Diet Specs

Basic directions were for 60-80g protein and minimum of 1.5-2 liters water per day; for my needs, I worked at a protein minimum of 100-105g  based upon my lean body mass. No fat or carb maximums were specified but emphasis on long term well balanced nutrition, prioritizing protein first followed by veg and then whole grains; fruits, fruit juices and simple sugars to be minimized during loss, though moderation generally works well for the long term (they're right - it does!) I usually averaged 70-100 g carbs for much of the loss phase, increasing to 100-120 g later to improve physical endurance, while fats were typically 30-40 g per day.