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One of the biggest pieces of the puzzle that is often overlooked is nutrition. If you don't have training and nutrition down, you can take all the drugs you want in the world and still make little to no progress. One of the simplest ways to calculate your current calorie needs is by a simple multiplier.
BW x
BW x 10 - 12 = cut/maintain
BW x 12 - 14 = maintain
BW x 14 - 16 = slow gaining phase
BW x 16 - 20 = "bulking"
Of course there is quite a bit of variability, but this is a good place to start.
Set protein to 1 - 2 grams per/lb of bw.
Set fat to roughly .6 grams per/lb of bw.
Fill the remainder with carbs.
It is a pretty simple and easy place to start and you can continue to make tweaks based on progress.
BW x
BW x 10 - 12 = cut/maintain
BW x 12 - 14 = maintain
BW x 14 - 16 = slow gaining phase
BW x 16 - 20 = "bulking"
Of course there is quite a bit of variability, but this is a good place to start.
Set protein to 1 - 2 grams per/lb of bw.
Set fat to roughly .6 grams per/lb of bw.
Fill the remainder with carbs.
It is a pretty simple and easy place to start and you can continue to make tweaks based on progress.
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