I have developed an excel spread sheet that can be used to track your daily macro's. I have set up a graph that will plot out how your progress is going to help you decide if your on track to reach your goal. I like it alot and want to share it with you guys but I need to refine it a bit first. Here is what I need help with. What should be the calories, grams of protein, fats, and carbs I should use for a cutting diet? Bulking diet? How about grams of fiber for both? I will in the next few days get the spread sheet posted here and will explain how to use it. I will base the level of interest on the responses I get.
Also, one thing I am not completely sure of is that should the macros be based on bodyweight or lean body mass? For example, if it is lbm and I am 180# with a bf% of 10, then my lbm is 180*0.9=162, correct?