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any new dietary or fitness regimens. Name Age Captain America Fat Loss Phase Multiplier Daily Calories Sedentary 1. Hypertrophy Phase Multiplier Daily Calories Sedentary 1. Sedentary little or no exercise : BMR x 1. Protein g Carbohydrates g Fat g Inches to cm Fat g s Calorie Surplus Chart 0. Calorie Surplus Chart 0. Beef Beef, Flank Steak 7 Beef, ground 6 Beef, top round 9 Beef, top sirloin 5.
Fish Cod 6. Veggies Asparagus 0. Fruit Apple 0 Banana 2 Blue Berries 0 Cantelope 2 Grape 0 Honey Dew 0 Kiwifruit 1 Mandarin Oranges 0 Papaya 0 Pineapple 0 Raisins 1 Rasberries 0 Strawberries 2. Fats Avocado 4 Extra-Vrigin Olive Oil 0 Flaxseed Oil 0 Fish Oil 0 Almond Butter 2.
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