Creating a diet to fit daily macros

[Optimalisation]

Does anyone have a good link/resource for putting together a diet to hit their daily macro targets?

Was thinking of something like a list of common foods and their nutrient profile that I can bang into excel then drag and drop various combos together to create meal options.

Cheers

[mike27]

i got an excel program, not sure how to put it on here tho

you put in ur feed times,food eaten and quanities

then put in the cho,pro,fat cals and in totals it all up as you go

useful to use and make sure ur hitting ur estimated macros. easy enough to add or take out what u need to suit

very hand

:nod:

[mike27]

nz food macro info can be gotten off that website mentioned on here a few weeks back

[Andre01]

I downloaded a pdf from http://www.rnc.co.nz/wawcs0114085/ln-ul ... ssary.html (The Concise New Zealand

Food Composition Tables) and often use that. I also have downloaded an app from iTunes with all the nutritional information in there for me to use.

I also have created a food diary in Excel and input the infomation into there every week and plan my week that way. I have kept it for the last three weeks and I am finding that I am doing really well with it. Have fun and remember to ask lots of questions.

[Mantis]

Try this one. I got this a cuple of weeks back off this site. I added my own foods and inputs - works really well for me.

Copy of Master Nutrition Template v2.1.xls

[wannabecut]

Dude that's a good spreadsheet. How to you add foods to the drop down list?

Also the daily target is 5000 cals, can you change that. Thought I'd ask before screwing it up.

[mike27]

yeah thanx mantis!

good excel program

[Dubble_D]

Nice! Thanks heaps!

[Mantis]

How to you add foods to the drop down list?

Also the daily target is 5000 cals, can you change that.

To add foods click on the food list tab - just type them in the food items column and add in your macro data. When you add a new food make sure you highlight all the foods and alphabetize the list. On the inputs page (first tab) all the yellow sections are the numbers that you put in.

Hope that helps.

[wannabecut]

Cheers mate

[JOSEF RAKICH]

Yu mean like a calorie counting site?

http://www.fitday.com or http://www.dailyburn.com

Personally i just work out my diet and macros split all on paper then i stick to it. Pizza and McDonalds everyday. Nomnomnomnom.

[deepmen15]

I ve tried excel...can be a pain if ur travelling or using diff PC...Try http://www.myfitnesspal.com or Fitday ... I use http://www.myfitnesspal.com ...they have a huge data base with most NZ foods ... You can copy diets from previous dates etc...and its free :pfft: ...I spend max 5mins and I can access it from any loaction!!! easy...hope it helps