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They are what your body needs for energy, recovery and day to day function, and each has a certain calorie value.

Protein and carbohydrate have 4 calories per gram, fat has 9 calories per gram.

Therefore, going with the 18/20/22 figures would lead to excessive fat gain in all but the most active, genetically gifted females.

Here’s what women should do Take your bodyweight in pounds and multiply it by 16, 17 or 18 – Multiply by 16 if you have a sedentary job and train hard with weights two to three times per week.

Alcohol is a fourth macronutrient and has 7 calories per gram, but for now we’re not overly concerned with this.

Bulking refers to the process of gaining body weight, preferably in the form of muscle mass.

Multiply by 22 if you have an active job and train hard with weights four to six times per week, or you’re an athlete performing multiple weights and cardio sessions weekly or even daily.

In my experience, women gain muscle much more slowly than men, mainly due to having lower levels of muscle-building hormones like testosterone.

The method I prefer to use myself and with clients, (and which I think you’ll prefer) is a lean gaining approach.

This enables you to gain muscle, albeit at a slightly slower rate, but with much less in the way of fat gain.

Using this approach (depending on your starting point) you could bulk for 12 to 24 months while still looking lean and without fear of gaining an uncomfortable or excessive amount of body fat.

Step 1: Determining Calories First step again is to calculate roughly how many calories you need per day.

As this is a bulking diet, your calories will be higher, so you needn’t worry about muscle loss or hunger, hence the 0.8 grams per pound recommendation.