Not exact matches
When consuming
calories above or
at maintenance levels you should strive to get the majority of your
calories from carbohydrates.
If your
calories are
at or below
maintenance levels, you won't grow, no matter how many protein shakes you drink.
Finally, consuming
calories at less than
maintenance levels — which is what most people attempt to do when dieting — also increases the concentration of myostatin in muscles, leading to muscle wasting [24].
If, after adding surplus
calories to your estimated
maintenance level, you are indeed gaining weight
at this ideal rate consistently, cool.
When you reach the point where you lost as much of the fat as you wanted to lose, increase your
calorie intake (by adding back some carbs) so that you are no longer in a caloric deficit and are instead
at your
maintenance level.
I recommend reversing out of your deficit the same way you went into it — by increasing
calories 50 - 100 a week
at a time until you hit
maintenance levels.
If you want to lose fat, a useful guideline for lowering your
calorie intake is to reduce your
calories by
at least 500, but not more than 1000 below your
maintenance level.
Although it is possible for some people (especially beginners) to add muscle mass while reducing
calories below their
maintenance levels, it is extremely hard for any type of hardgainer to build any muscle
at all if your
calories aren't high enough.
As long as you keep your
calorie intake
at or slightly below your bodyweight
maintenance level (the 8fit meal plan does this for you), your abs won't swell or grow significantly.
So the same whole plant foods that give sufficient protein when
calories are
at a weight
maintenance level give the additional protein needed to build muscle when caloric need increases.
If you simply eat «on the fly» out of instinct, you'll almost always revert back to eating
at your
calorie maintenance level (or in a surplus), since that is what your body is naturally programmed to do when food is constantly available.
On the other hand, since a percentage based deficit relies on each person's own
calorie maintenance level to set the amount, the deficit created will be in direct proportion to the amount of weight that needs to be lost by each individual person, and the means the rate
at which they lose weight will be in direct proportion as well.
At a
maintenance level of 1850
calories a day, I cant get it below 15 % fat even if I eat only fruit and veg for the trst of the day.
Your
calorie maintenance level is where your body is
at when you consume and burn the same number of
calories.
The mathematics of
calorie balance are simple: To keep your weight
at its current
level, you should remain
at your daily caloric
maintenance level.
It simply gives you your
calorie intake
at approx a 500
calorie deficit below your
maintenance levels.