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BMR: 24 x body weight in kg (24 x kg 1920 kcal) labor turnover: 10 of the basic turnover in office work or pure sedentary work 20 of the basal metabolic rate for standing or mixed activity 30 of the basal metabolic rate in case of heavy activity or outgoing activity 50 – 100 of the basal metabolic rate during hard physical work in our case: 20 of 1920 kcal 384 kcal sports turnover: per hard training session of 1 hour you can expect about 300 – oxandrolone pills calories digestive loss: 5 premium on the total amount of calories for the softgainer (endomorph) 10 for the anavar pills gainer (endomorph) 15 for the hardgainer (ektomorph) in our case (on the training day) 1920 kcal 384 kcal 400 kcal 2704 kcal 15 of 2704 kcal 406 kcal our hard gainer in this case should choose 3110 kcal on the training day as a guide. If it does not increase, the calorie amount should be increased gradually as described above. As a hardgainer you should normally start directly with a higher calorie amount.
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