2. PRINCIPAL Eating
1. Eat Low Carbohydrate
2. Eat High Protein
3. Supplement

3. Why we GET FAT ?
( input )
F
F F
=

4. F
F F
F

5. Basal Metabolic rate (BMR)
Basal Metabolic rate F F F F
F F F
F F
F F F
BMR = 370 + (21.6 x lean bodyweight in kg) F
Lean Body Weight
Lean Body Weight ( ) = (1.10 x (kg)) - 128 x ( 2/(100 x F (m))2)
Lean Body Weight ( ) = (1.07 x (kg)) - 148 x ( 2/(100 x F (m))2)

6. F
1300
-
1500
kCal

7. F

9. F F

10. F
F F

11. F
F
( )

12. F
F F
F F

13. F
F F F F

14. F / F

15. F
F
F F F

16. F F

17. F F F F
F F

19. (calories)
1 kg. = 7778 kCal
0.5 kg. / F
F
500 kCal.

20. :
F
F F F

21. :
F F
F FF F F

22. :
1 F 250 kCal

23. :
1 F 250 kCal
2 –
1 F 500 kCal

24. F F
F F F
F F
F
F F F

25. :
F FF
F >>>> F F
F

26. F F
F F F
F F F
F
F

27. F
F F F
F 30-35 F F
F F F F F 0.4-0.6 F
F F F F
F F F F F

28. F
F
F F
F
F F F
F F F F F
F F F F
F F F F F F F
F F

29. YOYO EFFECT
F F F F F 1-2 F F
F
FF
F F F F
( FFF F )
F F F F F
F F F F
F F F

30. Goal.
F F
3. F F F F
2. F
1. F F

31. w w w. p i ya rat t . t u m bl r. c o m
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