Alpha body

How to get there (nutrition)

Use the following site to calculate your calorie needs: https://www.calculator.net/calorie-calculator.html
Go on the fastest rate of fat loss possible (2 pounds per wk) according to the chart (However, mind the warnings below the chart concerning the consumption of too little calories)
Go on this caloric intake for 4 months straight without breaking your diet
After 4 months, go on a 2 week diet break and then follow the 4 month cycle again if you feel that you could drop more body fat (keep on following this cycle until you feel that you have dropped enough fat)
Make sure to get 8hrs of sleep every night and try to minimize stress
Your diet should consist of the following: some healthy fats, some carbs, lots of protein (at least one gram per body weight), fruits, vegetables, and calcium
The following portion sizes are recommended: 2 cups of fruits, 2.5 cups of vegetables, and 3 cups of either low fat milk or low fat Greek yogurt
Make sure your foods come from quality sources and are not processed
For counting calories, use Myfitness pal, which is an app that can be downloaded on the app store
Follow the following workout plan: https://www.menshealth.com/fitness/a27212209/beginners-guide-weight-training/