VP Health & Fitness

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Spreadsheets/Worksheets

• BFFM Data Sheet & Calorie Calculator (courtesy of Maggie Wang & her blog: Caustic Musings) - Maggie generously shared her spreasheet & gave downloaders the freedom of making their own adjustments to the spreadsheet. Thanks Maggie!!
  • Here is my version: Spreadsheet for calculating BMR & TDEE (using the Katch-McArdle method), daily calorie targets, macro-nutrient calories/grams ratios, BMI, daily calorie burn, fat lost/muscle gained, & a body fat calculator (male/female). Used with the Burn the Fat, Feed the Muscle program - however, it can also can be used for any program.
• Nutrition Planner, Food List & Meal planning sheets- Keep track of your daily nutrient ratios. Used with the Burn the Fat, Feed the Muscle program - however, it can also can be used for any program.
• Adi’s Fitness Log - A very comprehensive fitness spreadsheet that uses Excel macros
• Calculate your BMR - for women
• Weekly calorie burn chart - Keep track of your exercise activities & Total Calories burned.

Downloads - Articles

• 100 ways to add 2,000 steps
• 100 ways to cut 1,000 calories

Downloads - Free E-Books

• Gourmet Nutrition Desserts - This is a 44 page dessert cookbook complete with delicious “Precision Nutrition Approved” dessert recipes, beautiful photography, and hints on how to eat the foods you love without gaining the fat you hate.
• Precision Nutrition Strategies - This ebook is an extension of the Precision Nutrition program. With 43 pages and 7 chapters (plus appendices), it’s obviously nowhere near as comprehensive as the full Precision Nutrition Program. However, it provides a nice and simple overview of some critical PN strategies including: the rules of good nutrition, protein intake, balancing dietary acids, altering your eating schedule to make it more PN friendly, preparing foods, eating on the road, revving your metabolism, and more.
• Turbulence Training 4 week workout - the Original 4-Week Turbulence Training Bodyweight Workout.

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