How to determine the amount of calories

[wleon]

I know this has been asked before but for the last 20 min I can not find one of those posts

How to determine the amount of calories that I should be consuming for gaining mass, and what amount should be protains,

what about when cutting ?

and what for maintenence ?

Also what can I use to find my fat body content ? and what is the optimal level


thank you

Wleon

[EdgarMex]

A commonly used formula is:

BWx18 for bulking

BWx15 for maintenance

BWx12 for cutting

Use that for a couple of weeks and then adjust so that you are gaining/losing about 1 pund per week.

To measure body fat I use calipers like these:

http://www.1fast400.com/?products_id=697


Here's a good explanation on where to measure and how to calculate body fat:

http://maelstrom.seos.uvic.ca/people/zahariev/misc/bf_men.html

On that site there's a link to download an Excel spreadsheet where you can enter the values of the measurements you take and it'll make all the calculations for you (that's what I use)

[Deathwish]

:withstupi