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