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(Canuck709 @ May 21 2007,10:24)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Wow gents thank you all for you're hard work. I feel as though I have stumbled across the best website for developing efficient musular hypertrophy.
I was reaady the reference on this site to the Lyle Macdonald article. Maybe I should ask for some clarification.
Here are my stats 175lbs at 22% bf
Using the formulas from the article
Caloric Defecit 38.5*31=1193.5
Maintenance intake 15*175=2625
Revised Intake 2625-1193.5=1431.50
Can this be right? I have calculated my basal metabolic rate and it comes out at 1824.9 How can I only consume 1431.50 without losing LBM? My biggest concern is I don't want to lose what minimal lbm I have at this point. In fact I would like to add some. Is that possible using the above approach???
My target goal is 180lbs @ 10%bf
Thanks again for all of your help and guidance.</div>
http://www.t-nation.com/readTopic.do?id=811783
Go there and ignore the stuff about carb cycling, just use the equation for caloric intake. Don't get hung up on all the BS about gaining muscle and losing bodyfat simultaneously. Just cut your calories appropriately and do your HST program. If you are a noob and you gain muscle/lose fat simultaneously than good for you, if not..then just gain muscle later.
Just eat appropriately and exercise correctly and see what happens.