Strong Bastard 911 Diet Template 2017 v1

Hello Insiders!
Thank you for your interest in this diet template. I apprecia

over and even more
so if you put it to use and provide me with feedback!!
These are some quick explanations of how to use this progr
- Start by going to the Male or Female page. There you will

background.
- These are the only boxes in which you input any informati
what information is expected.
- Calculators for inches to cm and pounds to kg are also ava

you.
- There is also information on how to decide how much of a

want to employ.
- For macronutrient input, it is your responsibility to ensure

graph will help let you know if they dont because the numb
- For the carb cycling portion, the percentage of carbs for tr

allotted to you for the week then breaks them up into traini
the percentages you inputted.
- So 70% would mean 70% of your allotted carbs for the wee
training days you employ.
- After putting in your information, go to the page that corr

fat loss, hypertrophy and maintenance.
- As mentioned in my facebook post, I'm not very proficient

of this document,
you must self-select the amount of carbs/proteins/fats that
shown on the main (ie. Male or Female) page.
- I'm sorry about this, because I'm Canadian and apologize f

annoying and a bit of a hassle,
- As mentioned in my facebook post, I'm not very proficient
of this document,
you must self-select the amount of carbs/proteins/fats that
shown on the main (ie. Male or Female) page.
- I'm sorry about this, because I'm Canadian and apologize f

annoying and a bit of a hassle,
so PLEASE if you know how to streamline this process let m
- After using the drop-down tabs to insert the correct amou

that the daily amounts are broken down into meals and tha
the time of day, you train (or don't train for recovery days, f
- After that the rest is up to you to design your meals based
For the moment, I would like to keep this spread sheet amo
improve its shortcomings. That being said, if you find it to b
it with clients or friends/family. Just remember to provide m
Best of luck to everyone with the competition!! I can't wait

earns!
Aidan Costello-Toft
Disclaimer: By deciding to use this spreadsheet you accept

results that arise from its use whether intended or unintend
Please consult a physician before beginning any new dietar
late. I appreciate you taking the time to look this
edback!!
use this program.
There you will see some boxes with a yellow
t any information and they are clearly marked for
kg are also available to speed up the process for
how much of a calorie surplus or deficit you might
bility to ensure the numbers add up to 100%, the

cause the numbers won't be the same.
e of carbs for training days looks at the total carbs

m up into training and non-training days following
arbs for the week are designated to however many
page that correlates with your goal. This includes
very proficient with excel, so as of the initial release
teins/fats that correlate with your activity levels

.
and apologize for everything, but also because it's

very proficient with excel, so as of the initial release
teins/fats that correlate with your activity levels

.
and apologize for everything, but also because it's
s process let me know!!
e correct amount of macronutrients, you will notice

meals and that these meals are structuredaround
ecovery days, found at the end).
ur meals based on this information.
ead sheet among Insiders while we collaborate to

you find it to be a valuable tool, you are free to use
er to provide me with some feedback!!
n!! I can't wait to see the amazing results everyone
eet you accept personal responsibility for any

ded or unintended.
any new dietary or fitness regimens.
Name Age
Captain America 22
Macronutrient Distribution
Fat %; 25%
Carbohydrates %; 35% Protein %; 40%
Activity Level
Maintenance Phase Multiplier Daily Calories
Sedentary 1.2 2268
Lightly Active 1.375 2598.75
Moderately Active 1.55 2929.5
Very Active 1.725 3260.25
Extra Active 1.9 3591
Fat Loss Phase Multiplier Daily Calories

Sedentary 1.2 1814.4
Lightly Active 1.375 2079
Extra Active 1.9 2872.8
Hypertrophy Phase Multiplier Daily Calories

Sedentary 1.2 2768
Extra Active 1.9 4091
Sedentary (little or no exercise): BMR x 1.2

Lightly active (light exercise/sports 1-3 days/week): BMR
Moderately active (moderate exercise/sports 3-5 days/w
Very active (hard exercise/sports 6-7 days a week): BMR
Extra active (very hard exercise/sports & physical job): B
This spreadsheet uses the Harris-Benedict Equation for BMR
Height (cm) Weight (kg)
181 78
t Distribution
Protein % Carbohydrates %
40.00% 35.00%
%
tein %; 40%
Protein (g) Carbohydrates (g)

226.80 198.45
259.88 227.39
292.95 256.33
326.03 285.27
359.10 314.21

181.44 158.76
207.90 181.91
234.36 205.07
260.82 228.22
287.28 251.37

276.80 242.20
309.88 271.14
342.95 300.08
376.03 329.02
409.10 357.96
R x 1.2
1-3 days/week): BMR x 1.375
e/sports 3-5 days/week): BMR x 1.55
days a week): BMR x 1.725
rts & physical job): BMR x 1.9
BMR Training Days/Week
1890 4
Training Carbs
Fat % 70.00%
25.00% Calorie Deficit %
20.00%
Calorie Surplus
Fat (g) 500.00
63.00
72.19 Calculator
81.38 lb to KG
90.56 #
99.75
Fat (g) Inches to cm

50.40 Inches
57.75
65.10
72.45
79.80
Fat (g)
76.89
86.08
95.26
104.45
113.64
Although the Activity Multipliers say exercise/sports x numbers of

days per week, I recommend using the Activity
multiplier according to your activity for that day
Recovery Days/Week Calorie Deficit Chart
3 Slow and Steady 10.00%
Recovery Carbs Average 15.00%
30.00% Moderate 20.00%
% Aggressive 25.00%
s Calorie Surplus Chart

0.5 lb/week 250.00
1.0 lb/week 500.00
Calculator
KG
0
cm
0
Captain America
Male Maintenance Meal Plan
Activity Level Drop List:

Moderately Active
For the Early Risers
Meal: Time:
Meal 1 Peri/Post Workout Shake
Meal 2 ASAP post workout
Meal 3 2-4 hours after last meal
Meal 6 Bedtime
Training After 1 Meal
Meal: Time:
Meal 1 1-3 hours before workout
Meal 3 1 hour post workout

Meal 6 Bedtime
Training After 2 Meals
Meal: Time:
Meal 1 Wake Up
Meal 6 Bedtime
Meal: Time:
Meal 1 Wake Up
Meal 6 Bedtime
Recovery Day
Meal: Time:
Meal 1 Wake Up
Meal 5 Bedtime
Protein Activity Drop List: Veggies:
292.95 1 small handful of veggies
Protein Amout (g): Veggie Amount:
30.00
30.00
30.00

30.00
30.00
30.00
30.00
30.00
30.00
Fat Activity Drop List: Carb Activity Drop List:
81.38 256.33
Fat Amount (g): Carb Amount (g):
5.70 94.20
12.21 62.80
21.16 47.10
21.16 31.40
21.16
12.21 62.80
5.70 94.20
21.16 47.10
21.16 31.40
21.16
21.16
12.21 62.80
5.70 94.20
21.16 47.10
21.16 31.40
21.16
21.16 31.40
12.21 62.80
5.70 94.20
21.16 47.10
16.28 59.81
16.28 59.81
16.28 59.81
16.28
16.28
Training Day Carbs Recovery Day Carbs
314.01 179.43
Workout Carb Amount (g):
78.50
78.50
78.50
78.50
1
2
3
4
5
6
7
8
9
10
11
12
Captain America
Male Fat Loss Meal Plan

Moderately Active
Meal: Time:
Meal 6 Bedtime
Meal: Time:

Meal 6 Bedtime
Meal: Time:
Meal 1 Wake Up
Meal 6 Bedtime
Meal: Time:
Meal 1 Wake Up
Meal 6 Bedtime
Recovery Day
Meal: Time:
Meal 1 Wake Up
Meal 5 Bedtime
30.00
30.00
30.00

30.00
30.00
30.00
30.00
30.00
30.00
67.486 212.581
4.72 78.12
10.12 52.08
17.55 39.06
17.55 26.04
17.55
10.12 52.08
4.72 78.12
17.55 39.06
17.55 26.04
17.55
17.55
10.12 52.08
4.72 78.12
17.55 39.06
17.55 26.04
17.55
17.55 26.04
10.12 52.08
4.72 78.12
17.55 39.06
13.50 49.60
13.50 49.60
13.50 49.60
13.50
13.50
260.41 148.81
65.10
65.10
65.10
65.10
1
2
3
4
5
6
7
8
9
10
11
12
Captain America
Male Hypertrophy Meal Plan

Moderately Active
Meal: Time:
Meal 6 Bedtime
Meal: Time:

Meal 6 Bedtime
Meal: Time:
Meal 1 Wake Up
Meal 6 Bedtime
Meal: Time:
Meal 1 Wake Up
Meal 6 Bedtime
Recovery Day
Meal: Time:
Meal 1 Wake Up
Meal 5 Bedtime
30.00
30.00
30.00

30.00
30.00
30.00
30.00
30.00
30.00
103.153 300.081
7.22 110.28
15.47 73.52
26.82 55.14
26.82 36.76
26.82
15.47 73.52
7.22 110.28
26.82 55.14
26.82 36.76
26.82
26.82
15.47 73.52
7.22 110.28
26.82 55.14
26.82 36.76
26.82
26.82 36.76
15.47 73.52
7.22 110.28
26.82 55.14
20.63 70.02
20.63 70.02
20.63 70.02
20.63
20.63
367.60 210.06
91.90
91.90
91.90
91.90
1
2
3
4
5
6
7
8
9
10
11
12
Name Age
Black Widdow 22
Macronutrient Distribution
Fat %; 25%
Carbohydrates %; 35% Protein %; 40%
Activity Level
Maintenance Phase Multiplier Daily Calories
Fat Loss Phase Multiplier Daily Calories

Very Active 1.725 1107.864
Hypertrophy Phase Multiplier Daily Calories

Sedentary (little or no exercise): BMR x 1.2

Lightly active (light exercise/sports 1-3 days/week): BMR
Moderately active (moderate exercise/sports 3-5 days/w
Very active (hard exercise/sports 6-7 days a week): BMR
Extra active (very hard exercise/sports & physical job): B
This spreadsheet uses the Harris-Benedict Equation for BMR
Height (cm) Weight (kg)
158 58
ent Distribution
Protein % Carbohydrates %
40.00% 35.00%
25%
Protein %; 40%

96.34 84.29
110.39 96.59
124.43 108.88
138.48 121.17
152.53 133.47

77.07 67.44
88.31 77.27
99.55 87.10
110.79 96.94
122.03 106.77

146.34 128.04
160.39 140.34
174.43 152.63
188.48 164.92
202.53 177.22
R x 1.2
1-3 days/week): BMR x 1.375
e/sports 3-5 days/week): BMR x 1.55
days a week): BMR x 1.725
rts & physical job): BMR x 1.9
BMR Training Days/Week
802.8 4
Training Carbs
Fat % 70.00%
25.00% Calorie Deficit %
20.00%
Calorie Surplus
Fat (g) 500.00
26.76
30.66 Calculator
34.57 lb to KG
38.47 #
42.37
Fat (g) Inches to cm

21.41 Inches
24.53
27.65
30.77
33.90
Fat (g)
40.65
44.55
48.45
52.36
56.26
Although the Activity Multipliers say exercise/sports x numbers of days

per week, I recommend using the Activity
multiplier according to your activity for that day

Recovery Days/Week Calorie Deficit Chart
3 Slow and Steady 10.00%
Recovery Carbs Average 15.00%
30.00% Moderate 20.00%
Aggressive 25.00%
Calorie Surplus Chart

0.5 lb/week 250.00
1.0 lb/week 500.00
Calculator
KG
0
cm
0
15
20
25
30
Black Widdow
Female Maintenance Meal Plan

Moderately Active
Meal: Time:
Meal 6 Bedtime
Meal: Time:

Meal 6 Bedtime
Meal: Time:
Meal 1 Wake Up
Meal 6 Bedtime
Meal: Time:
Meal 1 Wake Up
Meal 6 Bedtime
Recovery Day
Meal: Time:
Meal 1 Wake Up
Meal 5 Bedtime
30.00
30.00
30.00

30.00
30.00
30.00
30.00
30.00
30.00
35.138 110.684
2.46 40.68
5.27 27.12
9.14 20.34
9.14 13.56
9.14
5.27 27.12
2.46 40.68
9.14 20.34
9.14 13.56
9.14
9.14
5.27 27.12
2.46 40.68
9.14 20.34
9.14 13.56
9.14
9.14 13.56
5.27 27.12
2.46 40.68
9.14 20.34
7.03 25.83
7.03 25.83
7.03 25.83
7.03
7.03
135.59 77.48
33.90
33.90
33.90
33.90
1
2
3
4
5
6
7
8
9
10
11
12
Black Widdow
Female Fat Loss Meal Plan

Moderately Active
Meal: Time:
Meal 6 Bedtime
Meal: Time:

Meal 6 Bedtime
Meal: Time:
Meal 1 Wake Up
Meal 6 Bedtime
Meal: Time:
Meal 1 Wake Up
Meal 6 Bedtime
Recovery Day
Meal: Time:
Meal 1 Wake Up
Meal 5 Bedtime
30.00
30.00
30.00

30.00
30.00
30.00
30.00
30.00
30.00
21.249 66.934
Fat Amount (g): Healthy Carb Amount (g):
1.49 24.60
3.19 16.40
5.52 12.30
5.52 8.20
5.52
3.19 16.40
1.49 24.60
5.52 12.30
5.52 8.20
5.52
5.52
3.19 16.40
1.49 24.60
5.52 12.30
5.52 8.20
5.52
5.52 8.20
3.19 16.40
1.49 24.60
5.52 12.30
4.25 15.62
4.25 15.62
4.25 15.62
4.25
4.25
81.99 46.85
20.50
20.50
20.50
20.50
1
2
3
4
5
6
7
8
9
10
11
12
Black Widdow
Female Hypertrophy Meal Plan

Moderately Active
Meal: Time:
Meal 6 Bedtime
Meal: Time:

Meal 6 Bedtime
Meal: Time:
Meal 1 Wake Up
Meal 6 Bedtime
Meal: Time:
Meal 1 Wake Up
Meal 6 Bedtime
Recovery Day
Meal: Time:
Meal 1 Wake Up
Meal 5 Bedtime
30.00
30.00
30.00

30.00
30.00
30.00
30.00
30.00
30.00
49.027 154.434
3.43 56.75
7.35 37.84
12.75 28.38
12.75 18.92
12.75
7.35 37.84
3.43 56.75
12.75 28.38
12.75 18.92
12.75
12.75
7.35 37.84
3.43 56.75
12.75 28.38
12.75 18.92
12.75
12.75 18.92
7.35 37.84
3.43 56.75
12.75 28.38
9.81 36.03
9.81 36.03
9.81 36.03
9.81
9.81
189.18 108.10
47.30
47.30
47.30
47.30
1
2
3
4
5
6
7
8
9
10
11
12
Food
Protein (g)/Unit:
Beef Beef, Flank Steak 7

Beef, ground 6
Beef, top round 9
Beef, top sirloin 5.5
Poultry Chicken 7
Large Egg 6
Egg Whites 6
Dairy Cottage Cheese 6.5
Fat-free, 0% milk 1
Low-fat, 2% milk 1
Whole milk 1
Cheddar cheese 7
Mozerella cheese 6.5
Parmesan cheese 10
Pepperjack cheese 7
Swiss cheese 8
Fish Cod 6.5

Haddock 7
Salmon 6
Swordfish 7
Tuna 5
Shellfish Scallops 6
Shrimp 6
Turkey Breasts 8.5
Veggies Asparagus 0.5

Broccoli 5
Cabbage, raw 1
Carrots 1
Cauliflower 2
Cucumber 4
Green Beans 2
Pea 4
Romaine Lettuce 0.6
Spinach 1
SummerSquash 2
Tomatoes 2
Zucchini 1
Fruit Apple 0
Banana 2
Blue Berries 0
Cantelope 2
Grape 0
Honey Dew 0
Kiwifruit 1
Mandarin Oranges 0
Papaya 0
Pineapple 0
Raisins 1
Rasberries 0
Strawberries 2
Fats Avocado 4
Extra-Vrigin Olive Oil 0
Flaxseed Oil 0
Fish Oil 0
Almond Butter 2.4
Cashew Butter 2
Peanut butter 4
Nuts Almonds 6
Brazil Nuts 4
Peanuts 6.7
Pecans 2.6
Walnuts 4
This is by no means an exhaustive list, feel free to add your favouri
Veggies (g)/Unit: Fat (g)/Unit: Carbohydrates (g)/Unit:
4.33 0
2 0
1.6 0
4 0
0.8 0
4.8 0.4
0
2 12
0 1.2
0.06 1.2
0.1 1.2
9 1
6 0
7 1
9 1
9 0
0.25 0
0.25
4
1.3
0.8
0.3 2.7
0.3
1
0.1 7
9
4
11
5
8
10
10
0.1 1.5
1.1
1 8
3
4
1 21
1 40
24
13
9
26
11
26
14
34
23
14
10
7.4 16
14
11
1
95 3.4
7.5 4.5
8 3
15 6
19 3
14 6
21 4
18 4
ree to add your favourite foods for convenience Macronutrient in meal divided by portion size =
Calories/Unit: Portion Size Units

Oz
Oz
Oz
Oz
Oz
Oz
1 egg
Oz
Cup
Oz
Oz
Oz
Oz
Oz
Oz
Oz
Oz
Oz
Oz
Oz
Oz
Oz
Oz
Oz
Oz
Spear
Cup
Cup
Cup
Cup
Cup
Cup
Cup
Cup
Cup
Cup
Cup
Cup
Medium
Medium
Cup
per 10
Cup
Cup
Medium
Cup
Cup
Cup
Oz
Cup
Cup
1 medium
tbsp
tbsp
tbsp
16g
16g
16g
Oz
Oz
Oz
Oz
Oz
vided by portion size = # of portions

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Strong Bastard 911 Diet Template 2017 v1

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Hello Insiders!

Thank you for your interest in this diet template. I apprecia

These are some quick explanations of how to use this progr

- Start by going to the Male or Female page. There you will

- Calculators for inches to cm and pounds to kg are also ava

- There is also information on how to decide how much of a

- For macronutrient input, it is your responsibility to ensure

- For the carb cycling portion, the percentage of carbs for tr

- After putting in your information, go to the page that corr

- As mentioned in my facebook post, I'm not very proficient

- I'm sorry about this, because I'm Canadian and apologize f

- I'm sorry about this, because I'm Canadian and apologize f

- After using the drop-down tabs to insert the correct amou

- After that the rest is up to you to design your meals based

Best of luck to everyone with the competition!! I can't wait

Disclaimer: By deciding to use this spreadsheet you accept

use this program.

There you will see some boxes with a yellow

t any information and they are clearly marked for

kg are also available to speed up the process for

how much of a calorie surplus or deficit you might

bility to ensure the numbers add up to 100%, the

e of carbs for training days looks at the total carbs

arbs for the week are designated to however many

page that correlates with your goal. This includes

very proficient with excel, so as of the initial release

teins/fats that correlate with your activity levels

and apologize for everything, but also because it's

teins/fats that correlate with your activity levels

and apologize for everything, but also because it's

s process let me know!!

e correct amount of macronutrients, you will notice

ur meals based on this information.

ead sheet among Insiders while we collaborate to

n!! I can't wait to see the amazing results everyone

eet you accept personal responsibility for any

Fat Loss Phase Multiplier Daily Calories

Hypertrophy Phase Multiplier Daily Calories

Sedentary (little or no exercise): BMR x 1.2

Protein (g) Carbohydrates (g)

Protein (g) Carbohydrates (g)

Protein (g) Carbohydrates (g)

Fat (g) Inches to cm

Although the Activity Multipliers say exercise/sports x numbers of

s Calorie Surplus Chart

Activity Level Drop List:

For the Early Risers

Meal 1 Peri/Post Workout Shake

Meal 2 ASAP post workout

Meal 3 2-4 hours after last meal

Meal 4 3-5 hours after last meal

Meal 5 3-5 hours after last meal

Training After 1 Meal

Meal 1 1-3 hours before workout

Meal 2 Peri/Post Workout Shake

Meal 3 1 hour post workout

Meal 4 2-4 hours after last meal

Meal 5 3-5 hours after last meal

Training After 2 Meals

Meal 2 1-3 hours before workout

Meal 3 Peri/Post Workout Shake

Meal 4 1 hour post workout

Meal 5 2-4 hours after last meal

Training After 3 Meals