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17-Mar-2017 14:14

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.

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.

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.

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

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You’ll likely enjoy a diet far more (and therefore be much more likely to stick to it) if you have more room for your preferred higher-fat foods in your diet.

Multiply by 17 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 18 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.

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.

Carbs and fat are inversely proportional, so the more you have of one, the less you have of the other.

They are what your body needs for energy, recovery and day to day function, and each has a certain calorie value.



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