[MaggioMuscle]

Ideas for 6-week cutting program March 20- April 30

1. Eat every 2hrs approx 200kc x 6 = 1200kc/day on low cal days (Tu, Th, Sat, Sun)
2. Eat every 2hrs approx 400kc x 6 = 2400kc/day on mod cal days (Mon, Wed, Fri)
3. DEXATRIM MAX Ephedrine Free Formula (3 on low cal days, 2 mod cal days)
4. Total calories required to maintain weight = 3000/day x 30 days = 126,000kc
5. Total calories consumed on this diet = 28,800 + 43,200 = 72,000 kc
6. Difference = 54,000kc/3500kc/lb = 15lbs
7. Anticipated weight losss: 230lbs -> 215lb
8. Anticipated lean mass: 230 x 81% = 186.3 to maintained at 186.3lbs
9. Fat loss = 15lbs.
10. Body fat = 186.3/215 = 13% (from 19%). Loss of 7% body fat.
11. Workout routine:
HIIT 20mins Tu, Th
Circuit training: M, Wed, Fri
Running: Tues, Wed, Fri, Sat or Sun
12. Workouts: three times per day M-F. Example: a.m. walk or run, lunch: walk or HIIT, p.m. weights or walk
13. Walks: 30mins brisk
14. Diet: 100-200g protein (400-800kc), remainder fat and carbs.
15. Workout calories: 800kc/day x 45 days = 36,000 = 10lbs, so fat loss may be as much as 25lbs. BF = 186.3/205 = 9%

Example Menu__________calories(kc)/carbs(g)/protein(g)/fat(g)________________

M-W-F

1/2c oatmeal 150/33/3/2
2c skim milk 160/24/16/0
1 banana 105/27/1/0
meal total 415/85/20/2

protein shake 420/43/62/0

regular lunch est 400/60/40/0

protein shake 420/43/62/0

1 nutrigrain bar 140/26/1/3
2c soy milk 200/34/16/0

regular dinner est 400/55/15/13

daily total 2400/346/216/18

Tu-Th-Sa-Su

1/2c egg beater 70/2/12/2
1/4c 2% cheese 80/1/7/5
1c skim milk 80/12/8/0
meal total 230/14/27/7

2pc toast 160/34/6/2
2tbs jelly 100/24/2/0
1c skim milk 80/12/8/0
meal total 340/70/16/2

regular lunch est 220/40/10/2

1/2 protein shake 210/22/30/0

1 banana 105/27/1/0
1c soy milk 100/17/8/0

*night time-snack on veggies, drink lots of v8, low cal filling stuff.

daily total 1205/190/92/11