Guaranteed-Fat-Loss-

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Jon decides to eat 30% of his calories from fat. Here’s how to set your fatintake.!1. Turn your percentage of fat calories into a decimal.!30% = 0.3!2. Multiply your calorie intake by your fat decimal.!2,000 x 0.3 = 600!3. Convert your fat calories into grams. (<strong>Fat</strong>has 9 calories per gram).!600 / 9= 66.66 grams!4. Round to the nearest whole number.!66.66 = 67!Jon needs to eat 67 grams of fat per daywhile dieting. Or in more practical terms, 4tablespoons of peanut butter.!Speaking of things that go well with peanutbutter…!Lean Tip #7Another reason to use agradual calorie deficitrather than “crashdieting” is that you’reable to eat morecarbohydrate andperform better in yourworkouts as you getleaner. Your diet takeslonger, but you enjoy itmore.
Step 5: Set Your Carbohydrate Intake!This is the easy part.!Instead of shooting for a specific number or percentage, you’re going to fillin the rest of your calories with carbohydrate. Assuming you didn’t set yourfat intake too high or your calories too low, this will almost always give youenough carbohydrate to perform well in your workouts and stay healthyand happy.!Here’s how.!!Example1. Add your protein and fat calories together.!640 + 600 = 1,240!2. Subtract the answer of step one from your total calorie target.!2,000 - 1,240 = 760!3. Divide the answer from step two by 4. (Carbohydrate has 4 calories pergram).!760 / 4 = 190!
Page 3 and 4: !!!!!!!!!!!!!!!!Copyright © 2014 E
Page 5 and 6: !“Dieting was once thought to be
Page 7 and 8: !!“Armi is giving away all the se
Page 9 and 10: “Everything must be made as simpl
Page 12 and 13: If you’re a woman or someone with
Page 14 and 15: Step 2: Add the numbers inside the
Page 16 and 17: !!!Goal / BackgroundMaintain or imp
Page 18 and 19: 2. Take the answer from step one, a
Page 20 and 21: protein, you’re throwing a steak
Page 22 and 23: !!The Man’s Guide to Estimating H
Page 24 and 25: If you’re unsure of where you fal
Page 26 and 27: If you want to eat less protein or
Page 28 and 29: Step 4: Set Your Fat Intake!Most st
Page 32 and 33: Jon’s new target for carbohydrate
Page 34 and 35: Step 7: Adjust Your Diet Based on Y
Page 36 and 37: !!!!!It turns off automatically aft
Page 38 and 39: There’s An Easier Way to Diet!If
Page 40 and 41: References!1. Buchholz AC, Schoelle
Page 42 and 43: 19. Ravussin E, Lillioja S, Anderso
Page 44: 39. Helms ER, Zinn C, Rowlands DS,

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