1. Purchase.
2. Fill out the document.
3. Send it back via e-mail to davidplatte@hotmail.com
4. I send you back your custom macro's / calories.

For this product I custom every program specific for each person. It's a starting point. Next to no person will be the exact same even if you are twins. I send you your Protein, fat and carb intake which all calculate to your total calories. You hit these numbers and train as you normally do for weight loss or weight gain. After a week if you are not reaching your goal of weight gain or weight loss then You add or reduce your carb intake.