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now I got it... now I know everything about intake of calories, how it works... how to burn fat... it is time to finish job...
my personal plan, until December 2013
69 kg & 5 percent body fat
Diet Calendar Entries for 19 May 2013:
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2587 kcal
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Fat: 133.55g | Prot: 238.98g | Carb: 90.33g.
Breakfast: Sliced Ham, Cheese Spread, Cranberry & Pecan Baton. Lunch: Roasted Grilled or Baked Chicken. Snacks/Other: Pineapple. more...
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2898 kcal
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Activities & Exercise:
Running (jogging) - 5/mph - 1 hour, Weight Training (moderate) - 1 hour, Resting - 14 hours, Sleeping - 8 hours. more...
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