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Therefore, going with the 18/20/22 figures would lead to excessive fat gain in all but the most active, genetically gifted females.
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.
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.
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.
If, on the other hand, you’re more of a carb-o-holic, and crave bread, pasta, crisps and pretzels, aim for 0.3 to 0.4 grams per pound.