Specific Diet....how do i calculate?

[mhurdler]

I got a diet for the last 12 weeks before competition. it deals all with protien/carbs/Fat
week 1-4
30/60/10

Week 5-8
40/40/20

Week 9-12
40/30/30

is there calculators out there that i can pounch in food and they give me the ratio's? i want to make sure i am following this. any help would be great!! thanks!

[JoeBAR]

www.fitday.com

[mhurdler]

Thanks!! That works!! i appreciate it!

[jakall]

That's an awesome site...but I am new to the intense fitness world so I have a question that might be pretty dumb, but I want to know the answer so I guess I have to ask it. Here goes; How many calories do you want to keep from what you consumed in a day? For instance if someone eats 2000 calories do they want to work to burn a certain number of those calories or how exactly does it work? Sorry for my newbie-ness lol, but any and all help is appreciated.

[Adonis]

http://www.extremefitness.com/forum/...ad.php?t=51211

download the file in this thread. it has a nutrition planner, with alot of comon foods, their breakdowns, when to eat them, what to have them with, ect.... Its a fantastic tool