![]() ![]() You’ll also need to calorie cycle, which we’ll get to in a bit. You want to lift weights often enough to maintain a growth stimulus on your muscles, but infrequently enough to let yourself recover, given that you’ll be in a caloric deficit. Note that pretty much everyone will end up needing to be in a caloric deficit to recomposition. ![]() Add those two together, and your net weekly calorie deficit is 4029. You can also gain up to 0.51 pounds of muscle a week, an 816 calorie surplus. That means you should aim to lose 1.275 pounds a week-a 4,845 calorie deficit. Suppose you’re a man who weighs 170 pounds at 20 percent body fat, and you’re an early intermediate–level trainee. By multiplying these numbers by your weekly body composition goals, you can find your target weekly calorie balance. It takes a deficit of 3,800 calories to lose a pound of fat and a surplus of around 1,600 calories to build a pound of muscle.
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