Ideal caloric intake for muscle building.?!
Question: Hi, this is short and sweet.
I am a runner, i weight 150 pounds and i eat about 1000 calories a day.
I want to put on serious muscle in the next 8 months.
I cannot do this on 1000 calories a day.
How many calories and what kind of food would i benefit best from? I know i need protein.
10 points to whoever can break it down to me how much and of what kidns of food.
Im open to shakes, meal replacements, and anything but juicing.
Thanks!
17 years old
150 pounds
15 percent body fat
6 foot
Answers: Hi, this is short and sweet.
I am a runner, i weight 150 pounds and i eat about 1000 calories a day.
I want to put on serious muscle in the next 8 months.
I cannot do this on 1000 calories a day.
How many calories and what kind of food would i benefit best from? I know i need protein.
10 points to whoever can break it down to me how much and of what kidns of food.
Im open to shakes, meal replacements, and anything but juicing.
Thanks!
17 years old
150 pounds
15 percent body fat
6 foot
2000 to 3000 calories per day.
Nothing beats healthy eating.
Concentrate on overall fitness and maintaining a healthy heart.
Eat a combination of lean protein and healthy carbohydrates every few hours throughout the day to speed up fat loss and maintain stable energy levels. For best results, eat six times a day. Try balancing your meals 70% protein 30% carbs. Eat your proteins from lean sources (Chicken, fish, boiled eggs, lean beef with all the fat drained off) and beans (lentil, lima, chile or any type of bean) For your carbs stay away from breads and rice. They do provide energy but they are high in calories. Choose leafy vegetables, carrots, raisins, broccoli and fresh fruits. Weight train intensely, three times per week on alternating days with aerobic exercise three times per week.
Drink 10 to 20 glasses water per day NO SODA
Good Luck !!!
Drink a protein shake with each meal.
Lift weights to gain Muscle
Eat Right and do Cardio (jogging, bike riding,or full court basketball 30minutes per day) to burn fat
... talk to your doctor about it... i'm not one to speak for sure on how many cals you need to be taking in a day... but no one should consume under 1200... you'll just loose weight by doing that... grounds for anorexia
Calories give you energy to do those sort of activities, so somewhere between 1000 and 2000 would be ideal. Don't under do it though otherwise you'll lose body fat, which despite what people say you do need.
I would at least double your calories.
To gain muscle you dont have to go crazy and get fat, but not to be afraid of gaining some fat weight.
Here is the breakdown I would give for you to start with. Remember you can always add after a few weeks.
Protein in grams: 150 to 175
Carbs in grams: 200 to 225
Fat: 50grams
Calories would range from, 1850 to 2050
Just divide bt 4 to 6 meals, and bingo!