Copy of A cutting diet by  num327sum  num327sum 
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Change Blue Cells Only!!
Based on studies read + personal observation of my own results. Your results may vary. Use only as a GUIDE!!!
Weight Lbs190174.80lbs LBM==>79.45454545454545
79.45
Kgs. LBM
BodyFat %11.521.85lbs Fat==>9.931818181818182
9.93
Kgs. FAT
TDEE Multip.1.55
GenderMale
[BMR: 2086.2181818181816
2,086.21
Low TDEE:2263.546727272727
2,263.54
0.70.30000000000000004
30%
Reduction TDEE
TDEE:3233.6381818181817
3,233.63
High TDEE:2748.5924545454545
2,748.59
0.850.15000000000000002
15%
Reduction TDEE
Mon-Tue-Wed-Fri-SatThu-Sun
2264
2,264.00
Kcal2748.5924545454545
2,748.59
Kcal
0.50
50%
283
283.00
gr Prot288.60220772727274
288.60
gr Prot0.42
42%
0.40
40%
226.4
226.40
gr Carb240.50183977272727
240.50
gr Carb0.35
35%
0.09999999999999998
9%
25.15555555555555
25.15
gr Fat70.2418071717172
70.24
gr Fat0.2300000000000001
23%
Average377.3333333333333
377
x MealAverage549.7184909090909x Meal
Weekly Caloric Deficit Projections and Estimated Fat loss/weekESTIMATED TIMELINE (IN WEEKS) FOR FAT LOSS
Calories InCals OutDaily Caloric DeficitWeeks0123456789101112
Weight TrainCardioWEIGHT LBS190
190.00
227.78545873127274
227.78
225.57091746254548
225.57
223.35637619381822
223.35
221.14183492509096
221.14
218.92729365636367
218.92
216.7127523876364
216.71
214.49821111890915
214.49
212.28366985018187
212.28
210.0691285814546
210.06
207.85458731272735
207.85
205.6400460440001
205.64
203.42550477527283
203.42
Mon2264
2,264.00
0500Mon1770.0914545454548
1,770.09
LBM LBS174.8
174.80
174.4464177806234
174.44
174.09283556124677
174.09
173.73925334187015
173.73
173.38567112249353
173.38
173.03208890311691
173.03
172.6785066837403
172.67
172.32492446436368
172.32
171.97134224498706
171.97
171.61776002561044
171.61
171.26417780623382
171.26
170.9105955868572
170.91
170.55701336748058
170.55
Tue2264
2,264.00
300500Tur1770.0914545454548
1,770.09
FAT LBS21.85
21.85
53.339040950649355
53.33
51.47808190129871
51.47
49.61712285194806
49.61
47.75616380259741
47.75
45.895204753246766
45.89
44.03424570389612
44.03
42.17328665454547
42.17
40.312327605194824
40.31
38.45136855584418
38.45
36.59040950649353
36.59
34.72945045714288
34.72
32.868491407792234
32.86
Wed2264
2,264.00
300500Wed1470.0914545454548
1,470.09
BODY FAT%0.24000000000000002
0.24
0.23416350300734284
0.23
0.22821240645902988
0.22
0.22214330164853965
0.22
0.2159526433285417
0.21
0.20963674280505915
0.20
0.2031917606082156
0.20
0.1966136987089664
0.19
0.18989839224865976
0.18
0.1830415007454777
0.18
0.17603849873874314
0.17
0.16888466582871675
0.16
0.1615750760658185
0.16
Thu2748.5924545454545
2,748.59
0500Thu1285.0457272727272
1,285.04
Fri2264
2,264.00
3000Fri1770.0914545454548
1,770.09
Sat2264
2,264.00
3000Sat970.0914545454548
970.09
Sun2748.5924545454545
2,748.59
300500Sun985.0457272727272
985.04
10020.548727272728
10,020.54
Fat/Muscle Loss Ratio:0.81
81%
Body Eficiency:0.65
65%
0.35358221937662326
0.35
lbsLBM Loss/Week
1.8609590493506494lbsFat loss/week
PWO SHAKE. USE 1 LITER WATER
47.5
47
gr Prot (whey Isolate)
47.5
47
gr Carb===>23.75
23
gr Dextrose
23.75
23
gr Maltodextrin
 
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Name:  Copy of A cutting diet by  num327sum num327sum 
Description:  A cutting diet
Tags:  cutting diet template templates  
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