So we want to be exercising at least 3 days a week when using these numbers to estimate our maintenance.
One month later, I've gone from slight man boobs, to pecks and a six pack.
The awesome part about this is that you don't have to spend every day at the gym, the secret is having a normal diet.
Remember, we still want to be in a caloric deficit here! If muscle building is the game, these need to make up the bulk of your program.