Lean Bulk Tracker — Smart Excel System for Clean Muscle Gain (TDEE, Macros, Weekly Auto-Coach)

Bulking is simple. Bulking without getting fat is not.Most people either eat too little and spin their wheels, or eat too much and spend the next four months cutting. The difference is not willpower — it's feedback. This tracker gives you the feedback loop that coaches charge €100+/month for, in a single Excel file.What it does: Calculates your targets — BMR (Mifflin-St Jeor), TDEE with a step-based NEAT engine that doesn't double-count activity, calorie target with adjustable surplus, and protein/fat/carb targets from evidence-based g/kg ranges. - Filters the noise — your weight fluctuates 1-2 kg daily from water and glycogen. The built-in 7-day moving average shows the real trend, so you never panic over a single weigh-in. - Coaches you weekly — the Weekly Review compares your actual rate of gain against your target and tells you in plain words: add 100-150 kcal, cut 100 kcal or add 2,000 steps, or hold steady. - Tracks your strength — training log with automatic estimated 1RM (Epley), because a bulk where lifts don't go up is just weight gain. What's inside: The tracker (.xlsx) — 5 sheets, 550+ formulas, 16 weeks pre-filled, works in Excel and LibreOffice - Step-by-step User Guide (PDF) — every formula explained, worked example, FAQ - Quick-start README Who it's for: lifters on a lean bulk (works for cutting too — set a negative surplus and everything adapts). No app subscription required: bring your own food logging, this is your decision layer.Built by a Data Science MSc student and lifter — the formulas come from the sports nutrition literature, implemented properly: no hardcoded numbers, everything recalculates from your inputs.Instant download. Free updates to future versions.

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