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Apple diet plan. If you are a bigger guy or have a fair amount of muscle mass then eat 200 to 220 grams of protein per day. Aim for at least 150 minutes a week of moderate physical activity or 75 minutes a week of vigorous aerobic activity preferably spread throughout the week. Aim to consume 04 grams per pound of body weight in fats.
Week 12 3 low carb days with 2000 calories 3 moderate carbs days with 2200 calories 1 high carb day of 2700 calories. Go for 1 gram of protein for every pound of your body weight. The rest of your calories can be taken up by carbs.
Protein intake should be a minimum of 180 grams per day. Oatmeal brown rice legumes potatoes whole wheat bread whole wheat pasta other whole grain food items. This gives you plenty of opportunity to make informed decisions about the foods that make up your calories.
Keep in mind that you may need more physical activity to lose weight and keep it off. Summary bodybuilding training and dieting is typically divided into two phases. This is achieved through specific changes in diet and exercise over a period of 1226 weeks.
The mayo clinic diet.
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