I will have your plan sent to the email provided within 72 hours of purchase. What it includes: - 6, 8, 10, or 12 custom macro calculations & a specific week by week plan that includes macronutrient and calorie changes  - A plan for you to follow week by week  - "Lose it" app info guide  For the reverse diet program, I assess where you’re at calorie wise and create a custom 6, 8, 10, or 12 week plan where I strategically increase your calories (macros) by a certain percentage each week in order to restore & reactivate your metabolism. With your goals in mind, I calculate and write your customized plan. I incrementally increase your macronutrients by 2-10% each week, which minimizes any fat gain, balances hormone levels, increases BMR, lean muscle, & energy levels. After you have finished the 6, 8, 10 or 12 week program, you can either do a cut (caloric deficit) for a period of time, or you can stay at your new caloric maintenance where you have increased your metabolic rate & are able to consume more calories overall, while staying lean. This entails no further communication after I email you the written plan. I will have your plan sent to the email provided within 72 hours of purchase.