I am doing leangains with compound lifts for 2 hours a day, 3 days a week (time includes warming up). I am a novice so would like to gain about 1.5% per month. 3 days per week I eat 2859 cals (60% carbs, 20% protein, 20% fat), and the rest of the week I eat 2325 (46% carbs, 24% protein, 30% fat).
Current weight is 64.9kg.
Last few weeks 7 day rolling average weight (average of inclusive 7 days weight):
July 3: 63.1
July 10: 63.7
July 17: 64.2
July 24: 64.6
I am gaining weight too fast at the moment. Would someone share a formula for calculating how I should adjust my caloric intake? I had previously been gaining too slowly after using a web calculator so I adjusted up but appear to have overshot.
Male/Height: 173cm
Thanks!
Current weight is 64.9kg.
Last few weeks 7 day rolling average weight (average of inclusive 7 days weight):
July 3: 63.1
July 10: 63.7
July 17: 64.2
July 24: 64.6
I am gaining weight too fast at the moment. Would someone share a formula for calculating how I should adjust my caloric intake? I had previously been gaining too slowly after using a web calculator so I adjusted up but appear to have overshot.
Male/Height: 173cm
Thanks!
from Bodybuilding.com Forums - Nutrition https://ift.tt/3zxItnW
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