Input Data Lbs

Body Weight (kg) 81.8 180 lbs

Current Body Fat (%) 10.0%
Target Body Fat (%) 9.0%
Gender 1. Male
Training Type 3. Weight Training
Activity Level 1. Sedentary
PSMF Start Date 1-Mar-16

Calculated Data Lbs

Current LBM (kg) 73.6 162 lbs
Current Body Fat Mass (kg) 8.2 18 lbs
Current Body Type Cat 1
Maintenance TDEE (kcal) 2119

Target Body Weight (kg) 80.9 178 lbs

Target Body Fat (kg) 7.3 16 lbs
Target Body Type Cat 1

Caloric Deficit 27%

Body Fat Loss (kg/day) 0.1 0.1 lbs

Body Fat Loss (kg/week) 0.4 1 lbs
Target Body Fat Loss (kg) 0.9 2 lbs

Weeks to Target Weight 2.1

Target End Date 15-Mar-16

PSMF TARGETS Weight (g) kcal

Protein 324 1296 = 2g/lb LBM
Fat 20 180
Carbohydrates 20 80
Total 364 1556

Full diet break Every 11-12 days 12

Free meals No 0
Refeeds 2-3 full days at the end 0

Caloric Deficit 34%

Body Fat Loss (kg/day) 0.1 0.2 lbs

Body Fat Loss (kg/week) 0.6 1.2 lbs
Expected Fat Loss (cycle) 1.2
 a
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g
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t
Calc. Calc. Actual Cum. Actual
Date
Weight Body Fat Weight Loss Body Fat
W
1-Mar-16 ###
e 81.8 10.0% 81.8 0.0 10.0%
2-Mar-16 ###
i 81.7 9.9% 81.8 0.0 9.9%
g 81.7
3-Mar-16 ### 9.9% 81.5 0.3 9.6%
h
4-Mar-16 ### 81.6 9.8% 81.6 0.2 9.8%
t
5-Mar-16 ### 81.5 9.7%
6-Mar-16 ### 81.5 9.7%
7-Mar-16 ### 81.4 9.6%
8-Mar-16 ### 81.4 9.5%
9-Mar-16 ### 81.3 9.4%
10-Mar-16 ### 81.2 9.4%
11-Mar-16 ### 81.2 9.3%
12-Mar-16 ### 81.1 9.2%
13-Mar-16 ### 81.0 9.2%
14-Mar-16 ### 81.0 9.1%
15-Mar-16 ### 80.9 9.0%
16-Mar-16 ### 80.9 9.0%
17-Mar-16 ### 80.8 8.9%
18-Mar-16 ### 80.7 8.8%
19-Mar-16 ### 80.7 8.7%
20-Mar-16 ### 80.6 8.7%
21-Mar-16 ### 80.5 8.6%
22-Mar-16 ### 80.5 8.5%
23-Mar-16 ### 80.4 8.5%
24-Mar-16 ### 80.4 8.4%
25-Mar-16 ### 80.3 8.3%
26-Mar-16 ### 80.2 8.2%
27-Mar-16 ### 80.2 8.2%
28-Mar-16 ### 80.1 8.1%
29-Mar-16 ### 80.0 8.0%
30-Mar-16 ### 80.0 8.0%
31-Mar-16 ### 79.9 7.9%
1-Apr-16 ### 79.9 7.8%
2-Apr-16 ### 79.8 7.7%
3-Apr-16 ### 79.7 7.7%
4-Apr-16 ### 79.7 7.6%
5-Apr-16 ### 79.6 7.5%
6-Apr-16 ### 79.5 7.4%
7-Apr-16 ### 79.5 7.4%
8-Apr-16 ### 79.4 7.3%
9-Apr-16 ### 79.4 7.2%
10-Apr-16 ### 79.3 7.2%
Weight Measurements Alert 81.8
81.7
81.7
81.6
81.5
81.5

81.8 81.8 81.8

81.8 81.4
81.4
81.3
81.6 81.2
81.2

82.4 81.1 81.5 81.1

81.0
81.0
80.9
80.9
81.7 81.2 80.8
80.7

81.6

Full Diet Break

Full Diet Break
Full Diet Break Portions
Full Diet Break 0.5
Full Diet Break 1
Full Diet Break
Full Diet Break 4
Full Diet Break 1
Full Diet Break
Full Diet Break 1.5
Full Diet Break 0
Full Diet Break
Full Diet Break 4
Full Diet Break
Full Diet Break 8
Full Diet Break
Full Diet Break
Full Diet Break
Full Diet Break
Full Diet Break
Full Diet Break
Full Diet Break
Full Diet Break
Full Diet Break
Full Diet Break
Full Diet Break
Full Diet Break
Full Diet Break
Full Diet Break
81.7
81.7
81.6
81.5
81.5
81.8 81.4
81.4
81.3
81.6 81.2
81.2
81.5 81.1
81.0
81.0
80.9
80.9
80.8
80.7
80.7
80.6
80.5
80.5
80.4
80.4
80.3
80.2
80.2
80.1
80.0
80.0
79.9
79.9
79.8
79.7
79.7
79.6
79.5
79.5
79.4
79.4
79.3

Food Net Carbs Protein Fat Total (kcal)

Isopure (Vanilla) 0 25 0.5 105
ON Casein (Choc) 3 23 1 113

TJ's Grilled Chicken Breast 0 100 10 490

TJ's Arugula 2 2 0.5 21

Isopure (Vanilla) 0 75 1.5 314

ON Casein (Choc) 0 0 0 -

TJ's Fat Free Cottage Cheese 16 56 0 288

Madre fish oil caps 0 0 8 72

TOTAL 21 281 22 1,402

OVER / UNDER TARGET 1 -43 2 (154)

1.73g/lb LBM