You should be shooting for a caloric intake that allows good performance and recovery, while ensuring no weight gain.
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Nutritionally, you may know about good fats and bad fats, but to lose weight fat weight getting your fat intake between 20 and 30 percent is a useful approach.
A study in 88 overweight adults found that a hypocaloric diet that contained 0.
But that's only when you want to lose weight.
Description: I suggest taking weekly progress photos, measurements every weeks, and using a higher rep strength indicator work to build your RM throughout the process as this is a great indicator of building muscle mass. Fat has 9 calories per gram compared to 4 calories per gram for carbohydrates and proteins, and it doesn't matter what fat it is.