drop those extras diet

This diet is design for those who their aim is to lose weight and gain toned muscles. It require high consumption of protein but low carbs in form of high grade lean meat, whey protein shakes, sugar free beverages, lots of vegetables, whole grain and fruits. Workout 3 to 4 times a week for 30min minimum

To lose weight
500 calories are subtracted per day for each pound you want to lose every week.
500 calories = 2100 kilojoule
1 kilo = 2.2046 pounds