Calorie Surplus .. beleh youtube lay search betaderg arif new. Gym bemegbat lewet lemifeleg sew 2 neger mawek alebet. - Calories Deficit - Calories Surplus Wefram lehone sew ena muscle build lemadreg lemifeleg sew deficit method metekem alebet , weferetem musclem build ( bulk ) lemadreg degmo surplus method metekem alebet. Ante endih aderg, google lay " Calories Calculator " beleh search aderg. Website kemetaleh behuala yanten weight Killogram, Kumet, edme yeteyekehal keza "Maintenance Calories" yenegerehal. Yante sewenet mn yahl calorie yasfelegewal yemilewen takaleh malet new. Calorie = malet seweneteh be ken ke mgb liyagengnew yemigebaw energy malet new. Selezi beken yemetebelaw mgb sidemamer = maintenance calorie yesetal. Calorie yet yegengnal? Ke protein , carbs, fat ...! Daily calorie mawek gedetah new. Takaleh adl 70% mgb + 30% gym = muscle build endemidereg?! Selezi muscle build + some weight kefelek = calorie surplus method metekem alebeh. Calories surplus = maintenance calorie + 500-600 calorie!! So, mgb ke maintenance calories belay beteneshu chemereh meblat alebeh. Mn yakl endemetebela control madreg alebeh, kalhone betam teweferaleh, selezi exercise meserat gedetah new. Cheap yemibalut source, 2 eggs + 1 bread ( ነጩ ሳይሆን የገብስ ወይም የአጃ ዳቦ) + peanut butter ( የለውዝ ቅቤ በማንኪያ በትንሹ ሁለት ) .. ehe breakfast mehon yechelal eske 600kcal yesetal. Kcal is the measurement units of calorie. Lunch lay = 1 enjera ke meser wet gar ( ምስር ምርጥ ፕሮቲን ሶርስ ነው ) + 1 banana + avocado 2 fere + 1 milk cup ( because of calorie surplus ) , erat lay testy soya ( best plant based protien ) + Budget kaleh fish , oat , etc Plant based like misir,avocado, banana, soya, peanut, ሽምብራ ቆሎ( ጨው አታስገባ) Animal based eggs, milk, meet, fish, oat mrt nachew. Beyebelt search aderg.