Diet
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Weight (kg) 71.4 Daily calories ### Weight (pounds) 157 Workout days Non-Workout days Body fat (%) 11.0% Calories (-300 ### Calories (-500 ### Body fat (pounds) 17 Week 1-2 Week 1-2 LBM 140 Grams Calories Grams Calories Cals per LBM 17 Protein (0.8) 112 448 Protein (0.7) 98 392 Carbs 30 120 Carbs - - Maintenance cals ### Fat 168 1,513 Fat 165 1,489 Week 3 Week 3 Grams Calories Grams Calories Protein (0.8) 112 448 Protein (0.7) 98 392 Carbs 75 300 Carbs - - Fat 148 1,333 Fat 165 1,489 Week 4 Week 4 Grams Calories Grams Calories Protein (0.8) 112 448 Protein (0.7) 98 392 Carbs 100 400 Carbs 50 200 Fat 137 1,233 Fat 143 1,289
description
Sample diet plan
Transcript of Diet
Weight (kg) 71.4 Daily calories 2,382 Weight (pounds) 157
Workout days Non-Workout daysBody fat (%) 11.0% Calories (-300) 2,082 Calories (-500) 1,882 Body fat (pounds) 17
Week 1-2 Week 1-2LBM 140 Grams Calories Grams CaloriesCals per LBM 17 Protein (0.8) 112 448 Protein (0.7) 98 392
Carbs 30 120 Carbs - - Maintenance cals 2,382 Fat 168 1,513 Fat 165 1,489
Week 3 Week 3Grams Calories Grams Calories
Protein (0.8) 112 448 Protein (0.7) 98 392 Carbs 75 300 Carbs - - Fat 148 1,333 Fat 165 1,489
Week 4 Week 4Grams Calories Grams Calories
Protein (0.8) 112 448 Protein (0.7) 98 392 Carbs 100 400 Carbs 50 200 Fat 137 1,233 Fat 143 1,289
Weight (kg) 69.4 Daily calories 2,395 Weight (pounds) 153
Workout days Non-Workout daysBody fat (%) 7.9% Calories (-200) 2,195 Calories (-600)Body fat (pounds) 12
Week 1-2 Week 1-2LBM 141 Grams CaloriesCals per LBM 17 Protein (1) 141 563 Protein (0.8)
Carbs (0.75) 106 423 Carbs (0.3)Maintenance cals 2,395 Fat 134 1,209 Fat
Non-Workout days 1,795
Week 1-2Grams Calories 113 451 42 169 131 1,175
Weight (kg) 69.4 Daily calories 2,396 Weight (pounds) 153
Workout days Non-Workout daysBody fat (%) 7.9% Calories (+400) 2,796 Calories (-200)Body fat (pounds) 12
Week 1-2 Week 1-2LBM 141 Grams CaloriesCals per LBM 17 Protein (1.5) 211 845 Protein (1.25)
Carbs (1) 141 564 Carbs (0.5)Maintenance cals 2,396 Fat 154 1,386 Fat
Non-Workout days 2,196
Week 1-2Grams Calories 176 705 70 282 134 1,209
Weight (kg) 80.0 Daily calories 2,758 Weight (pounds) 176
Workout days Non-Workout daysBody fat (%) 8.0% Calories (+300) 3,058 Calories (-400)Body fat (pounds) 14
Week 1-2 Week 1-2LBM 162 Grams CaloriesCals per LBM 17 Protein (1.5) 243 974 Protein (1)
Carbs (1) 162 649 Carbs (0.25)Maintenance cals 2,758 Fat 160 1,436 Fat
Non-Workout days 2,358
Week 1-2Grams Calories 162 649 41 162 172 1,547
