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Therefore, going with the 18/20/22 figures would lead to excessive fat gain in all but the most active, genetically gifted females.
Here’s what women should do Take your bodyweight in pounds and multiply it by 16, 17 or 18 – Multiply by 16 if you have a sedentary job and train hard with weights two to three times per week.
If, on the other hand, you’re more of a carb-o-holic, and crave bread, pasta, crisps and pretzels, aim for 0.3 to 0.4 grams per pound.
Your carb and fat intake will be inversely proportional, so the higher one is, the lower the other.
If you tend to err towards fattier foods, such as cheese, bacon, nuts and fatty desserts, then aim for 0.5 or 0.6 grams of fat per pound.
Here’s the cutting post – Starting as we did in the above, let’s first define macronutrients and bulking: Macros are protein, carbs and fat.
When cutting, we upped this to 1 gram per pound, as a lower calorie intake can cause muscle loss, so a little extra protein acts as a buffer.
Additionally, you will be hungrier when dieting, and protein has a satiating effect.
Alcohol is a fourth macronutrient and has 7 calories per gram, but for now we’re not overly concerned with this.
Bulking refers to the process of gaining body weight, preferably in the form of muscle mass.
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Plus, for those of you who carry a large amount of muscle mass and have a higher bodyweight, your calorie intake will be fairly high.