Diet

Weight (kg)
Weight (pounds)
Body fat (%)
Body fat (pounds)
LBM
Cals per LBM
Maintenance cals

71.4
157
11.0%
17
140
17
2,382

Daily calories

2,382

Workout days
Calories (-300)
2,082

Non-Workout days
Calories (-500)
1,882

Week 1-2
Grams Calories
Protein (0.8)
112
448
Carbs
30
120
Fat
168
1,513

Week 1-2
Grams Calories
Protein (0.7)
98
392
Carbs
Fat
165
1,489

Week 3
Grams Calories
Protein (0.8)
112
448
Carbs
75
300
Fat
148
1,333

Week 3
Grams Calories
Protein (0.7)
98
392
Carbs
Fat
165
1,489

Week 4
Grams Calories
Protein (0.8)
112
448
Carbs
100
400
Fat
137
1,233

Week 4
Grams Calories
Protein (0.7)
98
392
Carbs
50
200
Fat
143
1,289

Weight (kg)
Weight (pounds)
Body fat (%)
Body fat (pounds)
LBM
Cals per LBM
Maintenance cals

69.4
153
7.9%
12
141
17
2,395

Daily calories

2,395

Workout days
Calories (-200)
2,195
Week 1-2
Grams Calories
Protein (1)
141
563
Carbs (0.75)
106
423
Fat
134
1,209

Non-Workout days
Calories (-600)
Week 1-2
Protein (0.8)
Carbs (0.3)
Fat

Non-Workout days
1,795
Week 1-2
Grams Calories
113
451
42
169
131
1,175

Weight (kg)
Weight (pounds)
Body fat (%)
Body fat (pounds)
LBM
Cals per LBM
Maintenance cals

69.4
153
7.9%
12
141
17
2,396

Daily calories

2,396

Workout days
Calories (+400)
2,796
Week 1-2
Grams Calories
Protein (1.5)
211
845
Carbs (1)
141
564
Fat
154
1,386

Non-Workout days
Calories (-200)
Week 1-2
Protein (1.25)
Carbs (0.5)
Fat

Non-Workout days
2,196
Week 1-2
Grams Calories
176
705
70
282
134
1,209

Weight (kg)
Weight (pounds)
Body fat (%)
Body fat (pounds)
LBM
Cals per LBM
Maintenance cals

80.0
176
8.0%
14
162
17
2,758

Daily calories

2,758

Workout days
Calories (+300)
3,058
Week 1-2
Grams Calories
Protein (1.5)
243
974
Carbs (1)
162
649
Fat
160
1,436

Non-Workout days
Calories (-400)
Week 1-2
Protein (1)
Carbs (0.25)
Fat

Non-Workout days
2,358
Week 1-2
Grams Calories
162
649
41
162
172
1,547