Getting fed up of approximating my diet so have purchased some scales and will weigh food to exact amounts, and brush up the diet. Generally not eating enough can not seem to get enough down these days.
There are many ways and formulas available to calculate how many calories you require to maintain muscle mass. Then we add to that amount by 300-500 calories (depends on many factors and the person) to gain.
However I find many formulas calculate the calories required is an average based on how many times a week you workout, So I get a figure of say 3,200 calories a day required to maintain, however my calorie expenditure is not a constant, it varies greatly on training days and days off.
So following the calculations I may well be getting to little calories on training days inhibiting muscle gain and may well be consuming too much on non training days, adding to fat reserves ( a big no no). My workout calorie expenditure also varies but I can calculate the variation it generally centers on if can be assed to do 40 or 20 mins cardio. I know the general calorie expenditure of 20 mins and 40 mins cardio so can adjust the calories taken later in the day to get that right.
What daily specific formulas are out there or how does one adjust the calculation to get a more daily specific calorie requirement. ??????
Thanking all in advance for comments and assistance.
Romper stomper
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