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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.

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.

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

If you read the cutting blog, you may be surprised that protein requirements are lower here than they were for dieting, considering we think of protein as the “Building blocks of muscle.” More protein = more muscle, right? The general consensus of the research suggests that you need around 0.8 grams per pound daily to build and maintain muscle mass.

Here’s how to work out your required calories – Take your bodyweight in pounds and multiply it by 18, 20 or 22 – Multiply by 18 if you have a sedentary job and train hard with weights two to three times per week.

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.

Therefore, you can go lower with your fat intake in order to consume more carbs.

The only caveats to the above (though these are really minor details) is that athletes focused on performance and needing to recover quickly should keep their carbs high to moderate, so may fare better with the 0.3 to 0.4 grams per pound figures to allow for a higher carb consumption.

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

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