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08-Jan-2020 02:03

The eagle-eyed among you will notice that the following is almost an exact replica of the fat calculation from the cutting article.

This isn’t a mistake, though there are some extra caveats at the bottom.

In my experience, women gain muscle much more slowly than men, mainly due to having lower levels of muscle-building hormones like testosterone.

Therefore, going with the 18/20/22 figures would lead to excessive fat gain in all but the most active, genetically gifted females.

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Following up from my previous post on calculating the calories and macros you need for a successful cut or fat loss diet, I decided to continue in the same vein and write a similar blog on estimating calorie and macro needs for bulking.

Your carb and fat intake will be inversely proportional, so the higher one is, the lower the other.

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Take your bodyweight in pounds and multiply it by 0.8 to get your required protein intake per day.

This can yield excellent gains in muscle and strength, but brings with it a lot of added fat mass, often in as high as a 2:1 to 4:1 fat to muscle ratio.

The method I prefer to use myself and with clients, (and which I think you’ll prefer) is a lean gaining approach.

Multiply by 20 if you have an active job and train hard with weights two to three times per week, or have a sedentary job but train hard with weights four to six times per week, or two to three times per week with additional high-intensity cardio sessions thrown in.

Multiply by 22 if you have an active job and train hard with weights four to six times per week, or you’re an athlete performing multiple weights and cardio sessions weekly or even daily.

Take your bodyweight in pounds and multiply it by 0.8 to get your required protein intake per day.This can yield excellent gains in muscle and strength, but brings with it a lot of added fat mass, often in as high as a 2:1 to 4:1 fat to muscle ratio.The method I prefer to use myself and with clients, (and which I think you’ll prefer) is a lean gaining approach.Multiply by 20 if you have an active job and train hard with weights two to three times per week, or have a sedentary job but train hard with weights four to six times per week, or two to three times per week with additional high-intensity cardio sessions thrown in.Multiply by 22 if you have an active job and train hard with weights four to six times per week, or you’re an athlete performing multiple weights and cardio sessions weekly or even daily.You need between 0.3 and 0.6 grams of fat per pound of bodyweight.