Enter Body Fat Enter Weight Step 1 - Lean Body Mass Step 2 - Resting Metablic Rate Step 3 - Caloric

Modification for Recover Step 4 - Resting Metabolic Rate Modified for Recovery Step 5 - Calorie Intake to maintain weight

10.5 158 141 1414 424 1838 2438 Total Calories 2926 2804 2682 Total Calories 2194 2073 1951 LBM RMR CMR RMR2 CIM 25% Protein 731 701 671 40% Protein 878 829 780 50% Carbs 1463 1402 1341 30% Carbs 658 622 585 25% Fat 731 701 671 30% Fat 658 622 585

Phase 1 and 2 Build and Bulk Less than 10% Body Fat Between 10% and 20% BF Over 20% BF

Phase 3 - Beast Less than 10% Body Fat Between 10% and 20% BF Over 20% BF