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Thank you for signing up for my FREE Excel Mealplanner Tool that I created. I can’t wait for you to go thr

I really worked hard to put this Tool together for you and to really add as much value for you as possible to
creating your own organised mealplans and achieving your goals!

If you have any further questions about this Tool or anything else, be sure to leave a comment on one of th
respond.

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Lets start with introducing you to the Tool.

The Tool is divided into 6 chapters.

You can scroll down below to see the index of my Excel Mealplanner Tool

Go step by step and follow the blue ''Next Page'' arrows to go through the Tool in the right order.

You can always come back to this tab ''START HERE'' and click on the individual chapters to get redirected

Start right now and click the arrow on the right to continue to the next chapter.
1. Terms of Use Terms
Terms of
Hyperlink of Use
Use

2. Customize your Mealplan Customize

Customize your
Hyperlink your Pla
Pla

3. Printable Mealplan Printable

Printable Mealplan
Hyperlink Mealplan

4. Progression Log Progression

Progression Log
Hyperlink Log

5. Flexible Dieting Flexible

Flexible Dieting
Hyperlink Dieting

6. Nutrition Table Nutrition

Nutrition Table
Hyperlink Table

7. Supplement Guide Hyperlink

Supplement
Supplement Guide
Guid
wait for you to go through everything.

or you as possible to help you get started with

omment on one of the pages and I’ll do my best to

ght order.

ters to get redirected right away.

Next
Page
 Next
Page
Terms
Terms of
of Use
Use

Customize
Customize your
your Plan
Plan

Printable
Printable Mealplan
Mealplan

Progression
Progression Log
Log

Flexible
Flexible Dieting
Dieting

Nutrition
Nutrition Table
Table

Supplement
Supplement Guide
Guide
 1. Health and exercise disclaimers
SLFitness advise that you consult with your physician before you beg
physical condition and be able to participate in any exercise.
Although we use qualified trainers, SLFitness is not a licensed medica
examining or treating medical conditions of any kind, or in determini
maintaining your fitness goals is not guaranteed and results are subje
You should understand that when participating in any exercise, fitnes
health. If you engage in this exercise, fitness plan or diet plan, you ag
activities, assume all risk of injury to yourself or impact on your healt
all claims or causes of action, known or unknown, arising out of negl
All exercises and other forms of physical activity can be dangerous, e
exercise evaluation. The videos, techniques, ideas and exercise sugge
training advice.
Always consult your physician or health care professional before perf
chronic or recurring condition, and/or if you are pregnant, nursing, o
All exercises you perform or changes to your diet that you make are y
publishers of SLFitness products make no warranty of any kind in reg
warranties of merchantability or fitness for any particular purpose.
Terms of Use:
The editors, authors and/or publishers of this product are not liable o
for any special, incidental, or consequential damage caused or allege
None of the techniques, exercises or diets presented by SLFitness pro
1. 2. Accuracy
Health and and availability
exercise disclaimersof information
While We use reasonable efforts to include accurate and up to date i
SLFitness
accuracy. advise that younoconsult
We assume liabilitywith your physician
or responsibility forbefore you begin
any errors or om
any information is incorrectly reported. Response
physical condition and be able to participate in any exercise. times by coaches t
We reserve the right, at our absolute discretion, to add, revise or rem
Although we use
3. Your use qualified
of this websitetrainers, SLFitness is not a licensed medical c
Your use of and browsing in the Site are at your risk. Neither We nor
examining
any direct, or incidental,
treating medical conditions
consequential, of any kind,
indirect, or in determining
or punitive damages a
maintaining your fitness goals is not guaranteed and results areprior
use or internal business purposes, you may not without our wri
subjec
Copy, reproduce, use or otherwise deal with any content on the Site
You shoulddistribute
Modify, understand that when
or re-post anyparticipating
content on the in any
Siteexercise, fitness
for any purpose
Reproduce,
If you engage in crawl,
this frame,
exercise, link to or plan
fitness deep-link into
or diet thisyou
plan, Siteagree
on orthat
fromy
Use the content of the Site for any commercial exploitation whatsoev
allWithout
risk of injury to yourself
limiting or impact
the foregoing, on youron
everything health,
the Siteandisagree to relea
provided to
but not limited to, the implied warranties of merchantability,
action, known or unknown, arising out of negligence of SLFitness or its fitness
may not allow the exclusion of implied warranties, so some of the ab
Alllimitations
exercises and regarding the exclusion
other forms of implied
of physical activitywarranties.
can be dangerous,We alsoesp ass
may infect, your computer equipment or other property on account
exercise evaluation.
materials, data, text, Theimages,
videos,video,
techniques,
or audioideas
from and theexercise
Site. suggesti
Any communication or material you transmit to the Site by electronic
advice.
like is, and will be treated as, non-confidential and non-proprietary. A
Always consult
including, butyour physician
not limited to,or health care professional
reproduction, before perfor
disclosure, transmission,
concepts, know-how, or techniques contained in any
chronic or recurring condition, and/or if you are pregnant, nursing, or e communication
developing, manufacturing and marketing products/services using su
Allnot
exercises you perform
responsible or changes
for the content to your
of any dietpages
off-site that youor anymake aresite
other yo
your own risk.
ofYou
SLFitness
agree products make no warranty
that no submissions provided ofby
any kind
you to in
theregard to the
Site will co
violate
privacy or other
merchantability orpersonal
fitness for orany
proprietary
particularright(s).
purpose. You are and shall rem
Whilst We take every care to ensure that no defamatory, offensive, in
Theyou editors,
enter theauthors
Site atand/or
your ownpublishers
risk. of this product are not liable or
anyYou agree,incidental,
special, through your use of both the
or consequential public caused
damage and private parts of
or alleged to th
b
abusive, vulgar, hateful, harassing, obscene, profane, sexually oriente
None
Legalofactions
the techniques,
can be taken exercises
against oryou.
dietsYou
presented
also agree by SLFitness
not to post prod
any
from the owner of the copyrighted
2. Accuracy and availability of information material. Spam, flooding, advertis
to this forum.
It is impossible
While for Us toefforts
We use reasonable confirmtothe validity
include of content
accurate and up fromto users.
date infC
contributions from users, We are not responsible for any content pos
accuracy. We assume
information presented. no liability or responsibility
The messages express the forviews
any errors
of theorautho
omis
anyis objectionable
information is is encouraged
incorrectly to notify
reported. Us immediately.
Response times byWe have to
coaches the
determine that removal is necessary. This is a manual process, howe
We reserve the
messages right, at our
immediately. Thisabsolute discretion,
policy goes to add,profile
for member reviseinformati
or remo
any special, incidental, or consequential damage caused or alleged to b
abusive, vulgar, hateful, harassing, obscene, profane, sexually oriente
None
Legalofactions
the techniques,
can be taken exercises
againstoryou.
dietsYou
presented
also agree by SLFitness
not to post prod
any
from the owner of the copyrighted
2. Accuracy and availability of information material. Spam, flooding, advertis
to this forum.
It is impossible
While for Us toefforts
We use reasonable confirmtothe validity
include of content
accurate and upfrom
to users.
date infC
contributions from users, We are not responsible for any content pos
accuracy.
informationWe assume
presented. no liability or responsibility
The messages express theforviews
any errors
of theorautho
omis
anyis objectionable
information is is encouraged
incorrectly to notify
reported. Us immediately.
Response times byWe have to
coaches the
determine that removal is necessary. This is a manual process, howe
We reserve the
messages right, at our
immediately. Thisabsolute discretion,
policy goes to add,profile
for member reviseinformati
or remo
3. You
Yourremain
use ofsolely responsible for the content of your messages, and
this website
reveal your identity (or any information we have about you) in the ev
Your
It isuse
yourofresponsibility
and browsingto in present
the Site clean
are atand
youraccurate
risk. Neither We norwit
information an
be removed.
any direct,
Please incidental,
note that with consequential,
each contribution indirect,
you or punitive
post, your IPdamages
addressarisis r
usecontacted.
or internal We reservepurposes,
business the right to youban
mayanynot
user from the
without ourSite.
prior writt
4. Law, Jurisdiction and Language
Copy,
Any reproduce,
matter thatuse arisesor otherwise
out of yourdeal usewith anySite
of this content on the
(including anySite
cont
law and subject to the exclusive jurisdiction of the
Modify, distribute or re-post any content on the Site for any purpose courts The Nether
5. Ownership and rights
Reproduce, crawl, frame,
The trademarks, link service
logos, and to or deep-link into this Sitethe
marks (collectively on“Trademar
or from a
UseSLFitness Ltd and
the content others.
of the Site Nothing contained on
for any commercial the Site should
exploitation be co
whatsoeve
use any Trademark displayed on the Site without the written permiss
the Site.
Without Your misuse
limiting of the Trademarks
the foregoing, everythingdisplayed
on the Site onisthe Site, ortoany
provided yo
strictly prohibited. You are also advised that we will aggressively enfo
not limitedofto,
seeking the implied
criminal warranties of merchantability, fitness for a p
prosecution.
not6. allow
Copyright
the exclusion of implied warranties, so some of the above ex
You should assume that everything you see or read on the Site is cop
limitations
these Terms regarding the exclusion
and Conditions or inoftheimplied
text onwarranties. We also
the Site without theassu
wri
of materials displayed on the Site will not infringe
may infect, your computer equipment or other property on account of rights of third parti
7. Review of Terms of Use
materials,
We may data,at anytext,
timeimages, video,Terms
revise these or audio frombythe
of Use Site. this page.
updating
page to review the then current Terms of Use to which you are boun
Any8. communication
Refunds or material you transmit to the Site by electronic m
SLFitness
like is extremely
is, and will be treatedpassionate and devoted
as, non-confidential andtonon-proprietary.
his clients, if within
An
membership minus the cost of the MEALPLANNER Excel Diet Tool. On
including, but not limited to, reproduction, disclosure, transmission, pu
concepts, know-how, or techniques contained in any communication y
developing, manufacturing and marketing products/services using such
responsible for the content of any off-site pages or any other sites linke
risk.
You agree that no submissions provided by you to the Site will violate a
privacy or other personal or proprietary right(s). You are and shall rema
Whilst We take every care to ensure that no defamatory, offensive, ind
enter the Site at your own risk.
You agree, through your use of both the public and private parts of this
abusive, vulgar, hateful, harassing, obscene, profane, sexually oriented
Legal actions can be taken against you. You also agree not to post any c
from the owner of the copyrighted material. Spam, flooding, advertise
this forum.
It is impossible for Us to confirm the validity of content from users. Com
contributions from users, We are not responsible for any content poste
information presented. The messages express the views of the author,
objectionable is encouraged to notify Us immediately. We have the righ
determine that removal is necessary. This is a manual process, howeve
 this forum.
It is impossible for Us to confirm the validity of content from users. Com
contributions from users, We are not responsible for any content poste
information presented. The messages express the views of the author,
objectionable is encouraged to notify Us immediately. We have the righ
determine that removal is necessary. This is a manual process, howeve
messages immediately. This policy goes for member profile information
Previous You remain solely responsible for the content of your messages, and yo
reveal your identity (or any information we have about you) in the even
It is your responsibility to present clean and accurate information with
removed.
Please note that with each contribution you post, your IP address is rec
contacted. We reserve the right to ban any user from the Site.
4. Law, Jurisdiction and Language
Any matter that arises out of your use of this Site (including any contra
and subject to the exclusive jurisdiction of the courts The Netherlands.
5. Ownership and rights
The trademarks, logos, and service marks (collectively the “Trademarks
and others. Nothing contained on the Site should be construed as gran
Trademark displayed on the Site without the written permission of SLF
Your misuse of the Trademarks displayed on the Site, or any other cont
prohibited. You are also advised that we will aggressively enforce our in
criminal prosecution.
6. Copyright
You should assume that everything you see or read on the Site is copyr
Terms and Conditions or in the text on the Site without the written per
materials displayed on the Site will not infringe rights of third parties n
7. Review of Terms of Use
We may at any time revise these Terms of Use by updating this page. Y
page to review the then current Terms of Use to which you are bound.
8. Refunds
SLFitness is extremely passionate and devoted to his clients, if within 6
membership. One time training plans and diet plans are non refundabl

Stefanlamers.com
The Netherlands
KVK nr: 63808552
BTW nr: NL220596918B01
 1. Health and exercise disclaimers
SLFitness advise that you consult with your physician before you begin any exercise program or make any changes t
physical condition and be able to participate in any exercise.
Although we use qualified trainers, SLFitness is not a licensed medical care provider or dietitian and represents tha
examining or treating medical conditions of any kind, or in determining the effect of any specific exercise or diet on
maintaining your fitness goals is not guaranteed and results are subject to individual compliance and variation.
You should understand that when participating in any exercise, fitness plan or diet plan, there is a possibility of phy
health. If you engage in this exercise, fitness plan or diet plan, you agree that you do so at your own risk, are volunt
activities,
Terms of Useassume all risk of injury to yourself or impact on your health, and agree to release and discharge SLFitnes
all claims or causes of action, known or unknown, arising out of negligence of SLFitness or its associates.
Allusing
exercises
thisand otheror forms
any of physical activity can be dangerous, theespecially if performed without medical advice,
By product other product you've andagreed tosuggestions
Terms presented
and Conditions.
exercise evaluation. The videos, techniques, ideas exercise in SLFitness products are not
training advice.
Always consult your physician or health care professional before performing any exercise or making changes to you
chronic or recurring condition, and/or if you are pregnant, nursing, or elderly.
IfAll
you have any
exercises youquestions
perform orplease changescontact:
to your Stefan@Stefanlamers.com
diet that you make are your own responsibility and at your own risk. T
publishers of SLFitness products make no warranty of any kind in regard to the contents of these products, includin
warranties of merchantability or fitness for any particular purpose.
Terms of Use:
The editors, authors and/or publishers of this product are not liable or responsible to any person or entity for any e
for any special, incidental, or consequential damage caused or alleged to be caused directly or indirectly by the info
None of the techniques, exercises or diets presented by SLFitness products are intended for persons under 16 year
1. 2. Accuracy
Health and and availability
exercise disclaimersof information
While We use reasonable efforts to include accurate and up to date information in the Site, We make no warranties
SLFitness
accuracy. advise that younoconsult
We assume liabilitywith your physician
or responsibility forbefore you begin
any errors any exercise
or omissions in theprogram
contentor ofmake anyContact
the Site. changesStefto
any information is incorrectly reported.
physical condition and be able to participate in any exercise.Response times by coaches to emails, mobile contact, or skype is not garan
We reserve the right, at our absolute discretion, to add, revise or remove any content or information without notic
Although we use
3. Your use qualified
of this website trainers, SLFitness is not a licensed medical care provider or dietitian and represents that i
Your use of and browsing in the Site are at your risk. Neither We nor any other party involved in creating, producing
examining
any direct, or incidental,
treating medical conditions
consequential, of any kind,
indirect, or in determining
or punitive damages arisingthe effect
out ofofyour
any access
specificto,exercise
or use of,or diet on a
the Site.
use or internal
maintaining your business
fitness goalspurposes, you may notand
is not guaranteed without
results our
areprior written
subject consent: compliance and variation.
to individual
Copy, reproduce, use or otherwise deal with any content on the Site
You shoulddistribute
Modify, understand that when
or re-post anyparticipating
content on the in any
Siteexercise, fitness plan or diet plan, there is a possibility of physic
for any purpose
Reproduce,
If you engage in crawl,
this frame,
exercise, link to or plan
fitness deep-link into
or diet thisyou
plan, Siteagree
on orthat
fromyou
anydoother
so atwebsite
your own risk, are voluntarily parti
Use the content of the Site for any commercial exploitation whatsoever.
allWithout
risk of injury to yourself
limiting or impact
the foregoing, on youron
everything health,
the Site andisagree to release
provided to youand discharge
“as is” withoutSLFitness
warrantyand its associates
of any kind, eithef
but not limited to, the implied warranties of merchantability,
action, known or unknown, arising out of negligence of SLFitness or its associates. fitness for a particular purpose, or non-infringement.
may not allow the exclusion of implied warranties, so some of the above exclusions may not apply to you. Check yo
Alllimitations
exercises and regarding the exclusion
other forms of implied
of physical activitywarranties.
can be dangerous, We alsoespecially
assume noif responsibility,
performed without and shall not be
medical liablepf
advice,
may infect, your computer equipment or other property on account of your access to, use of, or browsing in the Sit
exercise evaluation.
materials, data, text, Theimages,
videos,video,
techniques,
or audioideas
from and theexercise
Site. suggestions presented in SLFitness products are not in
Any communication or material you transmit to the Site by electronic mail or otherwise, including any data, questio
advice.
like is, and will be treated as, non-confidential and non-proprietary. Anything you transmit or post may be used by
Always consult
including, butyour physician
not limited to,or health care professional
reproduction, before performing
disclosure, transmission, any exercise
publication, broadcast or making changes
and posting. to your d
Furthermo
concepts, know-how, or techniques contained in any
chronic or recurring condition, and/or if you are pregnant, nursing, or elderly. communication you send to the Site for any purpose whatsoe
developing, manufacturing and marketing products/services using such information. We have not reviewed all of th
Allnot
exercises you perform
responsible or changes
for the content to your
of any dietpages
off-site that you or anymake aresites
other yourlinked
own responsibility
to the Site. Your andlinking
at yourtoownany risk.
otherTheo
your own risk.
ofYou
SLFitness
agree products make no warranty
that no submissions provided ofby
any kind
you to intheregard to the
Site will contents
violate of these
any right of anyproducts,
third party,including,
including,butwithou
not lim
privacy or other
merchantability orpersonal
fitness for orany
proprietary
particularright(s).
purpose. You are and shall remain solely responsible for any submissions yo
Whilst We take every care to ensure that no defamatory, offensive, indecent or other sensitive material appears on
Theyou editors,
enter theauthors
Site atand/or
your ownpublishers
risk. of this product are not liable or responsible to any person or entity for any err
anyYou agree,incidental,
special, through your use of both the
or consequential public caused
damage and private parts of
or alleged to this Site, that
be caused you will
directly not post any
or indirectly material
by the wh
informati
abusive, vulgar, hateful, harassing, obscene, profane, sexually oriented, threatening, invasive of a person’s privacy,
None
Legalofactions
the techniques,
can be taken exercises
against oryou.
dietsYou
presented
also agree by SLFitness
not to post products are intended
any copyrighted for persons
material unless theunder 16 years
copyright is o
from the owner of the copyrighted
2. Accuracy and availability of information material. Spam, flooding, advertisements, chain letters, pyramid schemes, and s
to this forum.
It is impossible
While for Us toefforts
We use reasonable confirmtothe validity
include of content
accurate and up fromto users. Comments in
date information and
theforums
Site, We aremake
un-moderated
no warranties and oa
contributions from users, We are not responsible for any content posted. We do not warrant the accuracy, complet
accuracy. We assume
information presented. no liability or responsibility
The messages express the forviews
any errors
of theorauthor,
omissions in the content
not necessarily theof the Site.
views Contact
of this Stefan
Site. Anyon
anyis objectionable
information is is encouraged
incorrectly to notify
reported. Us immediately.
Response times byWe have to
coaches theemails,
rights to remove
mobile objectionable
contact, or skype content, with
is not garante
determine that removal is necessary. This is a manual process, however, so please realise that we may not be able t
We reserve the
messages right, at our
immediately. Thisabsolute discretion,
policy goes to add,profile
for member reviseinformation
or remove any content or information without notice.
as well.
any special, incidental, or consequential damage caused or alleged to be caused directly or indirectly by the informati
abusive, vulgar, hateful, harassing, obscene, profane, sexually oriented, threatening, invasive of a person’s privacy,
None
Legalofactions
the techniques,
can be taken exercises
againstoryou.
dietsYou
presented
also agree by SLFitness
not to post products are intended
any copyrighted for persons
material under
unless the 16 years
copyright is o
2. from the owner
Accuracy of the copyrighted
and availability material. Spam, flooding, advertisements, chain letters, pyramid schemes, and s
of information
to this forum.
It is impossible
While for Us toefforts
We use reasonable confirmtothe validity
include of content
accurate and upfrom
to users. Comments in
date information andtheforums aremake
Site, We un-moderated
no warrantiesand oa
contributions from users, We are not responsible for any content posted. We do not warrant the accuracy, complet
accuracy.
informationWe assume
presented. no liability or responsibility
The messages express theforviews
any errors
of theorauthor,
omissions in the content
not necessarily theof the Site.
views Contact
of this Stefan
Site. Anyon
anyis objectionable
information is is encouraged
incorrectly to notify
reported. Us immediately.
Response times byWe have to
coaches theemails,
rights to remove
mobile objectionable
contact, or skype content, with
is not garante
determine that removal is necessary. This is a manual process, however, so please realise that we may not be able t
We reserve the
messages right, at our
immediately. Thisabsolute discretion,
policy goes to add,profile
for member reviseinformation
or remove any content or information without notice.
as well.
3. You
Yourremain
use ofsolely responsible for the content of your messages, and you agree to indemnify and hold harmless the
this website
reveal your identity (or any information we have about you) in the event of a complaint or legal action arising from
Your
It isuse
yourofresponsibility
and browsingto in present
the Site clean
are atand
youraccurate
risk. Neither We norwith
information any other
regardparty involved
to your in creating,
user details. producing,
Any information
be removed.
any direct,
Please incidental,
note that with consequential,
each contribution indirect,
you or punitive
post, your IPdamages
addressarising out ofinyour
is recorded, theaccess to, oryou
event that useneed
of, the Site.
to be banO
usecontacted.
or internal We reservepurposes,
business the right to youban
mayanynot
user from the
without ourSite.
prior written consent:
4. Law, Jurisdiction and Language
Copy,
Any reproduce,
matter thatuse arisesor otherwise
out of yourdeal usewith anySite
of this content on the
(including anySite
contract entered between you and us through the
law and subject to the exclusive jurisdiction of the
Modify, distribute or re-post any content on the Site for any purpose courts The Netherlands. All contracts shall be concluded in Engli
5. Ownership and rights
Reproduce, crawl, frame,
The trademarks, link service
logos, and to or deep-link into this Sitethe
marks (collectively on“Trademarks”)
or from any other website
displayed on the Site, are registered and u
SLFitness Ltd and others. Nothing contained on the
Use the content of the Site for any commercial exploitation whatsoever. Site should be construed as granting, by implication, estoppel, o
use any Trademark displayed on the Site without the written permission of SLFitness or such third party that may o
the Site.
Without Your misuse
limiting of the Trademarks
the foregoing, everythingdisplayed
on the Site onisthe Site, ortoany
provided youother content
“as is” withoutonwarranty
the Site, except as provided
of any kind, either e
strictly prohibited. You are also advised that we will aggressively enforce our intellectual property rights to the fulle
not limitedofto,
seeking the implied
criminal warranties of merchantability, fitness for a particular purpose, or non-infringement. Please
prosecution.
not6. allow
Copyright
the exclusion of implied warranties, so some of the above exclusions may not apply to you. Check your loca
You should assume that everything you see or read on the Site is copyrighted unless otherwise noted and may not
limitations
these Terms regarding the exclusion
and Conditions or inoftheimplied
text onwarranties. We also
the Site without theassume
writtenno responsibility,
permission and shallLtd.
of SLFitness notWe beneither
liable forw
of materials displayed on the Site will not infringe rights of third parties not owned by
may infect, your computer equipment or other property on account of your access to, use of, or browsing in the Site or affiliated with Us.
7. Review of Terms of Use
materials,
We may data,at anytext,
timeimages, video,Terms
revise these or audio frombythe
of Use Site. this page. You are bound by any such revisions and shou
updating
page to review the then current Terms of Use to which you are bound.
Any8. communication
Refunds or material you transmit to the Site by electronic mail or otherwise, including any data, question
SLFitness
like is extremely
is, and will be treatedpassionate and devoted
as, non-confidential andtonon-proprietary.
his clients, if within 6 weeks
Anything youoftransmit
being a client
or postyou
mayarebenot happy
used by Usy
membership minus the cost of the MEALPLANNER Excel Diet Tool. One time training plans and diet plans are non re
including, but not limited to, reproduction, disclosure, transmission, publication, broadcast and posting. Furthermore
concepts, know-how, or techniques contained in any communication you send to the Site for any purpose whatsoeve
developing, manufacturing and marketing products/services using such information. We have not reviewed all of the
responsible for the content of any off-site pages or any other sites linked to the Site. Your linking to any other off-site
risk.
You agree that no submissions provided by you to the Site will violate any right of any third party, including, without l
privacy or other personal or proprietary right(s). You are and shall remain solely responsible for any submissions you
Whilst We take every care to ensure that no defamatory, offensive, indecent or other sensitive material appears on th
enter the Site at your own risk.
You agree, through your use of both the public and private parts of this Site, that you will not post any material which
abusive, vulgar, hateful, harassing, obscene, profane, sexually oriented, threatening, invasive of a person’s privacy, or
Legal actions can be taken against you. You also agree not to post any copyrighted material unless the copyright is ow
from the owner of the copyrighted material. Spam, flooding, advertisements, chain letters, pyramid schemes, and so
this forum.
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Welcome to the actual Tool where you will be customizing y

First thing you are going to do is calculating your Basal Metalic

Remember that this is just an indication, your true calorie expen

untrackable variables.

Simply follow the steps below and I will guide you through:

Step 1: Fill in your personal details in red under ''Your Details''.

most part.

There are notes added to some factors (the red triangle in the c

Read the note at 'Activity Level' to see what your level is.

Step 2: Select either Maintenance, Cut or Bulk, depending on y

Click on the cell to see the dropdown menu appear.

Step 3: Change your preferred macronutrient ratio. The default

want to change it.

The total has to be 100%

Step 4: Your calculated amount of calories, protein, carbohydra

Use this as a guideline in your mealplan.

I can not make a cookie cutter mealplan for everybody to use b

adjustments for their diet that will help you achieve your goal.

However, you can still use the macronutrient guidelines that is c

The diet displayed in default is just an example to show you the

Are you not seeing results on your own? Dont know what foods
Then sign up for my online coaching and together we will create
 Go to: www.StefanLamers.com/Online-Coaching for more in

Gender (male / female)

Age
Length (in cm) 1 inch = 2.54 cm
Bodyweight (in kg) 1 kg = 2.205 lb
Body fat % Maintenance
Lean body mass (in kg) Cut
Activity level Bulk

Cut
Protein : 30%
Carbs : 40%
Fat : 30%
Current amount of grams:
Current amount of kcal:
Current percentage ratio:
You now know how many calories, protein, carbohydrates and f

Step 5: Select a food under the 'Foods' tab with the preferred 'Q

Step 6: When you want to see how many calories or grams of p

to see your current amount of calories and grams of every macr

Step 7: When you are done you can go to the next chapter (Pri
printable format.
On the next sheet you will have the possibility to add in not

Time / Meal Foods

oats
XXL - Whey Delicious
blueberries
milk, 1.5% fat
XXL - Omega 3
XXL - Multivitamin
Previous XXL - Fat Attack
XXL - Green Tea EGCG
Total

Meal #2 eggs
 bread, multi-grain
spinach
---------------
---------------
---------------
---------------
---------------
Total

Meal #3 rice, white, long-grain

salmon
Mixed vegetables
olive oil
---------------
---------------
---------------
---------------
Total

Meal #4 XXL - Pre Workout

XXL - Essential Amino Sta
XXL - CreaShock Powder
---------------
---------------
---------------
---------------
---------------
Total

Meal #5 chicken, breast meat

rice, white, long-grain
beans, kidney
---------------
---------------
---------------
---------------
---------------
Total

Meal #6 almonds
quark, nonfat (curd cheese
rice cakes (snack)
XXL - Whey Delicious
---------------
---------------
---------------
---------------
Total
ou will be customizing your meal plan!

lating your Basal Metalic Rate, the amount of calories you need just to maintain your bodyweight.

n, your true calorie expenditure can not be exactly calculated because there are too many

will guide you through:

red under ''Your Details''. These are the factors that will influence your metabolism for the

s (the red triangle in the corner of the cell) that will give you additional information of the factor.

what your level is.

ut or Bulk, depending on your goal, to see how many calories you eventually need.
menu appear.

nutrient ratio. The default ratio is fine and recommended by me so don't worry if you don't

ories, protein, carbohydrates and fat is now shown in yellow.

an for everybody to use because every person is different and needs different tweaks and
you achieve your goal.

utrient guidelines that is calculated with the percentages where you can start with.

example to show you the possibilities. Change it up!

n? Dont know what foods to eat? How much to eat? Or you simply think you can achieve more?
nd together we will create lifechanging results.
ne-Coaching for more information or to sign up.

Your Details Basal Metabolic Rate :

- sex BMI : 23.8 kg/m2
- years Lean BMI : 20.3 kg/m2
175 cm
73 kg Basal Metabolic Rate : 1710
15 % Maintenance : 2651
62.05 kg Cut : 15% kcal 2253
1.55 activity Bulk : 15% kcal 3049

2,253 Kcal
169 Grams
225 Grams
75 Grams
193 263 57
2,358 773 1,053 517
33% 45% 22%
otein, carbohydrates and fats to aim for so you can start putting together your meals.

s' tab with the preferred 'Quantity' (in grams). Click on the cell to see the dropdownmenu appear.

any calories or grams of protein, carbohydrates or fats you have left, you can always scroll back up
and grams of every macronutrient.

go to the next chapter (Printable Mealplan) to see your finished and very own Mealplan in a

possibility to add in notes for every meal!

Quantity (g) Kcal Protein Carbs Fat

50 194.5 8.4 33.1 3.5
30 117.6 23.7 2.1 1.2
50 28.5 0.4 7.2 0.2
250 115.0 8.3 12.2 3.7
3 0.0 0.0 0.0 0.0
1 0.0 0.0 0.0 0.0
1 0.0 0.0 0.0 0.0
1 0.0 0.0 0.0 0.0
455.6 40.9 54.7 8.5

120 171.6 15.1 0.9 11.9

 70 185.5 9.4 30.3 3.0
150 34.5 4.3 5.4 0.6
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
391.6 28.7 36.7 15.5

50 182.5 3.6 40.0 0.3

100 142.0 19.8 0.0 6.3
150 39.0 1.5 4.5 0.2
10 88.4 0.0 0.0 10.0
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
451.9 24.9 44.5 16.8

20 12.7 0.2 2.7 0.1

20 0.0 0.0 0.0 0.0
5 0.0 0.0 0.0 0.0
0 0.0 0.0 0.0 0.0
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
12.7 0.2 2.7 0.1

100 114.0 21.2 0.0 2.6

50 182.5 3.6 40.0 0.3
50 166.5 11.8 30.0 0.4
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
463.0 36.6 70.0 3.3

20 115.0 4.2 4.3 9.9

250 156.8 30.0 7.5 0.8
50 193.5 4.1 40.8 1.4
30 117.6 23.7 2.1 1.2
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
582.9 62.0 54.7 13.2
Next Page
 Maintenance
Cut
Bulk

Next Page
xt Page
xt Page
 Meal Plan
Calories Protein Carbs Fat
TOTAL 2,358 193 263 57
TOTAL Kcal: 773 1,053 517
% 33% 45% 22%

Meal #1
Foods Quantity (g) Calories Protein Carbs Fat
oats 50 194.5 8.4 33.1 3.5
XXL - Whey Delicious 30 117.6 23.7 2.1 1.2
blueberries 50 28.5 0.4 7.2 0.2
milk, 1.5% fat 250 115.0 8.3 12.2 3.7
XXL - Omega 3 3 0.0 0.0 0.0 0.0
XXL - Multivitamin 1 0.0 0.0 0.0 0.0
XXL - Fat Attack 1 0.0 0.0 0.0 0.0
XXL - Green Tea EGCG 1 0.0 0.0 0.0 0.0
Total 455.6 40.9 54.7 8.5
Notes:

Meal #2
Foods Quantity (g) Calories Protein Carbs Fat
eggs 120 171.6 15.1 0.9 11.9
bread, multi-grain 70 185.5 9.4 30.3 3.0
spinach 150 34.5 4.3 5.4 0.6
--------------- 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
Total 392 28.7 36.7 15.5
Notes:

Meal #3
Foods Quantity (g) Calories Protein Carbs Fat
rice, white, long-grain 50 182.5 3.6 40.0 0.3
salmon 100 142.0 19.8 0.0 6.3
Mixed vegetables 150 39.0 1.5 4.5 0.2
olive oil 10 88.4 0.0 0.0 10.0
--------------- 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
Total 452 24.9 44.5 16.8
Notes:

Meal #4
Foods Quantity (g) Calories Protein Carbs Fat
XXL - Pre Workout 20 12.7 0.2 2.7 0.1
XXL - Essential Amino Stack 20 0.0 0.0 0.0 0.0
XXL - CreaShock Powder 5 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
Total 13 0.2 2.7 0.1
Notes:

Meal #5
Foods Quantity (g) Calories Protein Carbs Fat
chicken, breast meat 100 114.0 21.2 0.0 2.6
rice, white, long-grain 50 182.5 3.6 40.0 0.3
beans, kidney 50 166.5 11.8 30.0 0.4
--------------- 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
Total 463 36.6 70.0 3.3
Notes:

Meal #6
Foods Quantity (g) Calories Protein Carbs Fat
almonds 20 115.0 4.2 4.3 9.9
quark, nonfat (curd cheese, fromage frais) 250 156.8 30.0 7.5 0.8
rice cakes (snack) 50 193.5 4.1 40.8 1.4
XXL - Whey Delicious 30 117.6 23.7 2.1 1.2
--------------- 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
Total 583 62.0 54.7 13.2
Notes:
 Date Weight
Week 1 ?-?-2017 kg / lbs
Week 2 kg / lbs
Week 3 kg / lbs
Week 4 kg / lbs
Week 5 kg / lbs
Week 6 kg / lbs
Week 7 kg / lbs
Week 8 kg / lbs
Week 9 kg / lbs
Week 10 kg / lbs
Week 11 kg / lbs
Week 12 kg / lbs

Measuring and tracking your progress is key to succes and

I've set up a progression chart for 12 weeks where you can track

When measuring weight, be sure that there aren't any other vari
measure on the same day, same time, right after you woke up a
probably the most accurate).

This way you measurement is by far more accurate and gives yo

When you're losing weight aim for 0,7kg/2lbs per week. When g

Keep track of every measurement so you can see your progress

Use the measurements as a tool just as you do with your weight

measurements should go up slowly except for the taille and wai
Ofcourse your belly will stick out a little bit more than usual beca
Previous up this shouldnt be a problem.

This way, along with your weight and visual checkups in the mirr
 Taille Waist Upper leg Upper arm
cm / inch cm / inch cm / inch cm / inch
cm / inch cm / inch cm / inch cm / inch
cm / inch cm / inch cm / inch cm / inch
cm / inch cm / inch cm / inch cm / inch
cm / inch cm / inch cm / inch cm / inch
cm / inch cm / inch cm / inch cm / inch
cm / inch cm / inch cm / inch cm / inch
cm / inch cm / inch cm / inch cm / inch
cm / inch cm / inch cm / inch cm / inch
cm / inch cm / inch cm / inch cm / inch
cm / inch cm / inch cm / inch cm / inch
cm / inch cm / inch cm / inch cm / inch

s is key to succes and achieving goals.

eks where you can track your progress week to week by weight and measurements.

ere aren't any other variables than the date. What I mean by that is: every week you
ght after you woke up and went to the bathroom and in the same outfit (none is

re accurate and gives you a better view of where you're at.

/2lbs per week. When gaining weight aim for 1kg/2,2lbs per month.

u can see your progress while on the program and afterwards.

you do with your weight. When you're trying to gain musclemass for example, all the
ept for the taille and waist.
bit more than usual because of the food intake but in the morning when you just woke
Next
Page
ual checkups in the mirror or by photos, you can accurately track your progress.
Next
Page
Previous
Hey! On this page we will delve into flexible dieting, “clean” vs “dirty” foods and how to implement Flexib

Why Extreme Dieting sucks (in the long term)

More often than not, diets that present a lot of bland meals and limiting food choices are not sustainable in
demands and lack of balance. Boring ‘’fitness’’ diets consisting of chicken, rice and broccoli, for example, a
for the combination of body composition and performance. But it is not sustainable for a long period of time

Switching every month or few month is recommended unless you enjoy the diet and there is no need to sw

I personally have 3 meals that I eat every day and did so many years. I simply don’t get bored of eggs, oat
However, you might be different and adjusting food choices after you’re into your diet for some time can dif

Now instead of always switching foods in your diet you might also (or do both) implement Flexible Dieting
Flexible dieting means you keep track of your calories and macronutrients and you replace an existing me
you crave. I like to implement this to change up the diet and satisfied the client if the strict diet is no longer

This might be Clean or Dirty foods that is up to you.

Before we get into the Dirty vs Clean part, I want to replace ‘’clean’’ with ‘’nutrient dense’’, meaning: A lot o
source relative to the quantity. This will not cover all the foods and there are some exceptions but in genera

You might think; ‘’But eating dirty foods consistently will be unhealthy and affect my body composition.’’

The ‘’’toxicity’’ of the ‘’dirty’’ foods are in the dose.

Now don’t get me wrong, there is plenty of research that goes into the potential effects of things like artifici
additives, but frankly if you’re not consuming these things day-in and day-out in gross quantities there is lit
Some good examples that come to mind are partially hydrogenated oils and high-fructose corn syrup;
received a terrible reputation, especially with their increasing use in our food supply and the concomitant ri

Transfats that are produced from partial hydrogenation of oils have been shown to promote cardiac comp
quantities, but if you’re taking in say less than 1g of trans fat per day (which is not that hard to do unless yo
by the dozen) then the health effects will be negligible.

And as far as high-fructose corn syrup goes, it’s yet another case of limiting your intake, but frankly if you’r
diet and controlling calorie intake, a bit of high-fructose corn syrup won’t make or break your physique or h

Preaching flexible dieting and having ‘’dirty’’ foods in moderation to a herd of extremist bodybuilders won’t
agree, If you have an extreme fitness goal and willing to do whatever it takes then eating for performance i
has to be minimized. Flexible dieting is meant for the large majority of fitness enthusiasts.

Depending on the individual’s goals I always leave some caloric room for my clients to enjoy some foods o
about 1 cup more or less of sauce with a meal.

Let me give you some guidelines for implementing flexible dieting. (if you’re getting coached by me
through this together.)

If you crave something or you are eating out on some occasion then prepare for this; leave o
many calories and macronutrients this meal contains. This will give you an indication of how
restaurant or something. If you’re going to eat something that is completely different in macro
for example: Donuts instead of a chicken salad, then try to compensate for the loss in protein

Don’t fool yourself, replacing a meal everyday with donuts or other junkfood isn’t the best sce
same. Your body composition and performace will probably suffer by going off your diet too o

If you’re bulking it’s a little easier as you have more calories to eat and the micronutrient nee
have appetite issues you could probably eat a small chocolate bar after your training to incre
harming your diet or body. For myself, I eat 500 calories a day of ‘’less clean’’ foods just to fu

Want to go get coached and reach your goals together, or just need a mealplan made for you?
Go to www.Stefanlamers.com/Online-Coaching and sign up!

Email me at Stefan@Stefanlamers.com if you need advice or have any questions about flexible dieting.
 to implement Flexible Dieting into your Meal plan.

re not sustainable in the long run due to their

occoli, for example, are without a doubt the best
a long period of time; we’re humans, not machines.

ere is no need to switch.

et bored of eggs, oats, lean beef and rice.

or some time can difinitely help sustain a diet .

ent Flexible Dieting.

place an existing meal of your diet with something
rict diet is no longer enjoyable.

se’’, meaning: A lot of micronutrients within the food

eptions but in general lines this applies.

dy composition.’’

of things like artificial ingredients and other food

quantities there is little to be afraid of.
uctose corn syrup; both ingredients have
nd the concomitant rise in obesity rates.

omote cardiac complications even in rather small

hard to do unless you plan on inhaling Big Mac’s

e, but frankly if you’re eating an otherwise healthy

k your physique or health.

bodybuilders won’t do any good and I have to

ng for performance is required and flexible dieting

enjoy some foods or atleast don’t have to worry

ting coached by me I will help you and go

pare for this; leave one meal out for the day and see how
an indication of how much you can eat when you’re at a
ely different in macronutrients from your planned meal for
for the loss in protein and vegetables in other meals.

ood isn’t the best scenario even if the calories are the
ng off your diet too often.

he micronutrient needs are almost the same. So if you

your training to increase your calories a little bit without
lean’’ foods just to fuel my metabolism and to grow.

Next Page
out flexible dieting.
 1 2
Foods Quantity (g)
--------------- 1
almonds 100
amino acids, BCAA's 100
amino acids, EAA's 100
apple juice 100
apples 100
apricots 100
apricots, dried 100
asparagus 100
aubergine (eggplant) 100
bananas 100
barley 100
beans, black 100
beans, kidney 100
beans, pink 100
beans, pinto 100
beans, red (kidney) 100
beans, small white 100
beans, snap, green 100
beans, snap, yellow 100
beans, white 100
beans, white (navy) 100
beans, yellow 100
beef jerky (snack) 100
Previous beef, lean 100
beef, sliced 100
beets 100
blood sausage 100
blueberries 100
bread, multi-grain 100
bread, oatmeal 100
bread, pita, white 100
bread, pita, whole-wheat 100
bread, raisin 100
bread, rye 100
bread, wheat 100
bread, white 100
bread, white, toasted 100
bread, whole-wheat 100
Brinta classic (whole grain wheat flour) 100
broccoli 100
brownies 100
brussels sprouts 100
buckwheat 100
buckwheat flour 100
Butter 100
cabbage 100
cabbage, red 100
cabbage, savoy 100
canola oil 100
cantaloupe, melon 100
carrot juice 100
carrots 100
casein/milk, concentrate 100
casein/milk, isolate 100
cashew nuts 100
cauliflower 100
cheese, gouda 100
cherries, sour 100
cherries, sour, canned 100
cherries, sweet 100
chestnut 100
chicken, breast meat 100
chicken, breast, sliced 100
chicken, leg meat 100
chicken, liver 100
chickpeas 100
chicory (witlof) 100
chocolate, dark, 45-59% cacao 100
chocolate, dark, 60-69% cacao 100
chocolate, dark, 70-85% cacao 100
chocolate, milk 100
chocolate, white 100
chocolate-flavored hazelnut spread 100
cocoa powder 100
coconut 100
cod 100
collard 100
corn (maize), dried 100
corn (maize), raw 100
corn oil (maize oil) 100
cottage cheese, 1% fat 100
cottage cheese, 2% fat 100
cottage cheese, fat 100
cottage cheese, nonfat 100
couscous 100
crab 100
crab, canned 100
creatine 100
crispbread, fiber (Wasa) 100
crispbread, rye (Euroshopper) 100
croissants, butter 100
cucumber 100
cuttlefish (squid, inkfish) 100
deer, lean 100
dextrose (glucose) 100
duck, liver, raw 100
duck, meat without skin 100
egg white 100
egg yolk 100
eggplant (aubergine) 100
eggs 100
figs, dried 100
fish oil, salmon 100
flatfish (sole, flounder) 100
flaxseed oil 100
flaxseeds 100
french fries 100
frog legs 100
fructose 100
garlic 100
goose, liver, raw 100
goose, meat without skin 100
grape juice 100
grapefruit 100
grapefruit juice 100
grapes 100
haddock 100
halibut 100
ham (pork), sliced 100
hazelnuts (filberts) 100
herring 100
honey 100
honeydew melon 100
horse, lean 100
hotdog 100
kale 100
Kellogg's Special K (cereal) 100
Kellogg's Special K chocolate (cereal) 100
Kellogg's Special K red berries (cereal) 100
kiwi fruit 100
lactose 100
lamb, lean 100
Latte Macchiato 100
lemon juice 100
lentils 100
lettuce, green 100
lettuce, red 100
lima beans 100
litchis 100
litchis, dried 100
liver pate 100
liver sausage 100
lobster 100
macaroni, dry 100
mackerel 100
maltodextrin 100
milk powder, nonfat, dry 100
milk, 1% fat 100
milk, 1.5% fat 100
milk, 2% fat 100
milk, nonfat (skimmed) 100
milk, whole (3.25% fat) 100
millet 100
Mixed vegetables 100
mozarella cheese, fat 100
mozarella cheese, low fat 100
muesli, dried fruit and nuts 100
mungo beans 100
mushrooms, white 100
mussels 100
nachos chips (snack) 100
nachos with cheese 100
nectarine 100
noodles, eggs 100
oats 100
oats, fine powder 100
okra 100
olive oil 100
olives 100
onions 100
orange juice 100
oranges 100
ostrich, meat 100
pancakes 100
papayas 100
pasta, dry 100
pate de foie gras, goose 100
peaches 100
peaches, dried 100
peanut butter (>90%) 100
peanuts, roasted 100
pears 100
peas 100
pecans (nuts) 100
pepper, green, sweet 100
pepper, red, sweet 100
pepper, yellow, sweet 100
pickled cucumber 100
pineapple 100
pineapple juice 100
pineapple, canned 100
pistachio nuts 100
pistachio nuts, roasted, salt 100
plums 100
plums, dried 100
pollock 100
popcorn cakes 100
popcorn, air-popped 100
popcorn, oil-popped 100
pork, bacon 100
pork, lean loin 100
pork, leg (ham), lean 100
potato 100
potato chips (snack) 100
potatoes, red 100
potatoes, white 100
pumpkin 100
quark, nonfat (curd cheese, fromage frais) 100
radishes 100
raisins, dried 100
raspberries 100
rice cakes (snack) 100
rice, brown, long-grain 100
rice, white, long-grain 100
rice, white, medium-grain 100
rice, white, short-grain 100
roughy, orange 100
rye 100
salmon 100
shallots 100
shrimps 100
soybean oil 100
soybeans 100
soybeans, green 100
soybeans, sprouted 100
spaghetti, dry 100
spaghetti, dry, enriched 100
spaghetti, spinach, dry 100
spaghetti, whole-wheat, dry 100
spinach 100
spinach, canned 100
squash, summer 100
squid (inkfish, cuttlefish) 100
squid, fried (inkfish, cuttlefish) 100
strawberries 100
sugar, brown 100
sugar, powdered 100
sugar, table (sucrose) 100
sunflower oil 100
sweet potato 100
swordfish 100
tilapia fish 100
tomatoes 100
tomatoes, canned 100
tomatoes, orange 100
tomatoes, yellow 100
tortilla chips (snack) 100
trout 100
tuna, bluefin 100
tuna, canned in water 100
tuna, yellowfin 100
turkey ham, sliced 100
turkey, breast meat 100
turkey, leg meat 100
turkey, liver, raw 100
turnips 100
veal, lean 100
vitargo 100
wafers, chocolate 100
wafers, vanilla 100
walnuts 100
water 100
watermelon 100
waxy maize starch 100
wheat 100
wheat flour, whole-grain 100
whey, concentrate 100
whey, isolate 100
whitefish 100
XXL - Caffeine Booster 100
XXL - CreaShock Powder 100
XXL - Delicious Pancakes 100
XXL - Essential Amino Stack 100
XXL - Fat Attack 100
XXL - Green Tea EGCG 100
XXL - Mega Grow 100
XXL - Melatonin 3mg 100
XXL - Multivitamin 100
XXL - Omega 3 100
XXL - Pre Workout 100
XXL - Vitamin D3 100
XXL - Whey Delicious 100
XXL - Whey Isolate 100
yam (sweet potato) 100
yogurt, fat 100
yogurt, nonfat 100
zucchini (courgette) 100
 3 4 5 6
Kcal Protein Carbs Fat How To Add In Your Own Foods:
0.0 0.0 0.0 0.0
575.0 21.2 21.7 49.4 Step 1: Read the label on the food you
400.0 100.0 0.0 0.0
400.0 100.0 0.0 0.0 Step 2: Insert a new row in the category
46.0 0.1 11.3 0.1 click on a cell in the nutrition table. Click
52.0 0.3 13.8 0.2 ENTIRE ROW
48.0 1.4 11.1 0.4
241.0 3.4 62.6 0.5 Step 3: Enter the name of the product in
20.0 2.2 3.9 0.1 nutritional facts behind in the dedicated
24.0 1.0 5.7 0.2 other foods.
89.0 1.1 22.8 0.3
352.0 9.9 77.7 1.2 Note: Add in the nutritional facts for 100
341.0 21.6 62.4 1.4
333.0 23.6 60.0 0.8 You can now use your new food in th
343.0 21.0 64.2 1.1
347.0 21.4 62.6 1.2
337.0 22.5 61.3 1.1
336.0 21.1 62.3 1.2
31.0 1.8 7.0 0.2
31.0 1.8 7.1 0.1
333.0 23.4 60.3 0.9
337.0 22.3 60.8 1.5
345.0 22.0 60.7 2.6
153.0
141.0
31.1
21.6
2.8
0.0
1.9
5.5 Next Page
176.0 28.1 5.7 3.8
43.0 1.6 9.6 0.2
379.0 14.6 1.3 34.5
57.0 0.7 14.5 0.3
265.0 13.4 43.3 4.2
269.0 8.4 48.5 4.4
275.0 9.1 55.7 1.2
266.0 9.8 55.0 2.6
274.0 7.9 52.3 4.4
258.0 8.5 48.3 3.3
266.0 10.9 47.5 3.6
266.0 7.6 50.6 3.3
293.0 9.0 54.4 4.0
247.0 13.0 41.3 3.4
325.0 11.0 65.0 2.1
34.0 2.8 6.6 0.4
405.0 4.8 63.9 16.3
43.0 3.4 9.0 0.3
343.0 13.3 71.5 3.4
335.0 12.6 70.6 3.1
716.0 0.9 0.1 81.0
 25.0 1.3 5.8 0.1
31.0 1.4 7.4 0.2
27.0 2.0 6.1 0.1
884.0 0.0 0.0 100.0
34.0 0.8 8.2 0.2
40.0 1.0 9.3 0.2
41.0 0.9 9.6 0.2
375.0 83.0 4.7 2.7
374.0 88.0 1.7 1.7
553.0 18.2 30.2 43.9
25.0 1.9 5.0 0.3
356.0 24.9 2.2 27.4
50.0 1.0 12.2 0.3
75.0 0.7 19.3 0.1
63.0 1.1 16.0 0.2
196.0 1.6 44.2 1.3
114.0 21.2 0.0 2.6
79.0 16.8 2.2 0.4
120.0 20.1 0.0 3.8
119.0 16.9 0.7 4.8
364.0 19.3 60.7 6.0
17.0 0.9 4.0 0.1
546.0 4.9 61.2 31.3
579.0 6.1 52.4 38.3
598.0 7.8 45.9 42.6
535.0 7.7 59.4 29.7
539.0 5.9 59.2 32.1
541.0 5.4 62.2 29.7
228.0 19.6 57.9 13.7
354.0 3.3 15.2 33.5
82.0 17.8 0.0 0.7
30.0 2.5 5.7 0.4
365.0 9.4 74.3 4.7
86.0 3.3 18.7 1.4
884.0 0.0 0.0 100.0
72.0 12.4 2.7 1.0
86.0 11.8 3.7 2.5
98.0 11.1 3.4 4.3
72.0 10.3 6.7 0.3
376.0 12.8 77.4 0.6
87.0 18.1 0.0 1.1
99.0 20.5 0.0 1.2
0.0 0.0 0.0 0.0
351.0 13.0 48.0 6.5
340.0 9.5 63.0 1.5
406.0 8.2 45.8 21.0
12.0 0.6 2.2 0.2
79.0 16.2 0.8 0.7
120.0 23.0 0.0 2.4
400.0 0.0 100.0 0.0
136.0 18.7 3.5 4.6
135.0 18.3 0.9 6.0
48.0 10.9 0.7 0.2
317.0 15.9 3.6 26.5
24.0 1.0 5.7 0.2
143.0 12.6 0.8 9.9
249.0 3.3 63.9 0.9
902.0 0.0 0.0 100.0
91.0 18.8 0.0 1.2
884.0 0.0 0.0 100.0
534.0 18.3 28.9 42.2
331.0 3.5 40.1 17.4
73.0 16.4 0.0 0.3
400.0 0.0 100.0 0.0
149.0 6.4 33.1 0.5
133.0 16.4 6.3 4.3
161.0 22.8 0.0 7.1
60.0 0.4 14.8 0.1
32.0 0.6 8.1 0.1
38.0 0.5 9.0 0.1
69.0 0.7 18.1 0.2
87.0 18.9 0.0 0.7
110.0 20.8 0.0 2.3
116.0 21.0 1.0 3.2
628.0 15.0 16.7 60.8
158.0 18.0 0.0 9.0
304.0 0.3 82.4 0.0
36.0 0.5 9.1 0.1
133.0 21.4 0.0 4.6
247.0 10.6 18.4 14.8
50.0 3.3 10.0 0.7
379.0 22.5 71.0 1.6
387.0 5.7 83.3 5.7
369.0 12.4 80.6 1.0
61.0 1.1 14.7 0.5
400.0 0.0 100.0 0.0
143.0 20.9 0.0 5.9
421.0 11.4 63.4 12.8
21.0 0.4 6.5 0.3
353.0 25.8 60.1 1.1
15.0 1.4 2.8 0.2
16.0 1.3 2.3 0.2
338.0 21.5 63.4 0.7
66.0 0.8 16.5 0.4
277.0 3.8 70.7 1.2
319.0 14.2 1.5 28.0
326.0 14.1 2.2 28.5
90.0 18.8 0.5 0.9
371.0 13.0 74.7 1.5
205.0 18.6 0.0 13.9
400.0 0.0 100.0 0.0
362.0 36.2 52.0 0.8
42.0 3.4 5.0 1.0
46.0 3.3 4.9 1.5
50.0 3.3 4.8 2.0
34.0 3.4 5.0 0.1
61.0 3.2 4.8 3.3
378.0 11.0 72.9 4.2
26.0 1.0 3.0 0.1
300.0 22.2 2.2 22.4
254.0 24.3 2.8 15.9
340.0 9.7 77.8 4.9
341.0 25.2 59.0 1.6
22.0 3.1 3.3 0.3
86.0 11.9 3.7 2.2
514.0 8.2 61.7 26.1
306.0 8.1 32.2 16.8
44.0 1.1 10.6 0.3
384.0 14.2 71.3 4.4
389.0 16.9 66.3 6.9
388.0 8.5 70.7 7.9
31.0 2.0 7.0 0.1
884.0 0.0 0.0 100.0
115.0 0.8 6.3 10.7
40.0 1.1 9.3 0.1
47.0 0.7 11.0 0.2
47.0 0.9 11.8 0.1
115.0 22.9 0.0 2.0
194.0 5.2 36.7 2.5
39.0 0.6 9.8 0.1
371.0 13.0 74.7 1.5
462.0 11.4 4.7 43.8
39.0 0.9 9.5 0.3
239.0 3.6 61.3 0.8
588.0 25.1 19.6 50.4
585.0 23.7 21.5 49.7
58.0 0.4 15.5 0.1
341.0 24.6 60.4 1.2
691.0 9.2 13.9 72.0
20.0 0.9 4.6 0.2
31.0 1.0 6.0 0.3
27.0 1.0 6.3 0.2
11.0 0.3 2.3 0.2
50.0 0.5 13.1 0.1
53.0 0.4 12.9 0.1
60.0 0.5 15.6 0.1
562.0 20.3 27.5 45.4
568.0 21.4 26.8 46.0
46.0 0.7 11.4 0.3
240.0 2.2 63.9 0.4
 92.0 19.4 0.0 1.0
384.0 9.7 80.1 3.1
387.0 12.9 77.9 4.5
583.0 7.3 45.1 43.6
458.0 11.6 0.7 45.0
120.0 20.7 0.0 3.5
136.0 20.5 0.0 5.4
77.0 2.0 17.5 0.1
542.0 6.6 50.8 36.4
70.0 1.9 15.9 0.1
69.0 1.7 15.7 0.1
26.0 1.0 6.5 0.1
62.7 12.0 3.0 0.3
16.0 0.7 3.4 0.1
299.0 3.1 79.2 0.5
52.0 1.2 11.9 0.7
387.0 8.2 81.5 2.8
370.0 7.9 77.2 2.9
365.0 7.1 80.0 0.7
360.0 6.6 79.3 0.6
358.0 6.5 79.2 0.5
76.0 16.4 0.0 0.7
338.0 10.3 75.9 1.6
142.0 19.8 0.0 6.3
72.0 2.5 16.8 0.1
106.0 20.3 0.9 1.7
884.0 0.0 0.0 100.0
446.0 36.5 30.2 19.9
147.0 13.0 11.1 6.8
122.0 13.1 9.6 6.7
371.0 13.0 74.7 1.5
371.0 13.0 74.7 1.5
372.0 13.4 74.8 1.6
348.0 14.6 75.0 1.4
23.0 2.9 3.6 0.4
23.0 2.8 3.4 0.5
16.0 1.2 3.4 0.2
92.0 15.6 3.1 1.4
175.0 17.9 7.8 7.5
32.0 0.7 7.7 0.3
380.0 0.1 98.1 0.0
389.0 0.0 99.8 0.0
387.0 0.0 100.0 0.0
884.0 0.0 0.0 100.0
86.0 1.6 20.1 0.1
121.0 19.8 0.0 4.0
96.0 20.1 0.0 1.7
18.0 0.9 3.9 0.2
17.0 0.8 4.0 0.1
16.0 1.2 3.2 0.2
 15.0 1.0 3.0 0.3
489.0 7.8 65.6 23.4
148.0 20.8 0.0 6.6
144.0 23.3 0.0 4.9
128.0 23.6 0.0 3.0
108.0 23.4 0.0 1.0
124.0 19.6 2.9 3.8
111.0 24.6 0.0 0.7
108.0 20.4 0.0 2.4
228.0 17.8 2.3 16.4
28.0 0.9 6.4 0.1
116.0 20.2 0.0 3.3
368.0 0.0 92.0 0.0
433.0 6.6 72.4 14.2
441.0 5.0 73.6 15.2
654.0 15.2 13.7 65.2
0.0 0.0 0.0 0.0
30.0 0.6 7.6 0.2
352.0 0.0 88.0 0.0
342.0 11.3 75.9 1.7
339.0 13.7 72.6 1.9
407.0 80.0 6.0 7.0
368.0 89.0 0.7 1.0
134.0 19.1 0.0 5.9
0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0
451.4 36.0 37.5 17.5
0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0
148.8 8.0 29.2 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
63.4 1.2 13.3 0.3
0.0 0.0 0.0 0.0
392.0 79.0 7.0 4.0
370.0 93.0 2.0 1.0
118.0 1.5 27.9 0.2
61.0 3.5 4.7 3.3
56.0 5.7 7.7 0.2
17.0 1.2 3.1 0.3
 Your Own Foods:

he label on the food you want to add in.

new row in the category you want with a right

the nutrition table. Click INSERT and then,

he name of the product in the new row and the

behind in the dedicated cells just like all the

e nutritional facts for 100g

se your new food in the mealplanner!

Previous
You've come to the last chapter of this Mealplanner Tool, the Supplement Guide.

As you might have already seen, there are some supplements added in the Nutrition Table. These are the
I add to the mealplan of myself or clients of mine.

Below I will list the 3 categories of supplements together with their benefits in short and what my go-to prod

You can always go to my website to see my personal stack of the moment:

www.Stefanlamers.com/product-category/Supplements

Listed below are the best supplements from each website. Click on the product images f

The Best Supplement Stores:

Worldwide Shipping Exclusive Euro

MUSCLE BUILDING
Promote Muscle Gains ♦ Support Recovery ♦ Boost Strength

Whey Protein
Function: Enhances recovery and muscle protein synthesis
Common Dose: 30-60 g

Timing: Not time-dependant

 Review: Click here to see how I implement Whey in to my

Pre-Workout
Function: Increases energy, muscle strength, muscle power ou
Common Dose: 10-30 g

Timing: 15-30 minutes before your workout

Review: Click here to see my review on ''Insane Mode''

Creatine
Function: Increases lean body mass; Improves body composit
Common Dose: 5-10 g per day
Timing: Before or after exercise
 Amino Acids
Function: Increases exercise capacity, protein synthesis, hype
Common Dose: 5-20 g per day
Timing: Before, after or during exercise

FAT LOSS
Optimize Metabolism ♦ Support Energy Levels ♦ Promote Body

Fat Burner
Function: Increases thermogenesis, lipolysis, endurance perfor
Common Dose: 1-4 capsules per day
Timing: First thing in the morning or 15 minutes before exerc
 Caffeine
Function: Increases thermogenesis, lipolysis, and endurance p
Common Dose: 1-3 capsules per day
Timing: First thing in the morning or 15 minutes before exerc

Green Tea Extract

Function: Enhances thermogenesis and weight loss
Common Dose: 1-3 capsules per day (containing at least 45% EGCG
Timing: 30-40 minutes before exercise

HEALTH & WELLNESS

Provide Proper Nutrients ♦ Promote Overall Health ♦ Support H

Omega 3
Function: Greatly improves fat mobilization, brain function and
Common Dose: 2-3 capsules per day
 Timing: Not time-dependant
Review: Click here to see the Top 3 Health Beneficial Supp

Vitamins
Function: Supports overall health of the body
Common Dose: 1-2 tablets per day
Timing: Not time-dependant
Review: Click here to see the Top 3 Health Beneficial Supp

Melatonin
Function: Sleep aid; promotes uninterrupted sleep
Common Dose: 1 capsule, only when necessary
Timing: 30 minutes before sleep
Review: Click here to learn how you can improve sleep an
Vitamin D3
Function: Improve mood, mineral absorption, immune system a
Common Dose: 3 tablets per day capsul
Timing: Not time-dependant
Review: Click here to learn why Vitamin D3 is the MOST im
able. These are the most common supplements

d what my go-to product is.

e product images for more information.

ores:

Exclusive Europe Shipping

Boost Strength And Power

e protein synthesis
ment Whey in to my mealplan

ngth, muscle power output and mental focus

on ''Insane Mode''

proves body composition

rotein synthesis, hypertrophy, and exercise recovery.

romote Body Transformation

ysis, endurance performance and weight loss

minutes before exercising

ysis, and endurance performance

minutes before exercising

weight loss
ng at least 45% EGCG)

lth ♦ Support Healthy Aging

on, brain function and heart health.

ealth Beneficial Supplements Blog. Incl. Omega 3

ealth Beneficial Supplements Blog. Incl. Vitamins

can improve sleep and how Melatonin can help

 tion, immune system and mood

min D3 is the MOST important supplement