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12-Aug-2017 21:20

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

You need between 0.3 and 0.6 grams of fat per pound of bodyweight.

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.

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.

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.

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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.If you tend to err towards fattier foods, such as cheese, bacon, nuts and fatty desserts, then aim for 0.5 or 0.6 grams of fat per pound.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.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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