[jugsgotya]

I am 19 years old, 5'8, 155 lbs, recently I have been cutting and have made good progress. I am looking to put on more mass. I do use preotein shakes as part of my diet. 1g for every lb of body weight. How many calories should i comsume everyday? I do not know my exact bodyfat amount. I know the right foods to eat, I just want to know how many calories to gain some serious mass. I train hard as I can day in and day out, and now I want to back that up with a good diet to get bigger.

[Sarpzilla]

Index of /arelliotness


if you have Microsoft Excel, you can use this to calculate that.

[M4SSIV3]

Are you very active? If so your calories will be much higher than a person who just lifts passively. Start keeping a log of what you eat and how many kcalories you are burning. There is a great free nutrition software program that you can download from the USDA. Its called the USDA-SR 18. Google it.

Try using this figure:
20-25 Kcals/kg of bodyweight. - if you are overweight and want to lean out
30-35 Kcals/kg of bodyweight. - to maintain your bodyweight
40-45 kcals/kg of bodyweight. - to gain bodyweight

You are young so I would err on the side of more kcalories. If your active, it takes alot to gain weight. Always, be very objective when you look in the mirror...these figures are for patients in a clinical setting, which is applicable in theory to training.