Find the EXACT Macros YOU Need for Fat Loss or Lean Muscle Gain!

The REALITY of REAL and SUSTAINABLE progress!

Fat Loss with minimal Muscle/Strength Loss

Muscle Gain with minimal Fat Gain (men)

Note: Chart above does not include phases of reverse-dieting, rebounding, initial water loss/gain with low carb dieting, or use of PED's.

  • 0.2kg/0.5 lb per week if you're lean and don't really need to lose weight.
  • 0.5-0.9kg/1-2 lb per week if you're 'average' athletic or slightly overweight.  
  • 0.9-1.4kg/2-3 lb per week if you have a fair bit to lose. Sometimes more depending starting point. 
  • 0.2-0.5kg/0.5‐1 lb per month if you're close to your genetic potential.  
  • 0.5-1.4kg/1‐3 lb per month if you're an intermediate with room to develop. 
  • 1.4-1.8kg/3-4 lb per month if you're a beginner (less than 2 years consistent training). 

IF YOU'RE EXPERIENCING THAT "I'VE TRIED EVERYTHING" FEELING, AND ARE FINALLY READY TO WORK WITH A PRO TO GET YOU SOME CRAZY RESULTS...

OR DON'T, PUH.

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