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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.

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.

In my experience, women gain muscle much more slowly than men, mainly due to having lower levels of muscle-building hormones like testosterone.

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.

They are what your body needs for energy, recovery and day to day function, and each has a certain calorie value.Recorded Webcam Porn Voyeur Tube 0 Day Porn Download Watch My GF Top Webcam Sluts Fake Taxi XNXX Watch XXX 0Day Porn Watchncum Teen Bay Cam Teen Porn B Sea Big Boobs Cam Webcam Porn Search Rule Porn Nastyplace Pandamovie Sexy Cams Underground Links Your Daily Porn Videos Ultimate Porn Website Trade?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.Bulking refers to the process of gaining body weight, preferably in the form of muscle mass.Bodybuilders tend to have two different approaches to bulking; the “eat everything” approach, which involves not monitoring calorie intake, and just eating virtually as much food as is physically comfortable.

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.

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