This is an updated version of an older program. Understand this is a program for people with training experience if you are a newbie please try TMC 1.0 or FFE 1.0. I was in a bad place when I wrote this and I feel that I have improved on it. When partaking this adventure of this program it will be important that you are not in a caloric deficit getting good sleep and eating enough protein. 1.2-1.5x lean body mass will tell you how much you should be consuming in grams.