Your calculator results will enable you to lose 0.5-1.0 percent of your body weight each week, a safe and sustainable amount that can deliver surprising results over 12 weeks. Without enough protein in this diet, you'll feel hungrier and your body will tend to metabolize your hard-earned muscle mass to get the energy it need to follow this program. The calculator prioritized proteins because they are slower-digesting, help add and maintain muscle mass, and trigger the release of appetite-suppressing hormones. It also builds in a daily caloric deficit that usually ranges from 300-700 calories, depending on your weight and activity level. This calculator distributes the macro amounts to create a high-protein, moderate-carb, moderate-fat diet: 40 percent of your calories come from protein, 40 percent from carbs, and 20 percent from fat. Just enter your age, height, weight, how much physical activity you get every day, and your fat-loss goal. One tried-and-true way to figure out the amount of protein, carbs, and fat you'll need is to use 's calorie calculator to get values for all your macronutrients. The road to muscular definition all starts with making your nutrition match your goal. Let's make it happen! Step 1: Set Your Calories and Macros This is the one-stop plan you've been waiting for. James Grage, co-founder of BPI Sports and creator of the Rewired training program.Whitney Reid, national sales director of BPI Sports.

Jose Raymond, eight-time Olympia 202 and Arnold Classic 202 champion.To create the guide, our BPI Sports Panel pooled their best advice, tips, and tricks to help you get shredded and show off your 6 pack like never before.

Meal plan to get ripped in 4 weeks