Building muscle requires taking in adequate amounts of protein so your muscle tissue can repair and grow, but it also requires eating protein-dense, low-calorie foods so you can keep your fat percentage low. So in Joe’s case, he would be shooting for roughly 150g of protein, 70g of fat, and 505g of carbs per day. I agree that dirty bulking isn’t the way to go, but if you know what you’re doing, you should be able to gain at least 1 pound of muscle for every pound of fat while bulking properly. A slight caloric surplus DOES help maximize muscle growth.
Would you please provide your recommendation whether I should use 3,640 or 3,300 calories for TDEE to calculate daily caloric intake and recommended caloric surplus. Season all 12 ground beef patties with salt and pepper then bake at 350°F for 40 minutes. Suggested: Consume double portions of vegetables for every meat portion in each meal. Consume least one type of fruit a day.
Body fat: While no ideal standard currently exists, epidemiological fitness levels show suggested ranges of 7-19% for men and 15-27% for women. The lower range is ideal for young adults and the higher range is for older individuals. Join my fitness community with over 10,000,000 other women around the world just like you!