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

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Macros are protein, carbs and fat. Who in your life has influenced you the most? Take your daily protein intake and multiply it by 4. Some people grow like weeds on a relatively low calorie intake, while others virtually need to be hooked up to an IV drip of liquid carbs to gain just half a pound of muscle.

Do you think God exists? Then multiply your fat intake in grams by 9 to give your fat calories. Are you a religious person? If you do vote, how do you usually vote? What are some things that make you really sad? Do you like to talk on the phone?

Do you think people are basically bad or basically good? 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.

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: If you were a type of animal, what would you be and why?

Additionally, you will be hungrier when dieting, and protein has a satiating effect. Take your daily protein intake and multiply it by 4.

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Working Out Fat 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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