg = 1 lb = 3500 calories) g) : The weight you should gain/ lose per week

0.45 -0.37 -0.15 -0.37

week (in kg) : (Slow but long-term diet : 0.45)

week (in kg) : (Slow but long-term diet : 0.45)

week (in kg) : (Slow but long-term diet : 0.45)

Questions? contact@gainsandguns.com http://ask.fitforlife.fr/english

ion. jection. tab. ermittent Fasting. tegories and sections. GoogleDoc for the IF tab. ition calculator(beta!) ector

ody Composition Calculator (beta) In Pounds In Kilos 143.93 65.28 17.01 7.71 11%

asure your waist l/afgdzv

e BF calculation formula through time

WEIGHT PROJECTION (M-Stj formula) MEN WOMEN WEE K 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 WEIGHT (In kg) 72.63 72 72 72 71 71 70 70 70 69 69 69 68 68 67 67 67 66 66 66 65 65 64 64 WEIGHT (In Lbs) 160 159 158 158 157 156 155 154 154 153 152 151 150 149 149 148 147 146 145 145 144 143 142 141 WEIGHT (In kg) 72.85 73 73 72 72 72 72 72 72 72 71 71 71 71 71 71 70 70 70 70 70 70 70 69 WEIGHT (In Lbs) 161 160 160 160 159 159 159 158 158 158 157 157 157 156 156 156 155 155 155 154 154 154 153 153

WEIGHT PROJECTION (K-McA formula) WEIGHT (In kg) 72.63 72 72 72 71 71 70 70 70 69 69 69 68 68 67 67 67 66 66 66 65 65 64 64 WEIGHT (In Lbs) 160 159 158 158 157 156 155 154 154 153 152 151 150 149 149 148 147 146 145 145 144 143 142 141

MY WEIGHT EVOLUTION WEE K 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 My Weight 73 74 73 72 71 74 76 77 75 72 73 73 77 75 72 77 75 72 77 75 72 ~ Calories 2000 2500 2500 2500 2200 2000 1800 2500 3500 3500 3500 3500 1800 2500 3500 3500 1800 2500 3500 3500 1800 WEIGHT (In Lbs) 160.94 163.14 160.94 158.73 156.53 163.14 167.55 169.76 165.35 158.73 160.94 160.94 169.76 165.35 158.73 169.76 165.35 158.73 169.76 165.35 158.73 0.00 0.00 0.00 Evolution (Grams) 0 1,000 -1,000 -1,000 -1,000 3,000 2,000 1,000 -2,000 -3,000 1,000 0 4,000 -2,000 -3,000 5,000 -2,000 -3,000 5,000 -2,000 -3,000 -72,000 0 0 Date

Type Lean Mass

Weight And Calories - DO NOT EDIT (Automatically Populated based on the weight and cal. inputs) My Weight ~ Calories

4000 3500 3000 Weight 2500 2000 1500 1000 500 0 Week

MyFitnessPal Macronutrients Adjustments Macros IDEAL MACROS PROTEINS FATS CARBS PROTEINS FATS CARBS PROTEINS FATS CARBS In Grams 110 73 276 146 61 267 51 61 361 In kCalories 438 660 1,102 584 550 1,066 204 550 1,446 MFP Goals (in %) 20 30 50 27 25 48 9 25 66

MY MACROS

ALTERNATIVE

INTERMITTENT FA

Update Your Macros and Calories Compositio Current Calories Intakes

2200
6:00 PM Pre-wo @ 20 % 2200

OFF Day Deficit

10%

Trainning days : 100 % cal intake Timing Calories : Total Calories : Repartition PROTEINS FATS CARBS In Grams PROTEINS FATS CARBS In Percent PROTEINS FATS CARBS 440 204 88 148 12:30 PM Fast break @ 20 % 8:30 PM Post-wo @ 60 %

440 204 88 148

1,320 613 264 443

51 10 37

51 10 37

153 29 111

46 20 34

46 20 34

46 20 34

INTERMITTENT FASTING PROGRAM - DO NOT EDIT THE TABLES

r Macros and Calories Composition Proteins (Grams/Kilo) 3.5 Fat Intakes 0.2

Rest days # 1 : Official Leangains (With Miffin St Jeor for maintenance) 12:30 PM Fast break @ 50 % 06:00 PM 8:30 PM Snack @ 25 % Dinner @ 25 % 1,980 990 460 396 134 495 230 198 67 495 230 198 67 Total 920 792 268

Rest days # 2 : Easier Alternative (Wit maintenance) 12:30 PM Fast break @ 10 % 1,980 198 92 79 27

115 44 34

57 22 17

57 22 17

230 88 67

23 9 7

46 40 14

46 40 14

46 40 14

46 40 14

t days # 2 : Easier Alternative (With Miffin St Jeor for maintenance) 06:00 PM Snack @ 10 % 1,980 198 92 79 27 1,584 736 634 215 Total 920 792 268 08:30 PM Family Dinner @ 80 %

23 9 7

184 70 54

230 88 67

46 40 14

46 40 14

Cat GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL

String HOWTO: http://goo.gl/DJqxWP BMR, TDEE, CUT and GAIN estimations ONLY FILL THE YELLOW FIELDS! (FOR ALL TABS) *New: Body Composition Calculator (beta) Formula Type Calories Only fill here!!! In Pounds In Kilos Mifflin-St Jeor (FOR MEN) BMR Maintenance Cut (Deficit in %) Build (Surplus in %) You can select above your range Weight (in kilos) Height (in cm) Age Activity Level (pick above) Body Fat (in %) (for M-McArdie only) Current calories intake (Required for IF Tab) Waist (in centimeters) Lean Body Mass Fat Body Mass Estimated Body Fat Howto: Measure your waist http://goo.gl/afgdzv I'll adjust the BF calculation formula through time w/ my observations Katch-McArdle (MIX) You can use the following converters for your weight, height and waist : Enter a value in pounds Enter a value in inches Centimeters You can select above your range Mifflin-St Jeor (FOR WOMEN) Your current difference with your TDEE. Acceptable range: -25 / +25 % Too low : Consider lower your intake to prevent fat storage Too high : Consider increase your intake to prevent health issues Activity Level Sedentary (Little or no exercise + desk job) Lightly Active (Little daily activity & light exercise 1-3 days a week) Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week) Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week) Extremely Active (Hard daily exercise or sports and physical job) Weight gain/ loss factor (0,45 kg = 1 lb = 3500 calories) Safe weigh difference /week (in kg) : The weight you should gain/ lose per week

GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL PROJECTIONS PROJECTIONS PROJECTIONS PROJECTIONS PROJECTIONS PROJECTIONS PROJECTIONS MY WEIGHT EVOLUTION MY WEIGHT EVOLUTION MY WEIGHT EVOLUTION MFP MFP MFP MFP MFP MFP MFP MFP MFP MFP IF IF IF IF IF IF IF IF IF IF IF IF IF IF IF IF IF

Your current weight diffrencence/ week (in kg) : (Slow but long-term diet : 0.45) Stuck? Questions? contact@gainsandguns.com Check out our neat Q&A platform http://gainsandguns.com http://ask.fitforlife.fr/english WEEK WEIGHT PROJECTION (M-Stj formula) WEIGHT PROJECTION (K-McA formula) MEN WOMEN WEIGHT (In kg) WEIGHT (In Lbs) MY WEIGHT EVOLUTION My Weight Evolution (Grams) MyFitnessPal Macronutrients Adjustments Macros In Grams In kCalories MFP Goals (in %) IDEAL MACROS MY MACROS PROTEINS FATS CARBS INTERMITTENT FASTING PROGRAM - DO NOT EDIT THE TABLES Update Your Macros and Calories Composition Current Calories Intakes OFF Day Deficit Proteins (Grams/Kilo) Fat Intakes Trainning days : 100 % cal intake Rest days # 1 : Official Leangains (With Miffin St Jeor for maintenance) Use "OFF Day Deficit" to set your deficit Rest days # 2 : Easier Alternative (With Miffin St Jeor for maintenance) Use "OFF Day Deficit" to set your deficit 12:30 PM Fast break @ 20 % 6:00 PM Pre-wo @ 20 % 8:30 PM Post-wo @ 60 % 12:30 PM Fast break @ 50 % 06:00 PM Snack @ 25 % 8:30 PM Dinner @ 25 % 12:30 PM Fast break @ 10 % 06:00 PM Snack @ 10 %

IF IF

08:30 PM Family Dinner @ 80 % In Percent

Cat GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL GENERAL

GENERAL GENERAL GENERAL PROJECTIONS PROJECTIONS PROJECTIONS PROJECTIONS PROJECTIONS PROJECTIONS PROJECTIONS MY WEIGHT EVOLUTION MY WEIGHT EVOLUTION MY WEIGHT EVOLUTION MFP MFP MFP MFP MFP MFP MFP MFP MFP MFP IF IF IF IF IF IF IF IF IF IF IF IF IF IF IF IF IF IF

IF

String UTILISATION : http://goo.gl/h11pwG Estimations du MdB, calories de MAINTENANCE, SECHE et PDM POUR TOUTES LES SECTIONS NE REMPLIR QUE LES CHAMPS JAUNES *Nouveau: Calculateur de Composition Corporelle (beta) Formule Type Calories Ne remplir qu'ici !!! En livres En Kilos Mifflin-St Jeor (HOMMES) MdB Maintenance Calories de Sche (Dficit en %) PDM (Excs en %) Choisir au dessus le pourcentage Poids (en kilos) Taille (en cm) Age Niveau d'Activit (choisir au dessus) Taux de Masse grasse (en %) (pour M-McArdie uniquement) Calories consomms actuellement (Utilis pour la catgorie IF) Tour de taille (en centimtres) Masse maigre Taux de masse grasse Estimation du taux de masse grasse Comment mesurer sa taille http://goo.gl/afgdzv Je mettrais la formule jour, bas sur mes observations Katch-McArdle Vous pouvez utiliser le convertisseur pour votre poids, taille et tour de taille : Entrer une valeur en livres Entrer une valeur en pouces Centimtres Choisir au dessus le pourcentage Mifflin-St Jeor (FEMMES) Ecart avec votre maintenance calorique. Ecart tolr : -25 / +25 % Trop Bas : Considrez diminuer votre apport calorique pour limiter la prise de gras Trop lve : Considrez augmentez votre apport calorique pour viter un potentiel problme hormonal Niveau d'Activit Sdentaire (Peu ou pas d'xercice + travail de bureau) Lgrement actif (Un peu d'activit & et un peu d'xercices 1 3 fois par semaine) Moderment actif(Actif en journe & exercice moder 3 5 fois par semaine) Trs actif (Vie active & beaucoup d'activit physique de 6 7 fois par semaine) Extrmement actif (Travail physique et forte activit sportive) Facteur Gain de poids/ Perte de poids (0,45 kg = 1 livre = 3500 calories) Perte de poids saine par semaine (en kg) : Le poids que vous devriez gagner ou perdre par semaine Votre indice d'volution du poids par semaine (en kg) : (Rgime lent mais sain : 0.45) Trop compliqu ? Des questions ? contact@fitforlife.fr

Posez vos questions sur notre plateforme ddie http://fitforlife.fr http://ask.fitforlife.fr/ SEMAINE PROJECTION EVOLUTION POIDS (Fomule M-Stj) PROJECTION EVOLUTION POIDS (Formule K-McA formula) HOMMES FEMMES POIDS (en kilos) POIDS (en livres) EVOLUTION DE MON POIDS Mon poids Evolution (en grammes) Configuration MyFitnessPal Macronutriments En grammes En calories Objectifs MFP (en %) Rpartition Idale Ma rpartition PROTEINES LIPIDES GLUCIDES PROGRAMME JEUNE INTERMITTENT - NE PAS EDITER LES CHAMPS Mise jour de la rpartition des macronutriments Apport calorique actuel Dficit durant les jours de repos Protines (en gramme/ kilo) Apport en lipides Jours d'entranement : 100 % des apports caloriques Jour de repos #1 : Protocole LeanGains officiel (Bas sur la formule de With Miffin St Jeor) Utiliser le camp "Dficit durant les jours de repos" pour calculer votre dficit Jour de repos # 2 : Alternative simplifie (bas sur la formule deWith Miffin St Jeor) Use "OFF Day Deficit" to set your deficit 12:30 PM Fin du jene@ 20 % 6:00 PM Pre-training @ 20 % 8:30 PM Post-trainning @ 60 % 06:00 PM Collation @ 25 % 12:30 PM Fin du jene @ 50 % 8:30 PM Dinner @ 25 % 12:30 PM Fin du jene @ 10 % 06:00 PM Collation @ 10 % 08:30 PM Dner de famille @ 80 %

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