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Anonymous
You will use the Harris Benedict equation.
http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
You will consume your maintenance amount plus 500 calories, every day, in four to six meals consisting of minimum ~1.3 grams of protein per kilo bodyweight and not more than 25% total calories from fat, the balance in lean (ie. complex) carbohydrates.
You will gain about one pound in one week and re-figure your maintenance amount once every six weeks or so.
When your bodyfat exceeds your comfort level, reduce to below maintenance and step up intense cardio.
Now stop making these threads :|
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