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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.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.This isn’t a mistake, though there are some extra caveats at the bottom.You need between 0.3 and 0.6 grams of fat per pound of bodyweight.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.Multiply by 20 if you have an active job and train hard with weights two to three times per week, or have a sedentary job but train hard with weights four to six times per week, or two to three times per week with additional high-intensity cardio sessions thrown in.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.
You’ll likely enjoy a diet far more (and therefore be much more likely to stick to it) if you have more room for your preferred higher-fat foods in your diet.
Multiply by 22 if you have an active job and train hard with weights four to six times per week, or you’re an athlete performing multiple weights and cardio sessions weekly or even daily.
In my experience, women gain muscle much more slowly than men, mainly due to having lower levels of muscle-building hormones like testosterone.
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.
Your carb and fat intake will be inversely proportional, so the higher one is, the lower the other.