برنامه ۳۵ هفته

Wk	Calories (per day)	Wt(kg)
-	2181	105.8
01	1255	104.96
02	1246	104.12
03	1237	103.28
04	1227	102.44
05	1218	101.6
06	1208	100.76
07	1199	99.92
08	1190	99.08
09	1180	98.24
10	1171	97.4
11	1161	96.56
12	1152	95.72
13	1143	94.88
14	1133	94.04
15	1124	93.2
16	1114	92.36
17	1105	91.52
18	1096	90.68
19	1086	89.84
20	1077	89
21	1067	88.16
22	1058	87.32
23	1049	86.48
24	1039	85.64
25	1030	84.8
26	1020	83.96
27	1011	83.12
28	1002	82.28
29	992	81.44
30	983	80.6
31	973	79.76
32	964	78.92
33	955	78.08
34	945	77.24
35	936	76.4