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5) Goals: 0.8 for cutting weight at 20% below maintenance calories, a definite.2 for bulking up at 20% above maintenance calories. For one simple maintenance diet enter 1.0 (modify to your needs).
You appear flat during the day 4. The reason NOT that will look like when fully carbed-up. Keep in mind each gram of glycogen in the muscle brings 3 grams water with this. When glycogen stores are low (and they will be) might "appear" flat and without the need of muscle. It's only water, don't sweat this situation. so to speak!
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