TRUE-NATURAL-BODYBUILDING.

COM Fill in Body Mass Index

Gender (male / female) : male sex BMI: 27.7
Age : 28 years Lean BMI: 22.2
Length (cm) : 1 inch = 2.54 cm 174 cm Metabolic Rate
Bodyweight (kg) : 1 kg = 2.205 lb 84.0 kg Basal Metabolic Rate :
Body fat % : Maintenance 20.0 % Maintenance :
Lean body mass (kg) : Cut 67.2 kg Cut : -10%
Activity level : Bulk 1.375 activity Bulk : +10%
Target 2 2,254 Kcal 376 kcal/m gram per
Protein : 30% 676 kcal 169 gr
Carbs : 50% 1,127 kcal 282 gr
Fat : 20% 451 kcal 50 gr
Time / Meal Product Quantity Unit Kcal Protein (g)
TOTAL: 100% 1,207 40%
08h (1) 262 20 - 0 0
Desjejum 262 1- 0 0
262 50 - 0 0
262 15 - 0 0
262 15 - 0 0
262 0- 0 0
1 0- 0 0
1 0- 0 0
Total 0 0
Energy % 0%
% of RDA 0% 0%
11h00 (2) 259 100 g 163 30
Almoo 240 100 g 124 2
236 1 colher 54 0
262 1- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
Total 341 32
Energy % 40%
% of RDA 15% 19%
14h00 (3) 235 50 g 48 1
Lanche 238 2 un 179 5
259 40 g 65 12
262 80 - 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
Total 292 18
 Energy % 24%
% of RDA 13% 10%
17h00 (4) 259 100 g 163 30
Pr-Treino 240 100 g 124 2
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
Total 287 32
Energy % 48%
% of RDA 13% 19%
20h00 (5) 259 100 g 163 30
Ps-Treino 240 100 g 124 2
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
Total 287 32
Energy % 48%
% of RDA 13% 19%
23h30 (6) 262 1- 0 0
262 2- 0 0
262 1- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
Total 0 0
Energy % 0%
% of RDA 0% 0%
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
 Total 0 0
Energy % 0%
% of RDA 0% 0%
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 0- 0 0
1 - 0 0
Total 0 0
Energy % 0%
% of RDA 0% 0%
Recommended daily intake for your kcals (vitamins-minerals in mcg):
TOTAL gram: 114
TOTAL Kcal: 1,207 457
TOTAL% 40%
TARGET gram: 169
DIFFERENCE [ TOTAL - TARGET ] gram: -55
DIFFERENCE [ TOTAL - TARGET ] Kcal: -1,047 -219
Please read the tab "How To - Manual" before using this excel sheet.
TRUE-NATURAL-BOD
To download the latest version of this Excel file visit my website:
This is version 3.9 of this excel workbook. Copyright 2008 True-Natural-Bodybuildi
 Katch - McArdle Mifflin - St. Jeor Harris - Benedict
kg/m2 best method good method not so good method
kg/m 2
uses body fat % uses age uses age

1,822 kcal per day 1,794 kcal per day 1,903 kcal per day
2,505 kcal per day 2,467 kcal per day 2,617 kcal per day
kcal 2,254 kcal per day 2,220 kcal per day 2,355 kcal per day
kcal 2,755 kcal per day 2,713 kcal per day 2,878 kcal per day
6 meals Recommended Dietary Allowances for a 2500 kcal diet (vitamin-mineral intake in mcg) :
28 gr 3,000 1,200 1,300 16,000 5,000
47 gr Tolerable Upper Intake Levels (daily vitamin-mineral intake in mcg) :
8 gr 10,000 - - 35,000 -
Carbs (g) Fat (g) Vit A (IU) Vit B-1 Vit B-2 Vit B-3 Vit B-5
38% 22% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0%
0% 0% 0% 0% 0% 0% 0%
0 3 0 0 0 0 0
26 1 0 0 0 0 0
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
26 10 0 0 0 0 0
32% 28%
9% 20% 0% 0% 0% 0% 0%
3 4 0 0 0 0 0
30 4 0 0 0 0 0
0 1 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
33 10 0 0 0 0 0
46% 30%
12% 19% 0% 0% 0% 0% 0%
0 3 0 0 0 0 0
26 1 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
26 4 0 0 0 0 0
38% 14%
9% 8% 0% 0% 0% 0% 0%
0 3 0 0 0 0 0
26 1 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
26 4 0 0 0 0 0
38% 14%
9% 8% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0%
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 0 0 0 0 0 0 0
0% 0%
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0%
0% 0% 0% 0% 0% 0% 0%
2,705 1,082 1,172 14,426 4,508
110 28 0 0 0 0 0
442 255 % of Recommended Daily Intake (red means your vitamin-mineral intake is too low ; your target
38% 22% 0% 0% 0% 0% 0%
282 50 % of Upper Safety Limit (red means your vitamin-mineral intake is too high) :
-171 -22 0% - - 0% -
-685 -196

RUE-NATURAL-BODYBUILDING.COM
008 True-Natural-Bodybuilding.com. All content is copyright protected.
 Activity level is a value between 1.2 and 1.9 used to caluclate your maintenance calorie level (maintenance = BMR x acti
Warning: people on drugs (caffeine, ephedrine, thyroid hormones, steroids, DNP, etc.) may have values up to twice as high
1.200 = Sedentary: little or no excercise and desk job
1.375 = Lightly active: light exercise / sports 1-3 days per week
1.550 = Moderately active: moderate exercise / sports 3-5 days per week
1.650 = Intense weight training program / sports 4-5 days per week
1.725 = Very active: intense exercise / sports 6-7 days per week
1.900 = Extra active: long and hard daily exercise / daily sports plus physical labor
(vitamin-mineral intake in mcg) : Reference : http://en.wikipedia.org/wiki/Dietary_Reference_Intake
1,300 400 2 90,000 200 15,000 120
ake in mcg) : Reference : http://en.wikipedia.org/wiki/Dietary_Reference_Intake
100,000 1,000 - 2,000,000 2,000 1,000,000 -
Vit B-6 Vit B-9 Vit B-12 Vit C Vit D (IU) Vit E Vit K
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
1,172 361 2 81,149 180 13,525 108
0 0 0 0 0 0 0
n-mineral intake is too low ; your target value is 100%) :
0% 0% 0% 0% 0% 0% 0%
intake is too high) :
0% 0% - 0% 0% 0% -
e level (maintenance = BMR x activity level).
ay have values up to twice as high as indicated below.

550,000 1,000,000 900 8,000 420,000 2,300 700,000

3,500,000 2,500,000 10,000 45,000 770,000 11,000 4,000,000

Choline Calcium(g) Copper Iron Magnesium Manganese Phosphorus
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
495,909 901,652 811 7,213 378,694 2,074 631,157
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%

0% 0% 0% 0% 0% 0% 0%
4,700,000 55 1,500,000 11,000 3,700 38 200

- 400 2,300,000 40,000 10,000 200 400

Potassium Selenium Sodium(g) Zinc Water (g) Fiber (g) Cholesterol (mg)
0% 0% 0% 0% 0% 29% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 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 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 3 0

0% 0% 0% 0% 0% 8% 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 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 2 0
0% 0% 0% 0% 0% 5% 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 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 3 0

0% 0% 0% 0% 0% 8% 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 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 3 0

0% 0% 0% 0% 0% 8% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

0% 0% 0% 0% 0% 0% 0%
4,237,766 50 1,352,479 9,918 3,336 34 180
0 0 0 0 0 10 0

0% 0% 0% 0% 0% 29% 0%

- 0% 0% 0% 0% 5% 0%
Saturated fat (g) MonoUns fat (g) PolyUns fat (g) Sugars (g) Glycemic Index Glycemic Load
100% 0% 0% 0% 50 39
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 0 0
0% 0% 0% 0%

1 0 0 0 0 0
0 0 0 0 50 13
1 0 0 0 0 0
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
2 0 0 0 50 13
100% 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 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
2 0 0 0 0 0
100% 0% 0% 0%

1 0 0 0 0 0
0 0 0 0 50 13
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
1 0 0 0 50 13
100% 0% 0% 0%

1 0 0 0 0 0
0 0 0 0 50 13
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
1 0 0 0 50 13
100% 0% 0% 0%

0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 0 0
0% 0% 0% 0%

0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 0 0
0% 0% 0% 0%

0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 - -
0 0 0 0 0 0
0% 0% 0% 0%

7 0 0 0 50 39

100% 0% 0% 0% sugars of total carbs

Comments

Insert new products only above this row with "Insert Row".
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Translation product name Price
6.11
zz Insert new products only above t 0.00
zz Insert new products only above t 0.00
zz Insert new products only above t 0.00
zz Insert new products only above t 0.00
zz Insert new products only above t 0.00
zz Insert new products only above t 0.00
--------------- 0.00
--------------- 0.00
0.00

0 1.40
0 0.45
0 0.00
zz Insert new products only above t 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
1.85

0 0.00
0 0.00
0 0.56
zz Insert new products only above t 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.56
0 1.40
0 0.45
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
1.85

0 1.40
0 0.45
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
1.85

zz Insert new products only above t 0.00

zz Insert new products only above t 0.00
zz Insert new products only above t 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
--------------- 0.00
0.00

--------------- 0.00
--------------- 0.00
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06/16/2017 358096196.xlsx Page 25
TRUE-NATURAL-BODYBUILDING.COM
Gender (male / female) : male sex
Age : 28 years
Length (cm) : 174 cm = 5 ' 8.5 ''
Bodyweight (kg) : 84.0 kg = 185 lbs
Lean body mass (kg) : 67.2 kg = 148 lbs
Body fat % : 20.0 %
Activity level : 1.375 activity (value between 1.2 and 1.9)
Body Mass Index = 27.7 kg/m 2
Katch - McArdle Mifflin - St. Jeor
Lean Body Mass Index = 22.2 kg/m 2
best method good method
Metabolic Rate uses lean body mass uses age
Basal Metabolic Rate : 1822 kcal per day 1794 kcal per day
Maintenance : 2505 kcal per day 2467 kcal per day
Cut : -10% kcal 2254 kcal per day 2220 kcal per day
Bulk : +10% kcal 2755 kcal per day 2713 kcal per day
Target cut 2,254 Kcal grams per day grams per mea
Protein : 30% 676 kcal 169 gr 28
Carbs : 50% 1,127 kcal 282 gr 47
Fat : 20% 451 kcal 50 gr 8
Time / Meal Product Quantity Unit Kcal Protein (g) Carbs (g)
08h (1) zz Insert new products only above 20 - 0 0 0
Desjejum zz Insert new products only above 1- 0 0 0
zz Insert new products only above 50 - 0 0 0
zz Insert new products only above 15 - 0 0 0
zz Insert new products only above 15 - 0 0 0
zz Insert new products only above 0- 0 0 0
--------------- 0- 0 0 0
--------------- 0- 0 0 0
Total 0 0 0
Energy % 0% 0%
% of Daily Required Amount 0% 0% 0%
11h00 (2) ***Peito de Frango Cozido 100 g 163 30 0
Almoo ***Arroz Integral Cozido 100 g 124 2 26
***Azeite Gallo 1 colher 54 0 0
zz Insert new products only above 1- 0 0 0
--------------- 0- 0 0 0
--------------- 0- 0 0 0
--------------- 0- 0 0 0
--------------- 0- 0 0 0
Total 341 32 26
Energy % 40% 32%
% of Daily Required Amount 15% 19% 9%
14h00 (3) Abacate 50 g 48 1 3
Lanche ***Po integral Panevita 2 un 179 5 30
***Peito de Frango Cozido 40 g 65 12 0
zz Insert new products only above 80 - 0 0 0
--------------- 0- 0 0 0
--------------- 0- 0 0 0
--------------- 0- 0 0 0
--------------- 0- 0 0 0
Total 292 18 33
Energy % 24% 46%
% of Daily Required Amount 13% 10% 12%
17h00 (4) ***Peito de Frango Cozido 100 g 163 30 0
Pr-Treino ***Arroz Integral Cozido 100 g 124 2 26
--------------- 0- 0 0 0
--------------- 0- 0 0 0
--------------- 0- 0 0 0
06/16/2017 358096196.xlsx Page 26

Target cut 2,254 Kcal grams per day grams per mea
Protein : 30% 676 kcal 169 gr 28
Carbs : 50% 1,127 kcal 282 gr 47
Fat : 20% 451 kcal 50 gr 8
Time / Meal Product Quantity Unit Kcal Protein (g) Carbs (g)
--------------- 0- 0 0 0
--------------- 0- 0 0 0
--------------- 0- 0 0 0
Total 287 32 26
Energy % 48% 38%
% of Daily Required Amount 13% 19% 9%
06/16/2017 358096196.xlsx Page 27
Target cut 2,254 Kcal grams per day grams per mea
Protein : 30% 676 kcal 169 gr 28
Carbs : 50% 1,127 kcal 282 gr 47
Fat : 20% 451 kcal 50 gr 8
Time / Meal Product Quantity Unit Kcal Protein (g) Carbs (g)
20h00 (5) ***Peito de Frango Cozido 100 g 163 30 0
Ps-Treino ***Arroz Integral Cozido 100 g 124 2 26
--------------- 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 287 32 26
Energy % 48% 38%
% of Daily Required Amount 13% 19% 9%
23h30 (6) zz Insert new products only above 1- 0 0 0
zz Insert new products only above 2- 0 0 0
zz Insert new products only above 1- 0 0 0
--------------- 0- 0 0 0
--------------- 0- 0 0 0
--------------- 0- 0 0 0
--------------- 0- 0 0 0
--------------- 0- 0 0 0
Total 0 0 0
Energy % 0% 0%
% of Daily Required Amount 0% 0% 0%
--------------- 0- 0 0 0
--------------- 0- 0 0 0
--------------- 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 0 0 0
Energy % 0% 0%
% of Daily Required Amount 0% 0% 0%
--------------- 0- 0 0 0
--------------- 0- 0 0 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 0 0 0
Energy % 0% 0%
% of Daily Required Amount 0% 0% 0%
Energy Protein Carbs
TOTAL gram: 114 110
TOTAL Kcal: 1,207 Kcal 457 442
% of TOTAL Kcal: 40% 38%
TARGET gram: 2,254 Kcal 169 282
DIFFERENCE [ TOTAL - TARGET ] gram: -55 -171
DIFFERENCE [ TOTAL - TARGET ] Kcal: -1,047 Kcal -219 -685
This is a printable result page of the full excel workbook. You can easily copy it into another workbook (copy/paste/paste-special-valu
Download the latest version of the complete True Natural Bodybuilding diet plan excel sheet
06/16/2017 358096196.xlsx Page 28

Mifflin - St. Jeor

kcal per day

kcal per day
kcal per day
kcal per day
grams per meal
gr
gr
gr
Fat (g)
0
0
0
0
0
0
0
0
0
0%
0%
3
1
6
0
0
0
0
0
10
28%
20%
4
4
1
0
0
0
0
0
10
30%
19%
3
1
0
0
0
06/16/2017 358096196.xlsx Page 29

grams per meal

gr
gr
gr
Fat (g)
0
0
0
4
14%
8%
06/16/2017 358096196.xlsx Page 30
grams per meal
gr
gr
gr
Fat (g)
3
1
0
0
0
0
0
0
4
14%
8%
0
0
0
0
0
0
0
0
0
0%
0%
0
0
0
0
0
0
0
0
0
0%
0%
0
0
0
0
0
0
0
0
0
0%
0%
Fat
28
255
22%
50
-22
-196
n easily copy it into another workbook (copy/paste/paste-special-values).
e complete True Natural Bodybuilding diet plan excel sheet
How to use this Excel sheet
Before using this excel workbook, please read this page and watch the DEMO VIDEO: Flash Video (.swf)
Windows Media Video (.wmv
For working conveniently with this large excel sheet it is recommended to go to Excel's full screen mode (View - Full Scree
All you have to do is go to the tab "Diet Plan" and fill out all yellow fields and select for each of your meals the food produc
Some fields require special attention:
Field C6: fill in your body fat percentage as measured with a body fat caliper as depicted at the bottom of the webpage:
C6 should be left empty of filled with "?" if you don't know your body fat percentage correctly.
Field C8: fill in your personal activity factor as explained in Field N1. Estimating your activity level (somewhere between
but when you have been counting your calories and monitoring your sports activities and physical labor for a w

Based on your gender, age, length, bodyweight, body fat % and activity level your daily caloric need is calculated accordin
If you don't have a reasonable estimate of your body fat % you should use the results in fields J5-J8, otherwise the results
In Fields H6 and J6 you find estimates of your maintenance caloric level, which is the amount of calories you need to eat e
If you want to lose weight (cut) you should eat less calories, and if you want to gain weigth (bulk) you should eat more calo

An efficient diet to lose weight (cut) should contain between 10 and 30% less calories than your maintenance level with a m
Field F7: fill in your preferred cut% to calculate how many calories you should eat if you want to lose bodyweigth. The re

An efficient diet to gain weight (bulk) should contain between 10 and 30% more calories than your maintenance level.
Field F8: fill in your preferred bulk% to calculate how many calories you should eat if you want to gain bodyweigth. The r

Field C9: this is your target daily calorie intake which is one of the values calculated in fileds H6-H8 or J6-J8.
You can change the value in C9 by filling in fields C2-C8, by adjusting the values in F7 and F8, and by p
Field G9: fill in the number of meals you will eat per day.
Field B10: fill in which percentage of your total calorie intake should come from protein (30% recommended). Yes, this mu
Field B11: fill in which percentage of your total calorie intake should come from carbohydrates (50-55% recommended).
Field B12: fill in which percentage of your total calorie intake should come from fat (15-20% recommended).

Select for each of your meals the food products in the white drop down lists and input the quantities you eat.
You can add additional products yourself in the tab "Nutrition Table". The data can be found in the tab "8000 More Produ
The results (total calories, protein, carbohydrates, fat, vitamins and minerals) are automatically calculated and displayed in
The tab "Printable Report" contains a convenient summary report of your diet plan that can be printed on paper or copied

How to build an efficient diet plan to lose body fat and/or gain muscle m
As explained above fill in the yellow fields of the tab "Diet Plan" to obtain in Field C9 the right amount of calories that you
An efficient diet to lose body fat or to gain muscle mass should contain at least 6 meals per day (5 for females) more or les
Drink at least 2 to 3 liters of water per day. Drink more if you sweat a lot (warm weather, fysically very active, etc.)

Each meal should contain some vegetables, legumes or fresh fruits which are high in fiber, vitamines and minerals such as
broccoli, cabbage, carrots, cauliflower, cherries ,chicory, cucumber, eggplant, grapefruit, grapes, kale, kiwi fruit, lentils, lettu
peas, pepper, pineapple, plums, radishes, shallots, spinach, sprouts, strawberries, tomatoes and zucchini.
Each meal should contain some starchy carbohydrate foods such as whole-grain bread, brown rice, potatoes, yams, pasta
Each meal should contain some lean protein products (preferably from animal origin) such as chicken or turkey breast, egg
Nuts, soy and beans are some vegetable products that contain lots of protein. Protein powders (whey, casein and egg) are
Each meal should contain a small amount of fats, mainly unsaturated fats from fish or vegetable origin such as nuts, olives
Fresh, natural, unprocessed products (e.g. apples, tomatoes, steak, milk, potatos) are always better than processed food (
Choose foods that contain lots of fiber, vitamins and minerals and have a rather low glycemic index. Avoid sugar (sucrose)
Don't eat large amounts of carbohydrates and fat the last 2 hours before going to bed.
Drink at least one glass of water with every meal.

What else to do to lose body fat

A good diet is not sufficient to lose a significant amount of body fat permanently.
It should be combined with aerobic exercises (jogging, running, treadmill, bicycle, stationary bike, elliptical machine, rowin
And it should be combined with weight training to keep or increase your lean muscle mass while dieting.The more lean m
Do 20 to 60 minutes of aerobic exercises 3 to 6 times per week, keeping your heart rate at 130 (low intensity) to 170 (high
Do your cardio first thing in the morning before your breakfast, or right after your weight training workout.
Train with weights 3 to 6 times per week for maximum 60 minutes. Do 2 to 4 exercises per muscle group. Do 3 to 4 sets of
Any changes in diet or training program should be made gradually in small steps to ensure optimal results and prevent inju

Want to know everything about losing body fat and building lean muscl
Visit my free website: True-Natural-Bodybuilding.com
Learn about losing body fat: Losing Body Fat
Learn about building muscle mass: How to Get Big
Demo video: Flash Video (.swf)
Demo video: Windows Media Video (.wmv)
 Flash Video (.swf)
Windows Media Video (.wmv)
screen mode (View - Full Screen).
ch of your meals the food products in the white drop down lists.

d at the bottom of the webpage: Body Fat Caliper

ntage correctly.
ivity level (somewhere between 1.2 and 1.9) might be a bit tricky in the beginning,
tivities and physical labor for a while you will be able to do it more accurately.

oric need is calculated according to 3 different methods. The results are displayed in colums H, J and L.
elds J5-J8, otherwise the results in fields H5-H8 are the most accurate.
unt of calories you need to eat every day to maintain your bodyweigth.
(bulk) you should eat more calories than your maintenance level.

your maintenance level with a minimum of 1200 kcal for a female and 1700 kcal for a male adult.
want to lose bodyweigth. The result will be displayed in fields H7 and J7.

an your maintenance level.

u want to gain bodyweigth. The result will be displayed in fields H8 and J8.

ed in fileds H6-H8 or J6-J8.

e values in F7 and F8, and by picking the right value in drop down list B9.

0% recommended). Yes, this must be high.

rates (50-55% recommended).
% recommended).

quantities you eat.

nd in the tab "8000 More Products".
cally calculated and displayed in bold blue font at the bottom of the page.
an be printed on paper or copied int another excel workbook (copy/paste/paste-special - values).

d/or gain muscle mass

ght amount of calories that you need to eat daily to reach your goal.
r day (5 for females) more or less equal in size (kcals) and nutrient ratio (protein/carbs/fat).
sically very active, etc.)

, vitamines and minerals such as apples, apricots, asparagus, bananas, beans, beets, blueberries,
apes, kale, kiwi fruit, lentils, lettuce, mushrooms, nectarine, onions, oranges, papayas, pears,
es and zucchini.
rown rice, potatoes, yams, pasta, oats, couscous, sweet potato and cereals.
as chicken or turkey breast, egg whites, non-fat milk, non-fat cheese and yogurt, low-fat meat and fish.
ders (whey, casein and egg) are great substitutes.
etable origin such as nuts, olives, olive oil, sunflower oil, flaxseed oil. A couple of egg yolks are also okay.
ays better than processed food (e.g. apple pie, ketchup, sausages, ice cream, french fries, sugar or HFCS).
mic index. Avoid sugar (sucrose), high-fructose corn syrup (HFCS), alcohol, saturated fat and cholesterol.
ary bike, elliptical machine, rowing machine or stairclimber) to stimulate your metabolism and burn extra calories.
ss while dieting.The more lean muscle you have, the higher your metabolism will be throughout the day.
130 (low intensity) to 170 (high intensity) beats per minute to burn extra calories.
ining workout.
muscle group. Do 3 to 4 sets of 8-12 reps for each exercise. Increase the poundages as you get stronger.
optimal results and prevent injuries.

building lean muscle mass?

put cursor here
xtra calories.
This is the nutritional table used in the formulas in the "Diet Plan" tab.
More products can be added with the "Insert Row"functionality.
The data for 8000 products can be found in tab "8000 More Products".
1 2 3 4
Product Quantity Unit Kcal
--------------- 1- 0.0
Aveia em flocos Quaker 30 g 104.0
Sobrecoxa 100 g 232.8
Macarro cru 80 g 284.0
Maa 1 um 87.0
Peito de frango cru 100 g 120.0
***Batata Doce Crua 100 g 118.0
Abacate 100 g 95.0
***Azeite Gallo 1 colher 108.0
***Aveia Oat Bran 10 g 34.0
***Po integral Panevita 1 un 89.5
***Albumina xxxxx 28 g 94.0
***Arroz Integral Cozido 100 g 124.0
***Arroz Parbolizado Cozido 100 g 128.0
***Aveia 100 g 347.0
***Banana Prata 100 g 98.0
***Batata Doce Cozida 100 g 77.0
***Carne Patinho 100 g 219.0
***Castanha do Par 1 u (3g) 19.68
***Iogurte nat. Desnatado 180 g 84.0
***Leite Desnatado 200 ml 61.0
***Leite Desnatado em P 20 g 68.0
***Macarro Intergral Cozido 100 g 124.0
***Maltodextrina 50 g 192.0
***Mandioca Cozida 100 g 125.0
***Ovo Mdio (Clara) 1 un 13.9
***Ovo Extra Grande (Clara) 1 un 17.0
***Ovo Mdio Inteiro 1 un 70.0
***Ovo Extra Grande Inteiro 1 un 85.0
***Po Integral Preto 1 fatia 80.0
***Pasta de Amendoin Integral 15 g 88.0
***Peito de Frango Cozido 100 g 163.0
***Queijo Cottage 25 g 23.5
***Whey Protein xxxxxxx 30 g 120.0
zz Insert new products only above this row! 1- 0.0
zzz Select a row above, in the white area, and do "Insert Row".
 5 6 7 8 9 10
Protein (g) Carbs (g) Fat (g) Vit A (IU) Vit B-1 Vit B-2
0.0 0.0 0.0 0.0 0.0 0.0
 4.3 17.0 2.2
29.2 0.0 12.0
7.4 61.0 0.0
20.0
21.5 0.0 2.0
1.3 28.2 0.1
1.2 6.0 8.0
12.0
1.8 4.2 1.1
2.5 15.0 2.2
24.0 0.0 0.0 0.0 0.0 0.0
2.2 25.8 1.0 0.0 0.0 0.0
2.5 28.1 0.0 0.0 0.0 0.0
14.3 56.6 7.3 0.0 0.0 0.0
1.3 26.0 0.1 0.0 0.0 0.0
0.6 18.4 0.1 9.0 0.0 0.0
30.0 0.0 7.3 0.0 0.0 0.0
0.42 0.39 1.99 0.0 0.0 0.0
8.5 11.0 0.7 0.0 0.0 0.0
6.0 9.3 0.0 0.0 0.0 0.0
6.9 10.0 0.0 0.0 0.0 0.0
5.3 26.5 0.5 0.0 0.0 0.0
0.0 48.0 0.0 0.0 0.0 0.0
0.6 30.0 0.3
3.2 0.3 0.0 0.0 0.0 0.0
3.6 0.2 0.1
5.8 0.5 5.2 0.0 0.0 0.0
 7.3 0.5 5.8
3.0 14.6 1.06 0.0 0.0 0.0
4.3 3.2 7.4 0.0 0.0 0.0
30.0 0.0 3.2 0.0 0.0 0.0
2.55 0.5 1.25 0.0 0.0 0.0
24.0 1.0 1.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
 11 12 13 14 15 16
Vit B-3 Vit B-5 Vit B-6 Vit B-9 Vit B-12 Vit C
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
 17 18 19 20 21 22
Vit D (IU) Vit E Vit K Choline Calcium(g) Copper
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.000 0.0
0.0 0.0 0.0 0.0 0.210 0.0
0.0 0.0 0.0 0.0 0.300 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
 23 24 25 26 27 28
Iron Magnesium Manganese Phosphorus Potassium Selenium
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0

0.1
0.0 0.0 0.0 0.0 0.0 0.0
 0.1
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
 29 30 31 32 33 34
Sodium(g) Zinc Water (g) Fiber (g) Cholesterol (mg) Saturated fat (g)
0.0 0.0 0.0 0.0 0.0 0.0
 6.3 2.3

1.7
1.5
0.9 0.9
0.408 0.0 0.0 4.0 0.0 0.00
0.001 0.0 0.0 2.7 0.0 0.30
0.0 0.0 0.0 1.6 0.0 0.2
0.0 0.0 0.0 9.6 0.0 0.50
0.0 0.0 0.0 2.0 0.0 0.1
0.003 0.0 0.0 2.2 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.1 0.0 0.0
0.1 0.0 0.0 0.0 0.0 0.0
0.130 0.0 0.0 0.0 0.0 0.00
0.119 0.0 0.0 0.0 0.0 0.00
0.0 0.0 0.0 0.0 0.0 0.0
0.023 0.0 0.0 0.0 0.0 0.0
1.6 0.1
0.0 0.0 0.0 0.0 0.0 0.0
0.1
0.0108 0.0 0.0 0.0 0.0 1.17
 0.1 245.0
0.16066 0.0 0.0 2.2 0.0 0.2
0.0 0.0 1.2 0.0 1.0
0.036 0.0 0.0 0.0 0.0 1.10
0.0865 0.0 0.0 0.0 0.0 0.65
0.060 0.0 0.0 0.0 30.0 0.5
0.0 0.0 0.0 0.0 0.0 0.0
 35 36 37 38
MonoUns fat (g) PolyUns fat (g) Sugars (g) Glycemic Index
0.0 0.0 0.0 -
0.0 0.0 0.0 0.0
0.0 0.0 0.0 50.0
0.0 0.0 0.0 68.0
0.0 0.0 0.0 55.0
0.0 0.0 0.0 83.0
0.0 0.0 0.0 44.0
0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0
0.0 0.0 0.0 46.0
0.0 0.0 0.0 46.0
0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0
0.1 0.1 46.0
0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0

0.3 0.467 0.0 70.0
0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0
0.0 0.0 1.0 0.0
0.0 0.0 0.0 -
 39 40
Comments Translation product name
---------------
Insert new products only above this row with "Insert Row". zz Insert new products only above
 41
Price
0.00
1.96
0.45
0.12
0.45
0.50
0.40
1.90
0.00
2.00
0.40
0.60
0.23
0.55
0.09
0.40
0.26
0.40
0.26
0.38
0.36
1.40
0.45
3.40
0.00
Don't find your favorite food in the "Nutrition Table" tab of t
Choose from 8000 more foods to add to the "Nutrition Table
You can download the complete list of food products for FR
The file is about 6 MB big and may take a couple of minutes
Once downloaded you can copy the complete worksheet in
Click here: Download complete list of 8000 food prod
 Table" tab of this excel sheet?
Nutrition Table" tab of this excel sheet.
roducts for FREE.
ple of minutes to download.
e worksheet into this worksheet (tab "8000 More Products").
000 food products.
oducts").
 True Natural BodyBuilding Training Routine
Muscles Exercises Sets Reps
Quadriceps:
squat or hack squat 4 x 8 - 12
leg press 4 x 8 - 12
leg extension 4 x 8 - 12
Inner thighs:
thigh adductor 4 x 8 - 12
Glutes:
thigh abductor 4 x 8 - 12

Hamstrings:
lying leg curls 4 x 8 - 12
seated leg curls 4 x 8 - 12
standing leg curls 4 x 8 - 12
Lower back:
hyperextension 4 x 8 - 12
Calves:
standing calf raise 4 x 8 - 12
seated calf raise 4 x 8 - 12

Chest:
flat bench press or flyes 4x 8 - 12
incline bench press or flyes 4x 8 - 12
decline bench press or flyes 4x 8 - 12
cable crossovers or pec deck 4x 8 - 12
Abdominals:
hanging leg raises 4 x 8 - 12
(weighted) crunches 4 x 8 - 12

Shoulders:
barbell or dumbbell press 4 x 8 - 12
dumbbell lateral or front raises 4 x 8 - 12
bent-over lateral raises 4 x 8 - 12
Trapezius:
upright row or shrugs 4 x 8 - 12
Triceps:
standing dumbbell triceps extension 4 x 8 - 12
narrow grip barbell press 4 x 8 - 12
cable pushdown or dips 4 x 8 - 12

Upper back:
wide-grip pulldown 4 x 8 - 12
mid-grip pulldown 4 x 8 - 12
or one-arm dumbbell row
(lying) T-bar row 4 x 8 - 12
Biceps:
one-arm standing dumbbell curl 4 x 8 - 12
or seated concentration curl
seated incline dumbbell curl 4 x 8 - 12
or standing EZ barbell curl
Forearms:
palms-down barbell wrist curls 4 x 8 - 12
 Click here to visite my website True-Natur

Learn everything you need to know to become big and muscular in the shortest pos

Nutrition Learn everything about how to optimize your nutrition for maximal musc
Supplements Which supplements really work and how to use them.
Training Proven training principles for fastest possible muscle growth.
Equipment Which weight training equipment to use for optimal results.
Steroids The truth about anabolic steroids and other doping products.
Losing bodyfat How to reduce your bodyfat effectively and staying lean without losing m
Injuries How to prevent and recover from injuries.
About me Everything about myself.

True-Natural-Bodybuilding
ebsite True-Natural-Bodybuilding.com

ar in the shortest possible time without using anabolic steroids.

rition for maximal muscle growth.

scle growth.
al results.
ng products.
ng lean without losing muscle mass.

ural-Bodybuilding.com
True-Natural-Bodybuilding.com