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Weight loss.xlsx
If you wish to reduce your bodyfat please fill in all the yellow boxes below including your current body fat plus desired body fat %
Your calories and food portions are calculated below
Weight in kg Kg Your Lean Muscle Mass is kgs
Current Body Fat % % Current BMR at rest is Cals
Activity Factor   Total daily exercise expenditure Cals
Male or Female   Current Total Body fat is kgs
Desired Body Fat % % Your Optimal calorie intake for Fat loss Cals
Desired Weight Loss per week in Grams (100-900 grams) Grams Calculated Bodyfat loss kgs
Enter Weight Management start date (d,m,y) Date   Completion Date
  Total number of weeks to reduce bodyfat level to desired % Weeks
Zig zag rotation to prevent lean body mass loss Calories / Day   Grams / Day Grams / Meal Water intake  
Low calorie days (15-20% below TDEE) 3 days Cals Ltrs  
carbohydrates %55 Cals      
protien %30 Cals      
fats %15 Cals      
               
High calorie days (5% over maintenance level) - 3 days Cals Ltrs  
carbohydrates %55 Cals      
protien %30 Cals      
fats %15 Cals      

As your body fat ratio changes you should fill this in every 1-2 weeks to help your progress.

It should be noted that as you build more muscle 3 important things happen;

1. Muscle burns fat!
In other words the best way to lose body fat is to build more muscle.
2. Muscle is heavier than fat!
This is a good thing so don't be afraid if your weight doesn't decrease quickly. What is important is your body fat %.
3. Your body craves quality food!
Muscle burns a lot of calories but will turn on itself for fuel if you starve your body. NEVER let your body go hungry, feed it healthy quality food.

Nutrition is by far the greatest tool we have to reduce body fat and weight. With a healthy controlled eating habit you can effect a better body and mind that will make you feel great.
Research shows you also require the addition of nutritional supplements if you lead a stressful fast paced lifestyle or you simply don't have time to eat a balanced diet.
Be careful as a poor nutritional supplement will NOT provide any benefits.
I currently use USANA Nutritional Supplements for their scientifically proven formulas.
I have gained fantastic results by implementing Usana Supplements into my diet and nutritional plan.
If you would like to know more feel free to ask. Nutritional Supplements



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