In the past I have read up on diets but have only guessed as to how much calories and protein, carb etc I was consuming.

I have therefore purchased some nutritional scales and written a spreadsheet to help me calculate it accurately. I have attached the spreadsheet for anyone who would like to use it
and feel free to ask me any questions. The food list can be changed according to what you eat.

I have attached a second spreadsheet 'Meals.zip' as it will not paste into this editor correctly and looks a mess. This shows two examples of two different days; a workout and non-workout day respectively.

I will also be eating things like Peanut butter, Pork Loin Chops, Fish; Cod, Trout, Salmon, Steaks all grilled with fat removed. And I take a cod liver oil tablet at the end of the night.

Thanks in advance  

Some of those values look way off - Where did you get them from?

Also you do you weigh all of your food - as you have values for foods that have no weight?

Hate to tell you but you are not consuming all the calories that you think you are!

How much lucozade do you drink with your banana to get 122grams of carbs?

PJ

"Some of those values look way off - Where did you get them from?". Can you tell me which ones?

Yea, I found it quite difficult to get accurate figures. For example on the packets for meat it does not say if it is the cooked weight or the uncooked weight.  I used a combination of
looking at the packets, the CalorieKing website and tesco's online shopping.

Sorry not sure what you mean by 'as you have values for foods that have no weight?'

The Bananna weighs 245g with the skin on, which gave me
Kcal           Prot          Carbs        Fibre         Fat            Sat
257.3     2.9     56.8     2.7     0.7     0.2

The Lucozade bottle is 380ml.  In my SS I entered 380 in the grams column even though it is based on ml (This is because I entered the values for 100ml instead of 100g).

It says on the back of the bottle per 100ml
70kcal, 17.2 Carbohydrate so I entered 380 in the SS, which gave me

Kcal           Prot          Carbs        Fibre         Fat            Sat
266.0     0.0     65.4     0.0     0.0     0.0

So have I done this wrong then?  It does seem weird that 1 bottle would be 266 calories.

Many thanks

Have a look here for a calory guide.

http://www.weightlossresources.co.uk/calories/calorie_counter.htm
and also here for carbs

http://www.carbohydrate-counter.org/

or even here

http://www.feelingok.co.uk/carbcounter.asp?