1 gram of protein per pound of lbm - 1 gram = 4 calories
less than 75 grams of carbs per day - 1 gram = 4 calories
70-100 grams of healthy fat per day. -1 gram = 9 calories...
Cardio - 45 minutes first thing am on empty stomach
regular weight routine
ECA
gallon of water
ALA - 3--400 per carb meal on weekends
....on the weekends - eat what you want on Sat and Sun...
Don't question - just do it.
you will be amazed...
The caloric total is dependent soley on bodyweight as carbs and fat stay constant during the week.
On the re-feed eat whatever you want....don't worry about counting anything.
This diet will minimize muscle loss and strength loss will be non-existent.