PSMF Diet Calculator v1.0

Input Data Body Weight (kg) Current Body Fat (%) Target Body Fat (%) Gender Training Type Activity Level PSF Start !ate

Lbs 1 8 0 lb s

81.8 10.0% 9.0% 1. Male 3. Weight Training 1. Sedentary 1-Mar-16

Calculated Data Current LB (kg) 73.6 Current Body Fat a"" (kg) 8.2 Current Body Type Cat 1 aintenance aintenance T!## (kcal) 2119 Target Body Weight (kg) Target Body Fat (kg) Target Body Type Cat

80.9 7.3 1

Caloric !e$cit

27%

Body Fat Lo"" (kgday) Body Fat Lo"" (kg&eek) Target Body Fat Lo"" (kg)

0.1 0.4 0.9

Week" to Target Weight Target #nd # nd !ate !at e

2.1 15-Mar-16

PSMF TARGETS Protein Fat Car'ohydrate" Total

Weight (g) 324 20 20 364

Lbs 1 6 2 lb s 1 8 lb s

1 7 8 lb s 1 6 lb s

0.1 lbs 1 lbs 2 lbs

cal   1296 180 80 *

Full diet 'reak Free +eal" ,e-eed"

$ery 11-12 days &' 2-3 ()ll days at the end

Caloric !e$cit

34%

Body Fat Lo"" (kgday) Body Fat Lo"" (kg&eek) #.pected Fat Lo"" (cycle)

0.1 0.6 1.2

 2g!lb "#M

12 0 0

0.2 lbs 1.2 lbs

!ate 1-Mar-16 2-Mar-16 3-Mar-16 4-Mar-16 5-Mar-16 6-Mar-16 7-Mar-16 8-Mar-16 9-Mar-16 10-Mar-16 11-Mar-16 12-Mar-16 13-Mar-16 !"#Ma$#!% !,#Ma$#!% !%#Ma$#!% !-#Ma$#!% !'#Ma$#!% 19-Mar-16 20-Mar-16 .!#Ma$#!% ..#Ma$#!% ./#Ma$#!% ."#Ma$#!% .,#Ma$#!% 26-Mar-16 27-Mar-16 .'#Ma$#!% .*#Ma$#!% /#Ma$#!% /!#Ma$#!% !#Ap$#!% 2-+,r-16 3-+,r-16  "#Ap$#!% ,#Ap$#!% %#Ap$#!% -#Ap$#!% '#Ap$#!% 9-+,r-16 10-+,r-16

Calc/ Calc/ Actual Weight Body Fat Weight 81.8 81.7 81.7 81.6 81.5 81.5 81.4 81.4 81.3 81.2 81.2 81.1 81.0 '! '* '* '' '80.7 80.6 ', ', '" '" '/ 80.2 80.2 '! ' ' -** -** 79.8 79.7 -*-*% -*, -*, -*" 79.4 79.3

10.0% 9.9% 9.9% 9.8% 9.7% 9.7% 9.6% 9.5% 9.4% 9.4% 9.3% 9.2% 9.2% *!+ *+ *+ '*+ ''+ 8.7% 8.7% '%+ ',+ ',+ '"+ '/+ 8.2% 8.2% '!+ '+ '+ -*+ -'+ 7.7% 7.7% -%+ -,+ -"+ -"+ -/+ 7.2% 7.2%

81.8 81.8 81.5 81.6

Cu+/ Lo""

Actual Body Fat

0.0 0.0 0.3 0.2

10.0% 9.9% 9.6% 9.8%

Weight ea"ure+ent" 81.8 82.4 81.7 81.6

Alert

81.8

81.7

81.7

81.6

81.5

81.8 81.8

81.8 81.1 81.2

81.6 81.5

Full Full Full Full Full Full Full Full Full Full Full Full Full Full Full Full Full Full Full Full Full Full Full Full Full Full Full Full Full

!iet Diet Diet Diet Diet Diet !iet !iet Diet Diet Diet Diet Diet !iet !iet Diet Diet Diet Diet Diet !iet !iet Diet Diet Diet Diet Diet !iet !iet

Break  0$ea  0$ea  0$ea  0$ea  0$ea  Break  Break  0$ea  0$ea  0$ea  0$ea  0$ea  Break  Break  0$ea  0$ea  0$ea  0$ea  0$ea  Break  Break  0$ea  0$ea  0$ea  0$ea  0$ea  Break  Break 

P1$ti1ns 0.5 1 4 1 1.5 0 4 8

81.5

81.4

81.4

81.3

81.2

81.2

81.1

81.0

81.0

80.9

80.9

80.8

80.7

F11d s',)re /anilla & asein h'  Ts rilled hien #reast  Ts +r)g)la s',)re /anilla & asein h'  Ts at ree 'ttage heese Madre sh 'il a,s T0TAL 06#,  78!#, TA,G#T

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

2et Ca$bs 0 3

P$1tein 25 23

Fat 0.5 1

T1tal (cal) 105 113

0 2

100 2

10 0.5

490 21

0 0

75 0

1.5 0

314 -

16

56

0

288

0

0

8

72

1 

12 94:

11 1

1.73g!lb "#M

3451 (4)