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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.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.

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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.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.This should be largely based off personal preference, as provided you’re hitting a minimum of 0.3 and not exceeding 0.6, you’re okay.

To determine what your ideal intake should be, ask yourself what your favourite types of foods are.

Using this approach (depending on your starting point) you could bulk for 12 to 24 months while still looking lean and without fear of gaining an uncomfortable or excessive amount of body fat.

Step 1: Determining Calories First step again is to calculate roughly how many calories you need per day.

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.

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.

As this is a bulking diet, your calories will be higher, so you needn’t worry about muscle loss or hunger, hence the 0.8 grams per pound recommendation.