Dietary Tools

Hello Decoded Athletes,

I have attached a file you can download to your phones or personal computers.  You will need a Microsoft Excel program or viewer to see it.  It is a very basic nutrition calculator.  Enter the highlighted amounts (if you know them) and the calculator will generate the amount of calories we recommend each day, how much protein, carbs, and fat you should be eating, and your lean mass and body fat figures.  For many of you, you may find that the calculator says you should eat more than you actucally do!  Yes, in many cases people must EAT MORE FOOD TO LOSE MORE FAT.  I can explain all the geeky science another time.  It has to do with a term called metabolic flexibility, which means fixing your broken metabolism.

So, how do you use this info?  I recommend downloading the My Fitness Pal app onto your phone from google play store or apple app store.  Adjust the settings to the numbers the calculator gives, and monitor your intake.  Measuring is impotant!  If you have questions or need help, please reach out and let me know.

Coach Jeff

Macro Calculator


07/11/16 Workout


Back Squat

  • 1 x 10
  • 1 x 8
  • 3 x 5
  • 3 x 3
  • Increase weight each set


21 – 15 – 12 – 9 Repetitions for time of:

  • Wall Ball Shots (20/14)
  • Pull Ups
  • Burpees


  • EMOM 5 air squats
  • 20 Minute Time Cap

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