Derek Precontest 7-2011
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Enter Weight:183Activity levels:S is sedentary (desk job, no exercise)SMaintain
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Enter Body Fat Percentage:7%L is lightly active (exercise 1-3 days/week)LLose
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Select activity level (definitions at right): VM is moderately active (exercise 3-5 days/week)MGainproteincarbsfat
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Select your goal:gainV is very active (exercise 6-7 days/week)Vcalories/gram449
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Daily calories needed to reach your goal 4,042E is extremely active (physical job + hard exercise daily or 2x a day training)E
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Servings:CaloriesProtein (g)Carbs (g)Fat (g)Fiber (g)Sugar (g)
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MEAL 1oat bran1.00480.0021.0072.0010.5014.001.00
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Sunwarrior protein2.00204.0037.507.503.001.502.00pounds fat:lean mass (kg):
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strawberries1.0077.001.0020.000.000.000.0024.7842.2838807312.2573.82215822
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0.000.000.000.000.000.00
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0.000.000.000.000.000.00BMR:1283.3318241964.558617
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0.000.000.000.000.000.002213.7473963732.661373
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0.000.000.000.000.000.00746.5322746
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MEAL TOTALS:761.0059.5099.5013.5015.507.004479.193648
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% of Calories:31%52%16%
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MEAL 2bean shake1.00755.0056.0081.0021.000.000.00
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apple1.0095.000.0025.000.000.000.00
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0.000.000.000.000.000.00
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ezekiel bread2.00160.008.0030.001.000.000.00
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0.000.000.000.000.000.00
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0.000.000.000.000.000.00
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0.000.000.000.000.000.00
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MEAL TOTALS:1010.0064.00136.0022.000.000.00
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% of Calories:25%54%20%
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MEAL 30.000.000.000.000.000.00
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whole wheat pasta1.00200.006.0043.001.500.000.00
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light tofu1.50300.0052.507.5012.004.500.00
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salad1.0050.002.007.002.001.000.00
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0.000.000.000.000.000.00
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0.000.000.000.000.000.00
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0.000.000.000.000.000.00
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MEAL TOTALS:550.0060.5057.5015.505.500.00
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% of Calories:44%42%25%
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MEAL 40.000.000.000.000.000.00
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bean shake1.00755.0056.0081.0021.000.000.00
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0.000.000.000.000.000.00
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0.000.000.000.000.000.00
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0.000.000.000.000.000.00
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0.000.000.000.000.000.00
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0.000.000.000.000.000.00
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MEAL TOTALS:755.0056.0081.0021.000.000.00
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% of Calories:30%43%25%
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MEAL 50.000.000.000.000.000.00
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lentils1.00280.0032.0076.000.000.000.00
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brown rice0.2554.001.2511.250.001.000.25
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salad1.0050.002.007.002.001.000.00
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light tofu0.50100.0017.502.504.001.500.00
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0.000.000.000.000.000.00
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0.000.000.000.000.000.00
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MEAL TOTALS:484.0052.7596.756.003.500.25
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% of Calories:44%80%11%
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MEAL 60.000.000.000.000.000.00
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0.000.000.000.000.000.00
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bean shake1.00755.0056.0081.0021.000.000.00
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0.000.000.000.000.000.00
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0.000.000.000.000.000.00
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0.000.000.000.000.000.00
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0.000.000.000.000.000.00
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MEAL TOTALS:755.0056.0081.0021.000.000.00
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% of Calories:30%43%25%
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DAILY TOTALS:4315.00348.75551.7599.0024.507.25
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% of Calories:32%51%21%
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