Nutrition

How much calories you have to consume per day :
 This is the hardest part of all the guide. I used a basic formula to create a caloric deficit
 Body weight x 10 = total calories per day  kcal / day
 Note : Body weight must be with pounds not Kg
 1 Kg = 2,2 Pounds 
 Example : my weight is 174 Pounds about 79 Kg 
            174 x 10 = 1740 Kcal / day
  I then broke this caloric intake down into a 40 / 40 / 20 split. This means that I broke the 1740 calories down  into 40 percent carbohydrates (CHO), 40 percent protein sources (PRO) and the rest from fat (FAT). It looks like  this:       

• 40 percent CHO / 1740 = 700 calories
• 40 percent PRO / 1740 = 700 calories
• 20 percent FAT / 1740 = 340 calories

Now we move to another calculation : 
    

• CHO 700 kcal / 4 = 175g
• PRO 700 kcal / 4 = 175g
• FAT 340 kcal / 9 = 38g

      This all seems simple on paper, but how do you really know how many calories you're consuming, and how many grams of each are in the foods you are eating? Initially, this can be difficult. I chose to consume foods providing nutrition fact labels, thus enabling me to calculate how much of each was in what. You'll be amazed how easy this becomes after awhile, and how much you learn about nutrition in doing so.
  You can find all this here : Nutrition DataBase
  
   Try to :
  Break it up into five small meals Throughout the day
  Drins 1.5 L of water
  Consentrate and don't quit 
  Be Naturale : don't use pills or anything to lose weight 
 
  

The Full Strategy and how it works

        Many people want to stay in shape and improve their health.
 But have a difficult time maintaining a routine that works for them. These steps will help you start a Daily program that works for you and will enable you to continue.

First of all : Many people think that losing weghit and gainning muscles means : Work more and Eat less

                                           The answer is crystal Clear !!!! No !
 The Strategy is work more and eat more 
 Q: How ? it supposed to be eat less !
 A : just take it easy and listen carefully
  Alot of people when they look at the mirror and figure out that they are fat
  the first thing they do is : checking the internet
  actually it's a good idea i do the same ^^
  But most of you will find a hard diets that will not fit you because you are a beginner and you might Quit !
That's what we don't want you to do never quit it's about confidence and faith. You have to believe in your  self
Every newbie must start with an easy deit + good workout routine and the result will appears.
If you choosed to eat less then i'm sure that you will quit and if you don't you will have a disease ( Anemia , Pressure drop ......) because your body will still be fragile. Here my diet plan come : eat more food but with less calories , less sugar , less cholesterol ) vegetables , Greens , healthy food + workout it can be only jogging but it's effective
                                      That's it for the introduction. I will clarify more for you next ^^