p90x excel spreadsheet

WORKOUTSCHEST & BACK PLYOMETRICS CARDIO X SHOULDERS & ARMS YOGA X KENPO X LEGS & BACK CORE SYNERGISTICS CORE SYNERGISTICS (LEAN) CHEST, SHOULDERS, & TRICEPS BACK & BICEPS AB RIPPER X

CHARTSCHEST & BACK SHOULDERS & ARMS LEGS & BACK CORE SYNERGISTICS CORE SYNERGISTICS (LEAN) CHEST, SHOULDERS, & TRICEPS BACK & BICEPS

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Copyright 2009 Product Partners, LLC. Duplication in whole or in part without the express consent of the

The P90Xcel and P90XcelPLUS spreadsheets and the names "P90Xcel" and "P90XcelPLUS" are copyright Product Partners, LL use of the product. You may install the product on as many computers as you wish as long as all the copies are for your ow product in the conduct of your business, please inquire at [email protected] about volume discounts. Yo without express consent of the copyright owner.

without express consent of the copyright owner.

NUTRITIONPHASES & LEVELS PORTION PLAN WEEKLY CALORIES DAILY CALORIES CHART

SHEETS FOR PRINTCHEST & BACK SHOULDERS & ARMS LEGS & BACK CORE SYNERGISTICS (LEAN) CORE SYNERGISTICS CHEST, SHOULDERS, & TRICEPS BACK & BICEPS AB RIPPER X

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TeamBeachbody.com www.P90X.com w.Beachbody.com

or in part without the express consent of the copyright owner is strictly prohibited.

90XcelPLUS" are copyright Product Partners, LLC. You are granted a non-exclusive license for personal u wish as long as all the copies are for your own use. If you are a personal trainer and wish to use the ductpartners.com about volume discounts. You may not resell, redistribute, or bundle this product ress consent of the copyright owner.

ress consent of the copyright owner.

Welcome to P90Xcel

Congratulations! You've downloaded one of the best tools to get the most out of Beachbody's extreme home fit To get started, please see the instructions on setup and usage below.

Abbreviations:R1, R2: reps for first exercise, reps for second exercise W1, W2: same for weights NC, C: No-Chair or Chair for pull-Ups N, K: Normal or on Knees form for push-Ups RA, LA: right or left arm RL, LL: right or left leg

Setup and usage: Make a copy of the original file for safekeepingOpen the copy you made for your own use and familiarize yourself with the spreadsheet Clear the spreadsheet of all sample data (if necessary). Only required if you want to start over.

Click on the "Select All Unlocked Cells and CLEAR CONTENT" button. The buttom will select all the unlocke their content Right-click on any selected cell and select "Clear Contents". This will remove all the existing data. THIS C wanted to keep, simply close the file without saving or start over from a clean copy of the original The sheet is now blank and ready for your own data Repeat for each sheet containing user data (all except INSTRUCTIONS, DATA, graphs, and the "for Print"

Next, fill out all the required "Stats and Goals" data in the SETUP sheet. The data is used to color-cod Next, fill out all the required "Data Operations" data in the SETUP sheet 1. Data Operations:

"Penalty for doing less reps on the second repeat": this is for those who want to pace themselves. A num you've overdone it so much on the first repeat that you can't perform the second with the same intensity, the difference between the two repeats from the average of the two repeats. The value set in the box det to a value is 2, subtracting 1/2 of the difference. The higher the number, the lower the penalty. If you do to 0 to disable the feature.

"Correction factor for Chair-Assisted Pull-Ups": most of us will need the help of a chair for pull-ups, at lea provided in the spreadsheet two cells for recording all pull-ups: one for "the real deal" (NC or No Chair) a chair-assisted pull-ups are counted. If you set the value to the default 2, they will count as 1/2 a pull-up less as the number goes up. If you want them to count as a normal pull-up, simply set this value to 1 or

"Number to divide the R*W calculation by for better chart display": this is cosmetic only. Throughout the multiplication. This can lead to high numbers and make for ugly charts if mixed with reps-only exercises same chart for instance). To mitigate that, you have the option to divide all reps x weight results by a fix well. 2. Calculations and Color codes: For 2 repeat exercises, the number in the white box is the average

The red box indicates that the second repeat was less than the first the DATA sheet unless penalty was turned off, as explained above

The green box indicates that the second repeat was equal or higher

SupportFor problems, questions, and suggestions please see the support section at: Contact us at: [email protected]

CreditsDaniel Pendergrass for suggestions, testing, and direct contributions to new features. Beachbody and Tony Horton for the awesome P90X program. http://www.beachbody.com/

Maggie Wang for suggestions and weight loss calculators adapted from her WeightLossCalculator_v4 spreadshe

Bill Townsend at Beachbody for interface improvements, branding, and conversion for Microsoft Excel 2003 and

Change Log

Version 2.05: Conversion for Microsoft Excel 2003 and 2007 Interface improvements and branding integration Version 2.04: Corrected formulas on LEGS & BACK "Calf Raise Squat" Added Notes section on all workout recording sheets Added conditional formatting to warn about missing start date Body Fat value on Setup sheet Added RL and LL to LEGS & BACK "Step Back Lunge" routine Added sheet protection warning routine to reschedule macro Fixed incorrect dates on YOGA sheet Fixed bad data point in SHOULDERS & ARMS chart Version 2.03: Added columns for all program weeks and pre-calculated dates on MEASUREMENTS sheet Changed some conditional formatting formulas for compatibility with Office 2003 Added gram/ounce converter to Portion Plan sheet Added missing clear data buttons to Week 3-13 CALs sheets Added Week 13 calories tracking sheet Corrected inaccurate P90X end date formula in Setup sheet Minor fixes to Schedule sheet formulas Version 2.02: New "Select All Unlocked Cells and CLEAR CONTENT" button Version 2.0: Classic and Lean programs now on same sheet. Simply select your program and all the schedules update autom Hyperlinked navigation throughout the workbook MAIN navigation sheet with links to all the sheets in the workbook SCHEDULE sheet with workout schedules pre-entered and hyperlinked to recording sheets Ability to reschedule a workout. Nobody's perfect but a missed day no longer means a lot of work to readjust th Heart rate calculator New sheets for CARDIO X, YOGA X, PLYOMETRICS, KENPO X Nutrition tracking P90X Fit Test SETUP sheet with P90X estimated completion date New dynamic charts with the ability to show/hide individual data series. This really simplifies the charts and he Body fat calculators sheet with 3 new methods Version 1.5:

Added a unit selection option to the SETUP sheet (inch/lb or meter/kg) Added BSA calculation to the SETUP sheet Version 1.4: New INSTRUCTIONS sheet PREFERENCES sheet changed to SETUP sheet Added Weight, Body Fat, and BMI goals to SETUP sheet Added BMI calculator to SETUP sheet HEALTH FACTORS moved to new PERFORMANCE sheet New MEASUREMENTS sheet Version 1.3: Cleaned-up redundant conditional format rules throughout Corrected a few formulas and labels on LEGS & BACK sheet Version 1.2: Added PREFERENCES sheet Changed formulas throughout to use Preferences settings Corrected bad data references on DATA sheet Fixed formula error on LEGS & BACK, 02 Calf Raise Squat Fixed formula errors on CHEST, SHOULDERS, & TRICEPS Major modifications to Penalty formula Added Penalty activation switch Minor cosmetics changes Version 1.1: Corrected formulas on BACK & BICEPS worksheet Version 1.0 Added CORE SYNERGISTICS worksheet

Beachbody's extreme home fitness program P90X.

adsheet

you want to start over.

uttom will select all the unlocked user-enabled cells in the active sheet and, after your confirmation, clear

ve all the existing data. THIS CANNOT BE UNDONE. If you made a mistake and removed something you an copy of the original

TA, graphs, and the "for Print" sheets)

The data is used to color-code your progress in the PERFORMANCE sheet

ant to pace themselves. A number of exercises in P90X are repeated twice during the same workout. If second with the same intensity, you get penalized. The penalty is a calculation that subtracts a portion of ts. The value set in the box determines the portion that is subtracted. The maximum penalty corresponds he lower the penalty. If you don't like the idea, ignore that number and set the "Activate penalty" value

lp of a chair for pull-ups, at least initially. However, I don't consider those full pull-ups. I therefore he real deal" (NC or No Chair) and one for chair-assisted (C). The value you set here will determine how hey will count as 1/2 a pull-up in the total. Any number above 2 will proportionally make them count as p, simply set this value to 1 or record all your pull-ups in "NC" box.

cosmetic only. Throughout the spreadsheet exercises with weights are accounted as a reps x weight mixed with reps-only exercises (push-ups with a value of 20 and Lawnmowers with a value of 300 on the ll reps x weight results by a fixed number and bring all the results on a similar scale. 10 seems to work

n the white box is the average between the two repeats

nd repeat was less than the first. The number in the red box will be subtracted from the average above in turned off, as explained above

ond repeat was equal or higher than the first. No penalty is applied

Supporthttp://www.workoutsoft.com/Support.html

Credits

ures.

htLossCalculator_v4 spreadsheet. http://maggiewang.com/

achbody.com/

on for Microsoft Excel 2003 and 2007.

Change Log

n Setup sheet

NTS sheet 3

all the schedules update automatically

ng sheets eans a lot of work to readjust the schedule. A one-click function now recalculates the entire schedule after a missed day.

ally simplifies the charts and helps focus your attention on the workouts you select

Record your stats and goals(Enter your data in the orange colored cells. Values in yellow cells are calculated automatically) Select your P90X Program YOUR P90X START DATE: YOUR P90X PLANNED COMPLETION DATE: YOUR P90X ACTUAL COMPLETION DATE: DAYS ELAPSED SINCE START: DAYS SKIPPED TO DATE: Set the Height/Weight unit combination you wish to use: Select your gender: Select your body fat calculation method: MY STATS on P90X START DATE Age Height Weight Body Fat % (From "CALCULATORS" sheet) Lean Body Mass Fat Body Mass Body Surface Area (BSA) Body Mass Index (BMI) MY UPPER LIMITS Weight Body Fat BMI MY TARGETS ON P90X COMPLETION DATE Target Lean Body Mass Increase Target Body Fat Target Weight Target BMI Target Weight Loss DATA OPERATIONS Lean Mon, Dec 31, '07 Sun, Mar 30, '08 Sun, Mar 30, '08 1561 0 inch/lb Female Digital Scale

37.0 72.0 180.0 25.0% 135.0 45.0 2.0 24.4

170.0 25.0% 24.9

4.0 18.0% 163.3 22.1 16.7

Penalty for doing less reps on the second repeat (some exercises). Enter 2 for "Subtract 1/2 of the difference from the Average"; 3 for "Subtract 1/3 of the difference; and so on) Activate penalty (0 is OFF, 1 is ON) Correction factor for Chair-Assisted Pull-Ups (Enter 1 for none; 2 for "Counts as 1/2"; and so on) Number to divide the R*W calculation by for better chart display

2.0 1

2.0 10

omatically)

yrs inch lb

1 0 0 0 0 0 0 0 0 0 0 0 0

2 0 0 0 0 0 0 0 0 0 0 0 0

02 Wide Front Pull-Ups 04 Reverse Grip Chin-Ups 05 Wide Fly Push-Ups 06 Closed Grip Overhand Pull-Ups 07 Decline Push-Ups 08 Heavy Pants 09 Diamond Push-Ups 10 Lawnmovers 11 Dive-Bomber Push-Ups 12 Back Flys

& Back

3 0 0 0 0 0 0 0 0 0 0 0 0

9 0 0 0 0 0 0 0 0 0 0 0 0

11 0 0 0 0 0 0 0 0 0 0 0 0Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11 Show/Hide 12

6

Shoulders & Arms5

Reps (or reps x weight)

4

3

2

1

01 Alternating Shoulder Presses 02 In & Out Bicep Curls 03 Two-Arm Tricep Kickbacks 04 Deep Swimmer's Presses

WEEK ->

0

1 0 1 0 0 0 0 0 0 0 0 0 0 0 0 0

2 0 2 0 0 0 0 0 0 0 0 0 0 0 0 0

05 Full Supination Concentration Curls 06 Chair Dips 07 Upright Rows 08 Static Arm Curls 09 Flip-Grip Twist Tricep Kickbacks 10 Seated Two-Angle Shoulder Flys 11 Crouching Cohen Curls 12 Lying-Down Tricep Extensions 13 In & Out Strait Arm Shoulder Flys 14 Congdon Curls 15 Side Tri-Rises

& Arms

2 0 2 0 0 0 0 0 0 0 0 0 0 0 0 0

3 0 3 0 0 0 0 0 0 0 0 0 0 0 0 0

9 0 4 0 0 0 0 0 0 0 0 0 0 0 0 0

11 0 5 0 0 0 0 0 0 0 0 0 0 0 0 0Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11 Show/Hide 12 Show/Hide 13 Show/Hide 14 Show/Hide 15

Show/Hide 15

1 1 1

Legs & Back


1 1 1 0 0 0 0 0

WEEK ->01 Balance Lunge 02 Calf Raise Squat 03 Reverse Grip Chin-Ups 04 Super Skater 05 Wall Squat (sec) 06 Wide Front Pull-Ups 07 Step Back Lunge 08 Alternating Side Lunge 09 Closed Grip Overhand Pull-Ups 10 Single Leg Wall Squat (sec) 11 Deadlift Squat 12 Switch Grip Pull-Ups 13 Three-Way Lunge 14 Sneaky Lunge 15 Chair Salutations (sec) 16 Toe-Roll Iso Lunge

1 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

2 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

3 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

6 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

16 Toe-Roll Iso Lunge 17 Groucho Walk 18 Calf Raises 19 80/20 Cyber-Speed Squat

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

6 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

7 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

9 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

10 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

11 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

12 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11 Show/Hide 12 Show/Hide 13 Show/Hide 14

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

Show/Hide 14 Show/Hide 15 Show/Hide 16 Show/Hide 17 Show/Hide 18 Show/Hide 19

1 1 1 1 1 1 0 0 0 0 0

Core Synergistics


01 Stack Foot/Stagger Hands Push-Ups 02 Banana Rolls 03 Leaning Crescent Lunges 04 Squat Run 05 Sphinx Push-Ups 06 Bow To Boat 07 Low Lateral Skaters 08 Lunge & Reach 09 Prison Cell Push-Ups 10 Side Hip Raise 11 Squat X-Press 12 Plank To Chaturanga Run 13 Walking Push-Ups 14 Superman Banana 15 Lunge-Kickback-Curl-Press 16 Towel Hopping

WEEK ->

4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

15 Lunge-Kickback-Curl-Press 16 Towel Hopping 17 Reach High & Under Push-Ups 18 Steam Engine 19 Dreya Roll 20 Plank To Chaturanga Iso 21 The Halfback 22 Table Dip Leg Raise

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

gistics

8 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

8 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

13 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

13 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11 Show/Hide 12 Show/Hide 13 Show/Hide 14

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0

Show/Hide 14 Show/Hide 15 Show/Hide 16 Show/Hide 17 Show/Hide 18 Show/Hide 19 Show/Hide 20 Show/Hide 21 Show/Hide 22

1

1

Core Synergistics (LEAN)

1


1

1

1

0

0

0

0

01 Stack Foot/Stagger Hands Push-Ups 02 Banana Rolls 03 Leaning Crescent Lunges 04 Squat Run 05 Sphinx Push-Ups 06 Bow To Boat 07 Low Lateral Skaters 08 Lunge & Reach 09 Prison Cell Push-Ups 10 Side Hip Raise 11 Squat X-Press 12 Plank To Chaturanga Run 13 Walking Push-Ups

WEEK ->

0

1 0 0 0 0 0 0 0 0 0 0 0 0 0

2 0 0 0 0 0 0 0 0 0 0 0 0 0

3 0 0 0 0 0 0 0 0 0 0 0 0 0

4 0 0 0 0 0 0 0 0 0 0 0 0 0

5 0 0 0 0 0 0 0 0 0 0 0 0 0

12 Plank To Chaturanga Run 13 Walking Push-Ups 14 Superman Banana 15 Lunge-Kickback-Curl-Press 16 Towel Hopping 17 Reach High & Under Push-Ups 18 Steam Engine 19 Dreya Roll 20 Plank To Chaturanga Iso 21 The Halfback 22 Table Dip Leg Raise

0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0

stics (LEAN)

5 0 0 0 0 0 0 0 0 0 0 0 0 0

6 0 0 0 0 0 0 0 0 0 0 0 0 0

7 0 0 0 0 0 0 0 0 0 0 0 0 0

8 0 0 0 0 0 0 0 0 0 0 0 0 0

9 0 0 0 0 0 0 0 0 0 0 0 0 0

10 0 0 0 0 0 0 0 0 0 0 0 0 0

11 0 0 0 0 0 0 0 0 0 0 0 0 0

12 0 0 0 0 0 0 0 0 0 0 0 0 0

13 0 0 0 0 0 0 0 0 0 0 0 0 0Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11

0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0

Show/Hide 11 Show/Hide 12 Show/Hide 13 Show/Hide 14 Show/Hide 15 Show/Hide 16 Show/Hide 17 Show/Hide 18 Show/Hide 19 Show/Hide 20 Show/Hide 21 Show/Hide 22

1

Chest, Shoulders, & Triceps

1

1


1

1

1

0

0

0

0

WEEK -> 001 Slow-Motion 3-in-1 Push-Ups 02 In & Out Shoulder Flys 03 Chairs Dips 04 Plange Push-Ups 05 Pike Presses 06 Side Tri-Rises 07 Floor Flys 08 Scarecrows 09 Overhead Tricep Extensions 10 Two-Twitch Speed Push-Ups 11 Y-Presses 12 Lying Tricep Extensions 13 Side-To-Side Push-Ups 14 Pour Flys

5 0 0 0 0 0 0 0 0 0 0 0 0 0 0

6 0 0 0 0 0 0 0 0 0 0 0 0 0 0

14 Pour Flys 15 Side-Leaning Tricep Extensions 16 One-Arm Push-Ups 17 Weighted Circles 18 Throw the Bomb 19 Clap or Plyo Push-Ups 20 Slo-Mo Throws 21 Front-To Back Tricep Extensions 22 One-Arm Balance Push-Ups 23 Fly-Row Presses 24 Dumbbell Cross-Body Blows

0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0

, & Triceps

7 0 0 0 0 0 0 0 0 0 0 0 0 0 0

10 0 0 0 0 0 0 0 0 0 0 0 0 0 0

12 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11 Show/Hide 12 Show/Hide 13 Show/Hide 14

0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0

Show/Hide 13 Show/Hide 14 Show/Hide 15 Show/Hide 16 Show/Hide 17 Show/Hide 18 Show/Hide 19 Show/Hide 20 Show/Hide 21 Show/Hide 22 Show/Hide 23 Show/Hide 24

1

Back & Biceps1 1


1

1

1

0

0

0

0

WEEK ->01 Wide Front Pull-Ups 02 Lawnmowers 03 Twenty-Ones 04 One-Arm Cross-Body Curls 05 Switch Grip Pull-Ups 06 Elbows-Out Lawnmowers 07 Standing Bicep Curls

0

5 0 0 0 0 0 0 0 0 0 0 0 0 0 0

6 0 0 0 0 0 0 0 0 0 0 0 0 0 0

08 One-Arm Concentration Curls 09 Corn Cob Pull-Ups 10 Reverse Grip Bent-Over Rows 11 Open Arm Curls 12 Static Arm Curls 13 Towel Pull-Ups 14 Congdon Locomotives

14 Congdon Locomotives 15 Crouching Cohen Curls 16 One-Arm Corkscrew Curls 17 Chin-Ups 18 Seated Bent-Over Back Flys 19 Curl-Up/Hammer Downs 20 Hammer Curls 21 Max Rep Pull-Ups 22 Superman 23 In-Out Hammer Curls 24 Strip-Set Curls

0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0

Biceps

7 0 0 0 0 0 0 0 0 0 0 0 0 0 0

10 0 0 0 0 0 0 0 0 0 0 0 0 0 0

12 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11 Show/Hide 12 Show/Hide 13 Show/Hide 14

0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0

Show/Hide 14 Show/Hide 15 Show/Hide 16 Show/Hide 17 Show/Hide 18 Show/Hide 19 Show/Hide 20 Show/Hide 21 Show/Hide 22 Show/Hide 23 Show/Hide 24

Nutrition Phases and LevelsNutritional ProportionsPHASEPHASE 1FAT SHREDDER

GOALStrengthen muscle and shed excess body fat Maintain Phase 1 changes with additional energy for midstream performance Support peak physical performance and satisfaction over the long term

PHASE 2 ENERGY BOOSTER PHASE 3 ENDURANCE MAXIMIZER

Daily Nutrition and Calorie Needs Calculation:YOU ARE AT NUTRITION LEVEL: Body Weight Resting Metabolic Rate (RMR): Daily Activity Burn Calories (DAB): Daily Energy Amount (EA):

Level III

Energy Amount 1800-2399 2400-2999 3000 and Above

Nutrition LevelLevel I Level II Level III

d LevelsPROTEIN CARBS FAT

50% 40% 20%

30% 40% 60%

20% 20% 20%

200.0