I know there are free diets out there in what i'm looking for.
What? ebook?(burnthefat?)
You have 150 pounds total mass at 14 % bodyfat so-
150x.86=129 pounds lean mass
Use these macros-
Protein(1.5xlean mass) = 130-193grams (lean towards the higher end)
Fat(.45-.5) = 58-65grams (some prefer higher fat and less carbs)
Carbohydrates adjust according to your weight loss/gain
For now consume enough carbs to put you 10% under maintenance then make sligth adjustments according to your goals.
But at 150, do you really want to cut? 14% isnt that bad, you could at least recomp for a while then bulk. I wouldnt lose any more weight.
Good luck
Posted by: Schez
this is a workout AND nutrition plan and works great. it's on a supplement site but you don't necessarily need the supplement for results
