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Posted by / 03-Dec-2019 06:00

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.

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.

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.

Step 1: Determining Calories First step again is to calculate roughly how many calories you need per day.Contrary to the cutting article, there will be no category for sedentary folks who do little to no exercise.If you’re not training hard at least twice per week, you’ll have a very hard time gaining lean mass, as your muscles won’t be being exposed to enough stimulation to grow.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.In my experience, women gain muscle much more slowly than men, mainly due to having lower levels of muscle-building hormones like testosterone.

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