Calories are the determining factor of body weight
You have a “maintenance” calories – Maintain Weight
This is ABOUT 2250-2750 calories – Track yourself
TDEE Calculator I Use
1 Pound is ROUGHLY 3500 calories
Eating 500 extra calories, 7 days a week = 1 Pound
3500 calories over maintenance in 1 day = 1 Pound
I own a food scale, and weigh everything, then log it into LoseIt! Yeah it sucks, but do it for at least 4 weeks. Then throw it away if you don’t like it I don’t care. Just understand how much calories you are taking in (weigh the fucking oil and ketchup you fat fuck, I don’t care that it’s “only a little”, one ounce of oil is 120 calories, and one ounce of ketchup is 30)
Bulk – Gain Muscle While Minimizing Fat Gain
To Bulk eat at a surplus of roughly
Beginner = 375 calories
Intermediate = 250 calories
Advanced = 125 calories
Elite = 0-75 calories
Anything above intermediate should really just not even care to be honest
Cut – Lose Fat While Minimizing Muscle Loss
To Cut eat at a deficit of roughly
20%+ BF = 750-1000 calories
15%+ BF = 500-750 calories
10%+ BF = 250-500 calories
This is actually not the lowest you can go, this is because it is extremely “unsafe and unsustainable” when you do what I’m about to post
You can actually cut at
Divide BF% / 15% – Take # as a %, then * it by Body W
eight
Example:
25% / 15% = 1.66…..
1.67% * 225 = 3.75 pounds per week
3.75 * 500 = 1875 calorie deficit
***
When cutting/bulking, the first/second week should be disregarded to some extent. You lose/gain ABOUT 5/10 pounds of water. Best results come from 2-4 weeks of consistent weighing in and tracking. I’m not even going to link a body scale for that dude….
There are different stressors that cause water weight fluctuations.
To name a few:
Salt/Sodium, Stress, Water, Excess Carbs (glycogen stores), Food, Pee/Poop
~Mike Israetel
~Eric Helms
~Layne Norton