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    From inside a wall of ice, the Witch tries to convince Caspian to give her a drop of his blood in order to set her free.


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    If, on the other hand, you’re more of a carb-o-holic, and crave bread, pasta, crisps and pretzels, aim for 0.3 to 0.4 grams per pound.

    Your carb and fat intake will be inversely proportional, so the higher one is, the lower the other.

    They are what your body needs for energy, recovery and day to day function, and each has a certain calorie value.

    Protein and carbohydrate have 4 calories per gram, fat has 9 calories per gram.

    Alcohol is a fourth macronutrient and has 7 calories per gram, but for now we’re not overly concerned with this.

    You need between 0.3 and 0.6 grams of fat per pound of bodyweight.

    Here’s how to work out your required calories – Take your bodyweight in pounds and multiply it by 18, 20 or 22 – Multiply by 18 if you have a sedentary job and train hard with weights two to three times per week.

    Multiply by 20 if you have an active job and train hard with weights two to three times per week, or have a sedentary job but train hard with weights four to six times per week, or two to three times per week with additional high-intensity cardio sessions thrown in.

    Multiply by 17 if you have an active job and train hard with weights two to three times per week, or have a sedentary job but train hard with weights four to six times per week, or two to three times per week with additional high-intensity cardio sessions thrown in.

    Multiply by 18 if you have an active job and train hard with weights four to six times per week, or you’re an athlete performing multiple weights and cardio sessions weekly or even daily.

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