LowLean

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Personalized Recommendations & Predictions

at a total weight of 84 kg and estimated body fat percentage of 39.5%.

RECOMMENDED DAILY RANGE OF MACROS FOR BALANCED WEIGHT LOSS

Protein Carbs Fat
between 99 - 176 grams between 49 - 106 grams between 44 - 87 grams

Try and eat as "clean" as possible. That means no "ready meals" or junk food.
More vegetables but less fruits.
Reduce sugar intake. Try and cut it in half.
Avoid wheat and gluten where possible. Even if you're not gluten-sensitive, it's still not great for your gut.
Try and drink at-least 3 liters of water every day.
Aim for 2500mg - 3500mg of Sodium a day.

TARGET GOALS FOR BODY COMPOSITION / WEIGHT

Body Fat
Total Weight Fat Mass in kg Muscle Mass in kg
Percentage
84 kg
Current body composition Estimated Bone Mass for 39.5% 33.18 kg 47.53 kg
Weight / Gender is 3.29Kg
60.81 kg
Ideal body composition Estimated Bone Mass for 10% 5.75 kg 51.77 kg
(lean) Weight / Gender will remain
3.29Kg

To get there you will have to lose 27.43 kg of fat and gain 4.24 kg of muscle mass.

Next page: method comparison

 Method Comparison

Pros
• Easy to do and addictive over time.
• Not considered too intense.
• Estimated weight loss of around 1-2 kg a week
Running +
Lower Carb (out of which 0.25-0.5 kg from fat tissue, the
Diet rest from glycogen storage and water
retention).
• Short term improvement in heart & lungs
health (over a longer term, distance running is
damaging to heart and arteries).
Cons
• Mostly weight-loss but not fat-loss. As more
glycogen drops, the expected rate of fat loss
increases marginally but weight loss stagnates
over time. In the majority of cases, this is
not effective for stubborn fat (i.e. belly /
love handles).
• No significant muscle mass gains and often
temporary loss of muscle volume as much of
the muscle glycogen and attached water are
used.
• Makes the skin age faster.

• Doable at all fitness levels with improvement • Requires dedication and attention to details
to fitness, strength and pain-free mobility. for 5-6 weeks.

• Optimized for the hormonal properties of • While doable by anyone, it is intense.

stubborn fat.
• Requires learning of new concepts.
• Last 5-6 weeks (less than half the time of
BellyProof
most body transformations programs).

• Estimated Fat Loss of 1-2Kg every week

(mostly fat tissue).

• Estimated Muscle gain of about 0.2 - 0.3Kg

every week, 1/3 of it around the abs.

• If working correctly (both metabolic and • Not based on natural movement and very
mechanical stress applied maximally), potential easy to injure, inflame and create damage, even
gains of around 0.3-0.4 kg of muscle mass per if using good form.
week.
Traditional • No significant fat loss.
Weights / • Muscle gains that are based on mechanical
Bodybuildi stress rather than just metabolic stress, are
• Short term gains are usually just a
ng potentially earned for life.
reintroduction of glycogen and water.
Protocols
• As the percentage of muscle mass in the body
We will introduce an alternative and optimized
increase, the percentage of fat mass in the body
way to focus on muscle building through
decreases. That is true even if no loss of fat has
movement, end of 2017.
occurred.

Better Science. Better Results.

Learn new fat loss concepts at BellyProof.com
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