Your diet for this 30 days will be based on your body weight. We will determine your daily protein intake by hitting your long term goal weight as your daily protein goal. Your fat intake will be 20% of your daily calories and your carbohydrates will be equal to protein or make up the remainder of your calories. I like to set calories to 10x your current body weight unless you want to be super aggressive then we can set it to 10x your goal weight. This is in lbs, not kgs.

Burning fat, losing belly fat, losing love handles. The idea is that as we lose fat we lose this stubborn area of body fat and reveal a nice tight core. Losing belly fat is a process which requires fat loss until the area is reached where the desired fat comes off.

For cardio we are going to setup a daily plan, but you also want to add muscle. This means we need to ensure our protein goals are met but also get into the gym 3-5 days per week.

For cardio, we want to make this a daily routine of walking in the morning and then again at night.

I don't recommend going all in like this for 30 days unless you have a serious need.

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How to lose 22lbs in one month explained