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You simply need to average your weekly calories requirement and have the deficit required. After a bad diet day simply get back to your regular diet and create some extra deficit to balance the extra calories that you consumed earlier. Just remember just eating clean one day won't make any change in your body, similarly a…
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Dear terryT1992 Point 1 : fat cannot be converted into muscles Point 2 : to lose fat you need to be in calories deficit Point 3: to gain muscle you need to be on calories surplus. Now I am not saying that you can't gain muscles while loosing fat, you can but that won't be right approach. The difference you will see in your…
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If your goal is to gain weight and given the schedule that you follow at work and gym I would suggest you to not to reduce your calories intake on rest days. There are two reasons, First, weight gain happens when our body is in calories surplus, it might happen that during the workdays you are not able to consume as much…
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Before deciding on. Macros you first need to decide on how many calories you are going to consume everyday. For that you need to calculate your BMR and TDEE which can be done for free under freebies section at http://getsetgo.fitness Ones you know your daily calories requirement, plan your macros and source of your…
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Hello timan92 First thing that you need to do before deciding on how much calories to eat is to calculate your BMR and TDEE It can be done for free under freebies section at http://getsetgo.fitness One you know your BMR, plan a structured diet starting with a deficit of 200/300 calories. Say your BMR is 1500 then you need…
