My calorie goals for 6 days were based off of my bmr, and one day a week I doubled my cals to ensure a surplus. For Spike84 I created 3 different 4 week phases that are different enough to keep the body guessing.
In other words, my total calorie goal on workout days will actually be for about 3,788 calories. I will actually eat 7 meals on these days (though you could count it as a meal and just up the caloric content of your other meals).
Notes: ...
What would we have to give up to meet the 100-calorie goal? The study finds pushing away from the last three bites of a fast food hamburger or giving up that one extra cookie would be enough.
 See also: Unsaturated fat, Triglycerides, Fitness, Upper, General
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