Quoted By:
Diet & Body Re-composition
Initial Body Fat and Body Composition Changes
General Philosophies of Muscle Mass Gain
Sample Diets
Read these articles, and decide whether you need to bulk (add muscle), cut (lose fat), or maintain.
<u>Bulking Diet:</u>
Calories: 16-18x bodyweight (in lbs)
Protein: 1+ grams per lb. bodyweight
<u>Cutting Diet:</u>
Calories: 10-12x bodyweight (in lbs)
Protein: 1.5+ grams per lb. bodyweight
<u>Maintenance:</u>
Calories: 14-16x bodyweight (in lbs)
Protein: 1.25+ grams per lb. bodyweight
Adjust calories as needed based on your results. Another way of estimating this is calculating your maintenance calories from your BMR and the Harris-Benedict Equation. Add 500 calories to maintenance to bulk, subtract 500 from maintenance to cut. Adjust as necessary and use the protein levels from above.
