5kg5minggu_excel-v2

Male: Lose 5kgs in 5weeks Day by Day Pla This guide has been exclusively developed with our ebook "How to Lose 5kgs in 5 Weeks" by Kevin Zahri.

Step 1: Calculcate Your DCR Insert The Following:  Age W eight Height Se x

 Your BMR is:

30 72 163 Male

(in years) years) (kgs) (in cm) (male)

Calorie Intake: Calorie Output:

1737.175 2837.175

1663.4

Level of Activity

our

Step 1: The Plan This is your new calorie intake/output

1.375 (1.2 – 1.9)

s:

.

Step 3: The Result

otes:

Day

Weight

Height

BMR

Calorie Intake

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34

72.00 71.86 71.71 71.57 71.43 71.28 71.14 70.99 70.85 70.70 70.56 70.41 70.26 70.12 69.97 69.82 69.67 69.52 69.37 69.23 69.08 68.93 68.78 68.62 68.47 68.32 68.17 68.02 67.87 67.71 67.56 67.41 67.25 67.10

163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163. 163.

1,663.40 1,661.44 1,659.48 1,657.51 1,655.54 1,653.57 1,651.59 1,649.60 1,647.61 1,645.61 1,643.61 1,641.61 1,639.60 1,637.58 1,635.56 1,633.53 1,631.50 1,629.47 1,627.43 1,625.38 1,623.33 1,621.28 1,619.22 1,617.15 1,615.08 1,613.01 1,610.93 1,608.84 1,606.75 1,604.66 1,602.55 1,600.45 1,598.34 1,596.22

1,737.18 1,734.48 1,731.79 1,729.08 1,726.37 1,723.65 1,720.93 1,718.20 1,715.46 1,712.72 1,709.97 1,707.21 1,704.44 1,701.67 1,698.89 1,696.11 1,693.32 1,690.52 1,687.72 1,684.90 1,682.08 1,679.26 1,676.43 1,673.59 1,670.74 1,667.89 1,665.03 1,662.16 1,659.28 1,656.40 1,653.51 1,650.62 1,647.71 1,644.80

35

66.94

163.

1,594.10

1,641.89

- As your weight drops, your BMR drops as well. Hence you need to continually adjust your food intake. - We maintained your daily calorie output at a constant. You could also vary it according to your daily LOA - You could use the same planner to help you lose 1,2, 5 or 10kgs.

tea fried rice soup egg

115 300 140 228 783 -1314.88 531.88

ner 

This should be the amount of calories you should eat for your new diet This should be the amount of calories you should burn (add activity etc)

Calorie Output

Weight Loss (kg)

2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837 2,837

0.14 0.14 0.14 0.14 0.14 0.14 0.14 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15

2,837

0.16

nd BMR

Female: Lose 5kgs in 5weeks Day by Day P This guide has been exclusively developed with our ebook "How to Lose 5kgs in 5 Weeks" by Kevin Zahri.

Step 1: Calculcate Your DCR Insert The Following:  Age Weight Height Sex

our

Step 1: The Plan This is your new calorie intake/output

30 48 156 Female

s:

Calorie Intake: Calorie Output:

956.72 2056.72

.

Level of Activity

our

(in years) (kgs) (in cm) (female!)

1.2 (LOA 1.2- 1.9)

s:

.

Step 3: The Result Day

Weight

Height

BMR

Calorie Intake

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34

48.00 47.86 47.71 47.57 47.43 47.28 47.14 47.00 46.85 46.71 46.56 46.42 46.27 46.13 45.98 45.83 45.69 45.54 45.40 45.25 45.10 44.95 44.81 44.66 44.51 44.36 44.22 44.07 43.92 43.77 43.62 43.47 43.32 43.17

156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156. 156.

1,255.60 1,254.23 1,252.86 1,251.48 1,250.10 1,248.72 1,247.34 1,245.96 1,244.57 1,243.18 1,241.79 1,240.40 1,239.01 1,237.61 1,236.21 1,234.81 1,233.41 1,232.00 1,230.60 1,229.19 1,227.78 1,226.37 1,224.95 1,223.53 1,222.11 1,220.69 1,219.27 1,217.84 1,216.41 1,214.98 1,213.55 1,212.12 1,210.68 1,209.24

956.72 955.07 953.43 951.78 950.12 948.47 946.81 945.15 943.49 941.82 940.15 938.48 936.81 935.13 933.45 931.77 930.09 928.41 926.72 925.03 923.33 921.64 919.94 918.24 916.54 914.83 913.12 911.41 909.70 907.98 906.26 904.54 902.82 901.09

.

.

,

.

.

Notes: - As your weight drops, your BMR drops as well. Hence you need to continually adjust your food intake. - We maintained your daily calorie output at a constant. You could also vary it according to your daily LOA - You could use the same planner to help you lose 1,2, 5 or 10kgs.

 

lanner 

This should be the amount of calories you should eat for your new diet This should be the amount of calories you should burn (add activity etc)

Calorie Output

Weight Loss (kg)

2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057 2,057

0.14 0.14 0.14 0.14 0.14 0.14 0.14 0.14 0.14 0.14 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15 0.15

,

.

nd BMR