All in Excel.. I'm not an Excel guru as I don't even know how to make macros in them, otherwise I would have designed my own food entry spreadsheet, which I do now in a Dutch Fitday (pc program).
But I have been tinkering away on this one for 2,5 years now well off and on.
The frustration always was that I had no clue about how many calories I actually needed. I'd often undereat when cycling hundreds of kilometers/week and then overeat when i'd stopped exercising. Was it decreased metabolism or plain overeating? I'd put on weight so fast that it wasn't pretty. Also when trying to lose weight it wouldn't give results.
so, after I'd been ill in Jan-March 2004, partly because of undereating and overexercising, I decided a couple of months later to start tracking.
The maintenance calculations are done based on Omron trackings of bf% but then as a 30d rolling average
Suppose I eat 2000 kcal over 30 days.
Suppose I gain 300 gram of body fat over these 30 days.
That's 300/30 = 10 grams of fat gain a day,
10 grams x 9 kcal (fat = 9kcal/g) = 90 kcal surplus.
So my maintenance = intake minus fat gain = 2000 - 90 = 1920 kcal.
For simplicity's sake I am assuming the same formula vice versa.It seems that for losing 1 kg of body fat you only need to 'burn' 8000 kcal and to gain you need '9000 kcal' but that's an impossible equation to work with.
In other words, had I lost 300g of fat, then my assumption is that I'd have a mainteannce of 2000 + 90 = 2090 kcal/day. Instead it should've been 2080 kcal, but like I pointed out.. that's too much work to do manually.. and I'm not even convinced it's only 8000 kcal, so let's leave it to 9000 kcal of calorie deficit if one wants to burn off 1 kg of body fat.
That's how the maintenance line came about.
The green line has changed a lot, depending on my whims. One of the more recent additions is that I let my maintenace depend on where I am in my cycle. I get to eat most at the end since it culminates at the end.
I've even designed a formular for how many carbs I need to eat. It depends of course on activity levels, but again, I get to eat more carbs at the end of the cycle.
BTW, yesterday someone sent me a really interesting link to new research. Explains among other things why women are less hungry in the first part of the cycle and more in the end. Estrogen works in very similar ways as leptin!
http://www.yale.edu/opa/newsr/07-01-03-01.all.html
Also, my current training schedule was partly based on Elzi Volk's article on women and (weight) training vs their menstruation cycle:
http://www.thinkmuscle.com/articles/...strogen-03.htm