Therefore, each day between 350 and 700 kcal above the daily energy needs would be needed to provide the necessary calories for an increase of 450 to 900 g of lean tissue per week and to meet the energy needs of a training program force.
First you must find out how many calories you need approximately for maintenance.
What's the best way to approach this? I think finding out my baseline would be the most difficult task since it varies depending on how busy work is during the week.
Then, my activity level also varies depending on what I am doing with family during the week I don't work.
Hi enforcer48, thanks for commeting. Well, that depends on how much you weight and how tall are you? If you let me know, I can tell you how to proceed.
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171cm (5'7") and about 71kg (157 lbs).
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Starting the for the fact, that you need to start working out. I mean, finding time in your busy schedule. You have to begin eating (balanced), and then do some basic training, starting with only one muscle, then you can exercise compoundly (more than one muscles).
Now, have in mind that you should start training because if I, for instance, recommend you a nutrional program due to the weight and height that you provided, you will gain weight (fat) but not quality mass (muscles)
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I've started working out again. I used to do that fairly regularly, but life got in the way, so I stopped for a year. Now, I'm back to regain my glory. :D
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