242lbs 22% (bet its higher)
242 x .78 = 188.76 (lbs LBM)
188.76 x 15 = 2831cals (rough maintenance)
if u run a 500cal deficit then 2350cals like stem said
2400 50/30/20
300g pro
180g carbs
53g fat
where id start..
carbs 60g meal 1, pre, PWO..
Elite-AR-Hall of Famer
242lbs 22% (bet its higher)
242 x .78 = 188.76 (lbs LBM)
188.76 x 15 = 2831cals (rough maintenance)
if u run a 500cal deficit then 2350cals like stem said
2400 50/30/20
300g pro
180g carbs
53g fat
where id start..
carbs 60g meal 1, pre, PWO..
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