The Pain Is The Truth: A Workout Plan To Burn Fat And Get Ripped

Here’s an Example, Using A 180-Pound Man:

180 lbs. x 1 gm protein/lb body weight = 180 gm protein.
180 gm protein/day x 4 cal/gm = 720 daily calories from protein.
720/0.30 = 2400 calories a day.

On this program, carbs will make up 45% of your daily calories and fats 25%. Multiply your total daily calories by .45 to find your total carbohydrate calories, and by .25 to get your total number of fat calories. Then – you divide the carbohydrate calories by 4 and the fat calories by 9 to get the exact number of grams of each.

Note: One gram of carbohydrate or protein when oxidized for energy equals 4 calories; one gram of fat equals 9 calories, and one gram of alcohol equals seven calories.

Get to know labels and how much fat, carbs and proteins are present in your portion of foods. The calories you just calculated are only used on the first day of the program. Then, you’re going to drop your total calories by 100 each day for a week.

Then, at the start of the following week, you’ll begin the first day with a total that’s 100 calories less than the very first day of the program, and again drop that total by 100 calories per day.You’ll then repeat this process for the third and final week, always maintaining the 45/30/25 ratio of carbs, protein and fat.

So our 180-lb man has a calorie total of 2400. Drop that total by 100 for each day of the week. At the start of the second week be at 2300 calories and again drop that by 100 each day.
Do that for one more week, beginning at 2200 calories the third week.

Your carbohydrates should come from whole grains, lentils, and vegetables and brown rice, and sweet potato. Also, consume your carbs with protein; this cuts down on the rapid release of insulin from your pancreas, which basically pushes fats into cells for storage. As for protein, choose high quality sources, such as lean beef, lean ground turkey, and chicken and egg whites. (No lunchmeats or fast food.)

Bottom of Form
Don’t skip breakfast. You need to eat five or six times a day on this program – this will force your body to become more efficient and raise its metabolism. Furthermore, try to consume most of your carbohydrates and fats in your first four meals so you’re full of energy for your p.m. workout.

You’ll make phenomenal progress if you follow this program correctly, but that means nothing if you start training like a weasel and eating like a pig after three weeks.

Training SMART and following a proper diet should form the backbone of your exercising.

(My Weight Loss Tip Of The Day)
Eat whole unprocessed food, 90% of the time. Whole foods come as close as possible to their natural state: without added sugars, fats, sauces, ... Buy raw foods and cook them yourself.

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