Sheet1

protein
breakfast
ham slice
chike= slice
bana
milk
2*toast
2*chicken thigh
beans

total

carb

fat

cal

0
33
36
1.3
33
5.2
32
7.92

50
1.6
6.6
27
49
25.6
0.4
15.12

0
5
5.6
0.4
18
5.2
34
0.72

200
184
220
89
500
178
438
114

148.42

175.32

68.92

1923

06/11/14

Page 1

Sheet1

cals to target
deficit

BMR
TDE
Target

77
477

1705
2400
2000

Page 2

Sheet2
protein
break
chicken pieces
chk slices
milk
meatballs
2*toast
2*toast

total

carb

fat

cal

10
52.44
23.1
33
43.05
5.2
5.2

25
0
2.97
49
1.2
25.6
25.6

3
4.14
3.41
18
6.6
5.2
5.2

200
248.4
136.4
500
450
178
178

171.99

129.37

45.55

1890.8

06/12/14

Page 3

Sheet2

cals to target
deficit

109.2
559.2

BMR
TDEE
Target

1705
2450
2000

Page 4

Sheet3
protein
break
corned beef sl
tuna
milk
appl
meatballs
chicken
2*toast

total

carb

fat

cal

15
8.68
30.24
33
0.5
21.525
46.05
5.2

25
0.3
0
49
25
0.6
4
25.6

4
3.7
8.96
18
0.4
3.3
0
5.2

200
70
201.6
500
95
225
300
178

160.195

129.5

43.56

1769.6

06/13/14

Page 5

Sheet3

cals to target
deficit

30.4
480.4

BMR
TDEE
Target

1705
2250
1800

Page 6

Sheet4
protein
carb
break
10
chicken pieces
52.44
chk slices
23
toast
2.6
chk slices
23
milk
33
toast
2.6

fat

cal

25
0
1.725
12.8
1.725
49
12.8

3
4.14
1.725
2.6
1.725
18
2.6

toast
toast

2.6
2.6

12.8
12.8

2.6
2.6

200
248.4
120
89
120
500
89
500
89
89

total

151.84

128.65

38.99

2044.4

06/16/14

Page 7

Sheet4

cals to target
deficit

5.6
555.6

BMR
TDEE
Target

1705
2600
2050

Page 8

Sheet5
protein
2*toast
egg
milk

total

carb

fat

cal

5.2

25.6

5.2

178

33

49

18

500

38.2

74.6

23.2

678

06/12/14

Page 9

Sheet5

cals to target
deficit

1322
1772

BMR
TDEE
Target

1705
2450
2000

Page 10

Sheet6
protein
break
2*toast
chicken pieces
milk
crab sticks
patty

total

carb

fat

cal

10
5.2
69
33
7
20

25
25.6
5.175
49
12

3
5.2
5.175
18
0.5

200
178
348.45
500
85
350

144.2

116.775

31.875

1661.45

06/18/14

Page 11

Sheet6

cals to target
deficit

BMR
TDEE
Target

188.55
788.55

1705
2450
1850

Page 12

Sheet7
protein
break
2*toast
tuna
milk
crab sticks
chicken thigh
egg
2*toast

total

carb

fat

cal

10
5.2
30.24
33
7
32
24
5.2

25
25.6
0
49
12

3
5.2
8.96
18
0.5

25.6

5.2

200
178
201.6
500
85
438
360
178

146.64

137.2

40.86

2140.6

06/19/14

Page 13

Sheet7

cals to target
deficit

109.4
809.4

BMR
TDEE
Target

1705
2950
2250

Page 14

Sheet8
protein
carb
break
10
chicken pieces
52.44
milk
19.8
chicken grill
57.96

25
0
29.4
0

3
4.14
10.8
31.97

200
248.4
300
519.8

total

54.4

49.91

1268.2

140.2

fat

cal

06/19/14

Page 15

Sheet8

cals to target
deficit

181.8
981.8

BMR
TDEE
Target

1705
2250
1450

Page 16

Sheet9
protein
break
chicken grill
milk
chicken grill
beans

total

carb

fat

cal

2.60
32.84
19.80
57.96
21.00

12.80
0.00
29.40
0.00
43.50

2.60
18.12
10.80
31.97
1.25

89.0
294.6
300.0
519.8
302.5

134.20

85.70

64.74

1505.9

41809.00

Page 17

Sheet9

cals to target
deficit

BMR
TDEE
Target

-55.9
744.1

1705.0
2250.0
1450.0

Page 18

Sheet10
protein
break
beef
milk
tuna
chicken pieces

total

carb

fat

cal

2.60
15.20
19.80
30.24
52.44

12.80
5.00
29.40
0
0

2.60
1.50
10.80
8.96
4.14

89.0
120.0
300.0
201.6
248.4

120.28

47.20

28.00

959.0

41809.00

Page 19

Sheet10

cals to target
deficit

BMR
TDEE
Target

#VALUE!
1091.0

1705.0
2050.0
s

Page 20

Sheet11
protein

carb

fat

cal

ham

25.30

3.30

3.30

156.0

chunk chik
egg

29.76
6.00

0.48
0.60

1.60
6.20

140.0
83.0

6.00
2.50

0.60
9.45

6.20
0.45

83.0
55.5

chicken
egg

30.72
6.00

0
0.60

1.44
6.20

136.0
83.0

chicken
egg
toast half

30.72
6.00
2.50

0
0.60
9.45

1.44
6.20
0.45

136.0
83.0
55.5

toast half
pecan
total

2.50

9.45

0.45

148.00

34.53

33.93

55.5
300
1366.5

egg
toast half

Page 21

Sheet11

cals to target
deficit

BMR
TDEE
Target

-116.5
683.5

1705.0
2050.0
1250.0

Page 22

Sheet12
protein
toast half

carb
5.00

fat
18.90

cal
11.90

200.0

lamb
bueno

32.00

chicken

30.72

1.44

136.0

chicken

30.72

1.44

136.0

2.50
6.00

9.45
0.60

5.45
6.20

95.5
83.0

106.94

33.95

26.43

980.5

toast half
chicken

total

300.0
30.0

5.00

Page 23

Sheet12

cals to target
deficit

269.5
1069.5

BMR
TDEE
Target

1705.0
2050.0
1250.0

Page 24

Sheet13
protein

carb

fat

5.00

pork
beans
kitkat

15.00
5.00

ham

25.30

3.30

3.30

156.0

chicken

28.00

5.7

2.90

160.0

2.50

9.45

5.45

95.5

80.80

54.35

23.55

1061.5

toast half

total

18.90

cal

toast

11.90

200.0
300.0
100.0
50

5.00
12

Page 25

Sheet13

cals to target
deficit

BMR
TDEE
Target

188.5
988.5

1705.0
2050.0
1250.0

Page 26

Sheet14
protein
toast

carb

fat

cal

5.00

18.90

11.90

200.0

chunk chik
egg

29.76
6.00

0.48
0.60

1.60
6.20

140.0
83.0

chicken

30.72

1.44

136.0

chicken

30.72

1.44

136.0

2.50
6.00

9.45
0.60

5.45
6.20

95.5
83.0

34.23

50.0
300
1223.5

toast half
egg

kitkat
pecan
total

110.70

30.03

Page 27

Sheet14

cals to target
deficit

BMR
TDEE
Target

26.5
826.5

1705.0
2050.0
1250.0

Page 28

Sheet15
protein

carb

fat

cal

toast

5.00

18.90

11.90

200.0

ham

11.50

1.50

1.50

65.0

egg
egg

6.00
6.00

0.60
0.60

6.20
6.20

83.0
83.0

chicken

36.00

0.00

16.30

150.0

chicken

36.00

0.00

16.30

150.0

58.40

250.0
300
100.0
100
1481.0

stella
sandwich
granola
crossaint
total

100.50

21.60

Page 29

Sheet15

cals to target
deficit

-131.0
669.0

BMR
TDEE
Target

1705.0
2150.0
1350.0

Page 30

Sheet16
protein
egg

carb
6.00

fat
0.60

cal
6.20

nectarine

sandwich
granola
total

83.0
50.0

10
2.60
18.60

300
100.0
0.60

6.20

Page 31

533.0

Sheet16

cals to target
deficit

617.0
1417.0

BMR
TDEE
Target

1705.0
1950.0
1150.0

Page 32

Sheet17
protein
toast

carb

fat

cal

5.00

18.90

11.90

200.0

chicken
milk

23.54
99

0.00
9.8

1.30
3.6

105.8
100

chicken
chicken

23.54
23.54

0.00
0.00

1.30
1.30

105.8
105.8

6.00
6.00

0.60
0.60

6.20
6.20

83.0
83.0

egg
egg

coffee

total

130.0

186.61

29.90

31.81

110

913.4

1200

Page 33

Sheet17

cals to target
deficit

236.6
1036.6

BMR
TDEE
Target

1705.0
1950.0
1150.0

Page 34

Sheet18
protein
toast

carb

fat

cal

5.00

18.90

11.90

200.0

chicken

24.40

0.00

1.70

196.0

chicken

24.40

0.00

1.70

196.0

chicken

24.40

0.00

1.70

196.0

pineapple
duck hohihson
coffee

total

50.0
200
130.0

78.20

18.90

17.00

110

1168.0

1200

Page 35

Sheet18

cals to target
deficit

BMR
TDEE
Target

-18.0
782.0

1705.0
1950.0
1150.0

Page 36

Sheet19
protein

carb

fat

cal

toast

15.00

18.90

15.00

400.0

tuna
kitkat

30.20
0

0.00
13

0.60
5

127.0
50

sandwich

20.00

40.00

10.00

500.0

total

65.20

71.90

30.60

1077.0

110

1200

Page 37

Sheet19

cals to target
deficit

BMR
TDEE
Target

73.0
873.0

1705.0
1950.0
1150.0

Page 38

Sheet20
protein

carb

fat

cal

coco pops

200.0

lunch
water
water
kipling
muffin
muffin

300.0

total

200.0
200.0
200
200.0

0.00

0.00

0.00

110

1300.0

1200

Page 39

Sheet20

cals to target
deficit

-150.0
650.0

BMR
TDEE
Target

1705.0
1950.0
1150.0

Page 40