22 авг. 2017 г. · I've always heard anywhere from 250-500 calories. I've estimated my maintenance to be around 2700-2800 based on daily weigh ins...but now I'm eating 3200 and not ...

28 февр. 2020 г. · I'm 5'9, 145lbs and lean bulking on 2,800kcal. I estimate it to be about 300kcal over my maintenance which I imagine is at 2,500kcal. Workout ...

15 сент. 2024 г. · The best way to minimize the amount gained is to be in a small surplus. Take a few weeks to find your daily caloric expenditure and eat ever so slightly above ...

14 февр. 2023 г. · A BMR calculator online says for your age height and weight you need 1625 calories to maintain your current weight (with 0 exercise). It ...

13 мая 2022 г. · I'd personally recommend a 100-200 surplus since I find fat loss too difficult to endure, but for fastest muscle growth 200-250 is probably best.

4 окт. 2023 г. · Lean bulk is 300-500 calories above your base.

8 дек. 2022 г. · The sweet spot for me is eating at around a 250 calorie surplus. That's about a kg increase per month. I use the Carbon Diet Coach. I input my ...

11 сент. 2019 г. · Women can only gain 1/2 lb - 1 lb. of muscle per month and consequently they should try to lean bulk, with anywhere from an extra 120 calories to 200 calories ...

12 июл. 2019 г. · 200-300 calories, you will keep fat gain relatively low if you keep the calorie surplus around about that level and give sufficient effort in the gym.

18 апр. 2018 г. · I weigh myself daily at the same time (after waking up), take the average each week (Sunday), and adjust calorie/macro goals accordingly for the next week.