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How High Calorie Intake Do I Need?

Recently startet lifting, i am a 6,1, 186 lbs, with a bodyfatperecetage around 25, but i dont see myself as a fat guy, just have to little musclemass on the body - skinnyfat.

Will follow the Fierce 5 Novice Routine program, 3 days program.

Does 2200 kcal sound to low, with a high protein, or higher?

try the 2200 for a few weeks adjust it based on what results your seeing.

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But how do i know when to eat more? When the lifts become to hard to lift?

Start with 2200. Watch the scale weight and how you progress in the gym and adjust daily intake up or down depending on how you are progressing in your goals.

Keep protein relatively high all the time to promote favourable changes in body composition. There’s lots of numbers thrown around but somewhere between 1.5-2.2g/kg

Ok, thanks!

But which program should i follow? The Fierce 5 looks good, but its just 3 day program, which i kinda dont like.

Is it possible to train a fullbody program for 4 days?

I train full body 4 days a week. If you are in a calorie deficit you will have to take it easy on the volume though

You do? Which program do u follow? :slight_smile:

Cheers, but which program do u follow? SS?

4 day full body…

I copied a link above. It has full program