All Diet Plans, PDF Manuals and Workout Programs: https://shop.thebarbarianbody.com/login (use the same email address you used to sign-up! If you can't login, simply click the 'Forgot Password' link at the bottom of the page to recover your account. Check your Inbox, Promotions and Spam folder for the "Reset Password" email. After resetting your password you will have access to all our bonus documents!)
Harris Benedict Formula: https://blog.nasm.org/nutrition/resting-metabolic-rate-how-to-calculate-and-improve-yours
Protein Consumption: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8#Sec33
Diet Quality + Quantity: https://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/diet-and-weight/
Always consult your physician before beginning any exercise/diet program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise/diet prescription.