Here is a PDF I made for you guys to help understand the first stage of dieting. This should help you understand how to find your maintenance calories. Protein should be the highest. With 50% of your diet: carbs second with 35% healthy fats 15%

Here is my favourite steak recipe. Perfect for weight loss or muscle building low cal but high protein and will gives you tons of energy. The protein repairs muscles while the carbs help your muscles look more full. When you eat carbs before a workout it gives the energy boost you need to perform at the highest level.

shoulder press (machine) 4 sets x 7-9 reps Lateral raise 3 sets 8-10 reps Rear delt cable cross 3 sets 7-10 reps Reverse pec deck 2 sets - 6-9 reps Cable lateral raise 3 sets 8-12 reps

My Fitness 101 E-book has been uploaded to Amazon and will available in the next 72 hours once it’s reviewed by Amazon. Really excited as this is my first ever book. It costs $30 USD. Please go grab and copy I would love to be author full time one day. I love to write and teach others. I’ll include the cover here !

E-book coming soon! Will be Amazon for available for purchase! I’m so excited for you guys to see it !