Quote:
Originally Posted by shimmy2
interesting, i run 6 miles a day @ 8-10mph on the treadmill, not counting outdoor runs here and there too, and also lift. this actually was a helpful thread as i realized im not eating enough to gain any serious muscle... no meat, just rice, cereal, fish, and smoothies. running alone gave me big legs but i realize you gotta eat eat eat (i guess) for upper body mass?
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Damn, that's a lot of running..
Yes you need to eat more calories than you consume to build new muscle.
There are is no concrete daily calorie intake your body needs, however using this formula will give you can give you an idea..
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.
Example..
25 years old
6 feet tall
220 pounds
BMR is 66 + (1370) + (914) - (170) = 2180 calories
Then the next step is to determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:
If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
- If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
- If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
- If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
- If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9
The number you get is the total number of calories you need in order to
MAINTAIN your current weight.
If you want to gain body weight, you must consume more calories than you burn. Everyone's body is different though, if you're a hard gainer and don't have a huge appetite you may have to actually cut back your cardio.