I have updated John's spread sheet, and made it possible to tailor it for your own use. If you want a copy to play with, let me know, and I'll email it to you. It is basically what John uses, but I've added a gram countdown, and a calorie countdown, as well as a place to plug in your caloric goal. The spread sheet will break down your intake goal in a 40/40/20 split. I can also tailor it for your split needs, just let me know. I also have a menu you can cut and paste from. Just let me know if any of you want it.
J

*****Update*****
Here is the Spreadsheet and Menu

nice one :)

i'm using a version of Johns sheet as well that i've adapted, but not everyone is a excel whizz and i'm sure would love a copy they can just input the data :)

I made my own but it's shit because I'm lazy. It's just to keep information in, no advanced features (Although I can do them, I don't feel the need).
Can you PM me the link if it's uploaded?

I need it!!! I have a very basic spreadsheet.

I dont know any commands....

If you could send me a copy, that would be great. Btw, isn't is possible to add a few cells where you can change the splits quickly on the fly?

My e-mail address is lindset AT webpixels DOT net

Speaking of excel. I have my own very basic sheet, it does work for me. However, I would like to get the last data from a column into a specific field.

Ie. Each day is a row in my sheet, in one of the column I enter my weight. How can I get the data in the last row from the weigh column, is there a command like @GimmeDataFromTheLastRowThatsPopulated() or similar?

Thanks in advance...

Everyone that asked for a copy, I have sent them out via email.
If anyone has anyquestions, please ask, I'll help ya out.
Skipper, I am having a tough time visualizing what you need. I can prob help, you can send me a copy of what you have and I can go from there...have a headcold, can't really think clearly right now!
send me a copy, and what you need, I'll hook it up for ya!
J
Ranger17@adelphia.net

Thanks!!! I received it. Looks like the one I had but with the advantage of the calculators doing most of the work.

Thanks alot!!.

Can you please send me a copy of that Spreadhsheet! I'd greatly appreciate it.

Thanks!

Ahh, forgot my email address..

jsmcisc@aol.com

I sent it to you a few seconds ago.

I can also tailor it for your split needs, just let me know. I also have a menu you can cut and paste from. Just let me know if any of you want it.
J

If you can send me the s/sheet and menu, that would be great - thanks

Woops - email address is

megalithin@hotmail.com

Yeah, I'd love a copy of that spreadsheet!

PJ

I just sent them all! Email me with any questions
J

Hey Ranger, I have a spreadsheet that I am using now but I wouldn't mind getting a look at yours to see if it might help. My biggest problem now is planning meals so I can somewhat diversify what I'm eating. If you could send it off to me, my address is fortezza@iglou.com. Thanks.

sent
J

sent
J


I have a very basic spreadsheet, and would like to see what you are working with (menu also). Thanks, and keep up the good work!

I have a very basic spreadsheet, and would like to see what you are working with (menu also). Thanks, and keep up the good work!

bvawt@hotmail.com
sent
J

Ranger17,

You know you could just zip your spreadsheet up and attach it to your post? ;)

Skipper I also would love to know how to do that as well. It sounds like something that should be possible. That way I can just fill in my weight and bf% and let is calculate everything else. I'll let you know if I figure it out.

here's my spreadsheet that i use

Skipper I also would love to know how to do that as well. It sounds like something that should be possible. That way I can just fill in my weight and bf% and let is calculate everything else. I'll let you know if I figure it out.


I mailed Ranger17 after his request 11 hours ago, perhaps he will have time to check it out during this day.

I have been reading helpfiles and googled around, haven't seen an easy way to solve it. Only large VB Script blocks which is a bit beyond my scope so to say! :)

I'm not sure that there is a simple way to do this. There might be a way to move some cells around to make it a bit easier. I took a look, and couldn't come up with anything.
Sorry
J

Ranger,

I downloaded your spreadsheet but it just contains shortcuts. Am I missing something here?

I'll take a look
J

Ranger,

I downloaded your spreadsheet but it just contains shortcuts. Am I missing something here?
Should be fine ...try it now
J

that did it. thanks.

Everyone that asked for a copy, I have sent them out via email.
If anyone has anyquestions, please ask, I'll help ya out.
Skipper, I am having a tough time visualizing what you need. I can prob help, you can send me a copy of what you have and I can go from there...have a headcold, can't really think clearly right now!
send me a copy, and what you need, I'll hook it up for ya!
J
Ranger17@adelphia.net

hi could you please email me a copy as well. i'd greatly appreciate it.
ninjadang@cox.net

Give me a break. I vowed to never track my nutrition to this detail.

Sure enough, I downloaded it, took a peek, and now have what I've eaten so far input in the spreadsheet!

THANKS A LOT GUYS now I too am one of the anal retentive nutrition trackers. :p

BTW, now that we have this spreadsheet, perhaps someone can post some good websites with information on how to figure out what values are good for the individual? What should a target caloric intake be when cutting? When bulking? Etc. It seems as if I had some website at one point that gave all of this information, but I have since lost it.

I'd like to get a copy of that spreadsheet. I'm also thinking of taking it to the next level and setting up some sort of db for querying and hopefully on-the-fly trends/graphs.

Speaking of excel. I have my own very basic sheet, it does work for me. However, I would like to get the last data from a column into a specific field.

Ie. Each day is a row in my sheet, in one of the column I enter my weight. How can I get the data in the last row from the weigh column, is there a command like @GimmeDataFromTheLastRowThatsPopulated() or similar?

Thanks in advance...

Skipper, tell me what it is that you're trying to do exactly and I'll see if I can help you. I understand that you want to 'get' the data, but why do you want to get it? Are you just wanting it to move from the end of a column to the next column or what?

could I grab a copy of the spreadsheet menu?

thanks
Stephen
skmyers5@hotmail.com

I'd like to get a copy of that spreadsheet. I'm also thinking of taking it to the next level and setting up some sort of db for querying and hopefully on-the-fly trends/graphs.

You can download it from the first post, or I can email it to you, just need your addy :tucool:
J

all others have been sent!
:gl:
J

I have a question about something on the menu. The menu states that 2 cups of green beans are 45 calories. Is this true or a type? I eat home-picked green beans, so I don't have any sort of label that allows me to cross-reference.

I have a question about something on the menu. The menu states that 2 cups of green beans are 45 calories. Is this true or a type? I eat home-picked green beans, so I don't have any sort of label that allows me to cross-reference.
The majority of the menu is what John used...and some of my own.
If you want a Nutritional Fact site try calorie-count.com

:tucool:
J

The majority of the menu is what John used...and some of my own.
If you want a Nutritional Fact site try calorie-count.com

:tucool:
J

Heh, well I had a friend of mine who eats canned green beans read me the label. It was 80 cals for 2 cups. Now, don't get me wrong I'm not whining over a 35 cal difference. I was just so amazed that they were so low in cals! I mean hell, if you can't fill up off of an entire can of green beans that's insane. ;)

Heh, well I had a friend of mine who eats canned green beans read me the label. It was 80 cals for 2 cups. Now, don't get me wrong I'm not whining over a 35 cal difference. I was just so amazed that they were so low in cals! I mean hell, if you can't fill up off of an entire can of green beans that's insane. ;)
I have been suprised at how much the info differs from label to label...brand to bran. Makes me wonder how much of it is true :confused:
J

Hey Ranger, I know you have probably answered this in another thread but I figured I would ask anyway. I was looking at your sig and noticed that you lost 22 lbs. in 15 days? What exactly are you eating/doing to have such amazing results? Do you supplement? Also, have you noticed any loss in LBM or is it just fat?

The reason I ask is because my main goal is to lose about 20 pounds (maybe a bit more) and then start from there to bump up the muscle and lean mass - and by your accounts, I should almost already be there!

Granted, I don't want to lose it too fast or lose the wrong stuff, but, wow, you have done a heck of a job!

I would suggest setting a BF% goal as opposed to a weight goal. Weight is very deceptive and BF% technically never lies (assuming you test correctly).

I would say that a lot of the weight ranger lost initially was water weight. You can easily lose that yourself, but just remember you probably won't look in the mirror like you're 10 pounds lighter. The key to losing weight is to burn more calories than you consume. A rule of thumb is that a pound of fat is 3500 calories, so you would need to create a 3500 calorie 'deficit' in order to lose one pound of fat.

Basics :

1) Nutrition
2) Cardio/Weight Training

Do those two things properly and you will lose weight faster than you imagined.

I have a good website that goes into much more detail that I can share with you on this, but I'll have to post it from work tomorrow because I don't have it linked here.

I would suggest setting a BF% goal as opposed to a weight goal. Weight is very deceptive and BF% technically never lies (assuming you test correctly).

I would say that a lot of the weight ranger lost initially was water weight. You can easily lose that yourself, but just remember you probably won't look in the mirror like you're 10 pounds lighter. The key to losing weight is to burn more calories than you consume. A rule of thumb is that a pound of fat is 3500 calories, so you would need to create a 3500 calorie 'deficit' in order to lose one pound of fat.

Basics :

1) Nutrition
2) Cardio/Weight Training

Do those two things properly and you will lose weight faster than you imagined.

I have a good website that goes into much more detail that I can share with you on this, but I'll have to post it from work tomorrow because I don't have it linked here.


I don't seem 20lbs lighter to me, but the scales says so. I also went from eating like crap, no exercise........to eating well, and exercise everyday. My body has always responded quickly, and leveled off after a few weeks. I didn't try to lose it that fast, just happened. My doctor was quite surprised, but says medically I am A-OK! I would aim for a BF% goal, not a weight....also, change your whole lifestyle, don't just diet for a short time. :gl:
J

Here's that link I promised ya...

http://www.hussman.org/fitness/

Can you send me a copy?

Thanks

jerrykmailbox-widget@yahoo.com

I downloaded the spreadsheet, and being the geek I am, thought about making a available on the web. I have a domain with multiple SQL databases - what I'd like to do is that the excel sheet and convert it to a web app, store it all in a SQL database - add in the nutritional info database from the good ole' FDA and bang - you have a travelling log of what you ate and when.

Assuming the server load isn't crazy I'll make it free.

I downloaded the spreadsheet, and being the geek I am, thought about making a available on the web.
I thought about doing that. Then I realized I'd probably get diverted from training/dieting to building this app. I'd rather use Excel (which is quicker for me) and get on with training, then spending the time to make the web app.

WRT portability -- I have a laptop! :whistle:

Just my $0.02

Speaking of excel. I have my own very basic sheet, it does work for me. However, I would like to get the last data from a column into a specific field.

Ie. Each day is a row in my sheet, in one of the column I enter my weight. How can I get the data in the last row from the weigh column, is there a command like @GimmeDataFromTheLastRowThatsPopulated() or similar?

Thanks in advance...

I'm guessing that what you want to do is have a "Current Weight" box somewhere on your sheet, and have it self-populate when you update your sheet, right?

The way to do it is kind of a combination of 2 commands, "CountA" and "Index". For example, if you enter your daily weight in column F [i.e. - Let's say you have data for Jan 1st - Jan 27th, 27 data points], and you want the "Current Weight" to be displayed in cell B5, then in cell B5, enter the formula:

=INDEX(F2:F1000,COUNTA(F2:F1000))

The command "CountA(F2:F1000)" will count the number of non-empty cells in column F between the 2nd and 1000th row. [27 data points]

The command "Index(F2:1000, n)", will look in the cells F2-F1000 and return the contents of the nth cell.

By putting "Count(F2:F1000)" as "n" in the "Index" command, you will first count the number of non-empty cells [27], and therefore the "n" will be 27.

Note, I started counting with the 2nd row assuming that you have some sort of header row. If not, you can start the commands at F1 instead of F2...or whatever row you start with.

If this isn't what you're looking for, let me know. I should probably be able to figure something out. I've adapted John's spreadsheet using a separate worksheet as a menu. Then, all you have to do is enter the name of the food you want, and the worksheet will "LookUp" the calories, fat, carbs, etc. for you and populate the proper cells. If you want to know how to do this, let me know and I'll get back to ya.

Good Luck!

Can you send me a copy?

Thanks

jerrykmailbox-widget@yahoo.com
Sent
:tucool:
J

Could I get a copy please?

dnbrinson @ hotmail . com

Cheers!

Did anyone mention Adi's spreadsheet, a very complete one, I didn't see it mentioned:

http://forums.johnstonefitness.com/showthread.php?t=5999