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kickboxer111222
05-12-2003, 06:08 AM
im 136lbs, 16yrs old and wanna gain 1lbs -2lbs a week. how many calories and how much protein should i intake each day?

GhettoSmurf
05-12-2003, 06:11 AM
well, for a rough ESTIMATE of how many calories you should be intaking, you could do 18-20 * your BW.

for protein try getting at least 1g of protein per pound of BW.

bradley
05-12-2003, 06:53 AM
Originally posted by kickboxer111222
im 136lbs, 16yrs old and wanna gain 1lbs -2lbs a week. how many calories and how much protein should i intake each day?

I would recommend increasing calories in small increments each week until you are gaining the desired amount of weight each week. You can use a site like www.fitday.com to help you track your calories. For example, if you are eating 2500 cals this week but not gaining then increase cals by 200 or so which would put you at 2700 cals. Stay at this calorie level and see what kind of results you get. Weigh yourself each week at the same time. First thing in the morning is probably the best time.

If I was going to use one of the bw formulas to get an estimate of calories then I would probably work up from the 16*bw calculation.

I would shoot to gain about .5-1lb per week. It would be tough IMO to gain 2lbs a week without gaining a significant amount of fat.

kickboxer111222
05-12-2003, 07:17 AM
cool, cheers buddy

Ironman8
05-12-2003, 08:05 AM
Also, be sure to get some healthy fats in your diet. Like natural peanut butter, peanuts, olive oil, and fish oil and flax supplements.