Spiritual Weight Loss PDF eBook Free Download How To Transform Your Body & Reverse Aging PDF | Page 96

Spiritual Weight Loss
amount of food suggested below will not be sufficient, and you will be eating
frequently. If this happens, it's fine to increase portion sizes so that you aren't
hungry all the time! As you get leaner and your digestion improves, you may find
that you just don't need to eat as much food.
You may also want to keep healthful snacks handy if you start to feel hungry
between meals. Raw nuts and raw vegetables are great choices (just be careful
with nuts – they contain dense calories so it's easy to eat too many of them!)
An alternate method to determine a target number of calories is to take your lean
weight, and multiply it by 12x to 16x on low calorie days, and multiply it by 18x to
24x on high calorie days, depending on how aggressive you want to be with your
program. For example, if you are a 200 pound man with 20% body fat, your lean
weight is 160 lbs, so your target number of calories would be between 1920
(160x12) and 2560 (160x16) on low-calorie days, and between 2880 (160x18)
and 3840 (160x24) on high-calorie days.
Examples 
For a man of approximately 225 pounds who exercises: on low calorie days, he
should eat 5 meals of approximately 400 calories each (50g protein, 20g carb,
13g fat); on high calorie days, he should eat 6 meals of approximately 600
calories each (22.5g protein, 105g carbs, 10g fat).
For a man of approximately 225 pounds who does not exercise: on low calorie
days, he should eat 5 meals of approximately 320 calories each (40g protein,
16g carb, 10g fat); on high calorie days, he should eat 6 meals of approximately
500 calories each ( 18g protein, 84g carb, 8g fat)
For a man of approximately 170 pounds who exercises: on low calorie days, he
should eat 5 meals of approximately 340 calories each ( 37.5g protein, 15g carb,
10g fat); on high calorie days, he should eat 6 meals of approximately 480
calories each (17g protein, 78g carb, 10g fat)
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