Men's Bulk Diet
Example: 180 lbs person should start with 3240 calories a day. 180 X 18 = 3240 calories
that would be:
If you are getting too fat,
decrease your calories by 5%
To build muscle one must eat higher than what you use a day. Start with baseline of 18 calories per pound, and then add 10% additional calories every week if you are not putting on any weight.
Men's Fat Loss Diet
Start with baseline 12 calories per pound, that is 180 lbs x 12 calories = 2160 calories per day.
If you metabolism is too slow you would need to carb rotation, one should not do carb rotation more than 12 weeks.
Women's Bulk Plan
Women's Fat Loss Plan