Lean Muscle Diet SpreadSheetThe Men'sHealth Lean Muscle Diet Calculator SpreadsheetDesigned By Russell Taylor (Russ@Tayloredphysiques.com) 3/1/2015 Beta 1.0Body Fat/LBM Calculator RT Adapted YMCA Method (Simple Method)Step 1 Enter Waist Size in Inches32Step 2 Enter Weight in Lbs170Male Body Fat %12.0Female Body Fat %24.8Male Lean Body Mass149.6Female Lean Body Mass127.9Target BW CalculatorStep 1Find Current LBM AboveStep 2Enter Target LBM (Use Book To Estimate Goal)156Step 3Choose Target Body Fat % (From Table in Book)156001288Target BW Result177.3Total Daily Calories CalculatorStep 1Enter Target BW (As Above)190Step 2Enter Weekly Training Hours (Use Book)4Step 3Enter Intesnity Factor: (Turtle 8/9/10 Standard 9/10/11 Grey Hound 11/12/13)1612Calorie Target Result3040Macro Target CalculatorStep 1Enter Calorie Target (As Above)3040Step 2Enter Target Body Weight in Lbs180Step 3Enter Fat Target Intake (From Book)7200.4648Macro TargetFatCarbsProteinResult72418180Carb Cycle CalculatorEnter Average Carbohydrate Target >10Avg Daily Target For High Daysx1.5x2x2.5x3x3.5x41 Carb-Up Per Week9.18.37.56.65.852 Carb-Up Per Week86420N/A3 Carb-Up Per Week6.22.5N/AN/AN/AN/A4 Carb-Up Per Week3.3N/AN/AN/AN/AN/A