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Old 05-23-2008, 04:24 PM   #1
Rajib Ghosh
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Join Date: Feb 2008
Location: Jackson Heights  NY
Posts: 97
Question Please check my calculations- Am I getting enough calories to gain weight.

I was wondering if there's a formula to find out how much calories someone needs based on activity level, age, metabolism, etc..like what Dr. Sears has for protein requirements. So I was due for a 16 block according to my 20/m/
6'1/160/14% BF. I jumped to 21 blocks and recently am doing 25 blocks (5-5-5-5-5) with a half block of fat extra per meal.

So if each meal has 5 protein blocks then in grams:
7g x 5=35g
Each carb block has 9g/bock so:
9g x 5=45g
Each fat block has 9g/block so:
9g x 5=45g

A gram of protein and carbohydrate has 4 calories; fat 9 calories so per meal:
protein: 35 g x 4 calories=140 calories (700)< 140 x 5 meals a day.
carbs: 45 g x 4 calories= 180 calories (900)
fat: 45 g x 9 calories= 405 calories (2025)

Total: 3625

But per 5 block meal I'm having 7.5 extra g's of fat so 7.5 g x's 5=37.5 g

37.5 g x 9 calories/g of fat= 337.5

Grand Total:3962.5

Note: 7.5 extra g's because each block of fat in journal 21 is really half because they figure other half comes from protein. So its 1.5 g extra per block. 1.5 x 5=7.5

I'm 160 going for 185 by next year. So 25 lbs; thinking 2 put on around 2 lbs a month for a year. Good? no?
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Old 05-23-2008, 04:55 PM   #2
Neil Bauersfeld
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Location: Seattle  WA
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Re: Please check my calculations- Am I getting enough calories to gain weight.

Yes, you are getting enough calories, unless your have some sort of extraordinary metabolism. There is no really accurate formula for knowing how many is enough, you have to try it and see, but 4000 per day ought to be plenty.

You can gain alot more than 2 pounds per month. I put on 10 lbs. last month with SS and 3300 calories.
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Old 05-23-2008, 05:03 PM   #3
Rajib Ghosh
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Join Date: Feb 2008
Location: Jackson Heights  NY
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Re: Please check my calculations- Am I getting enough calories to gain weight.

Really? It's good to get some testimonials. I just received my squat rack and will be starting SS on monday...if I can only finish this long chapter on the Clean by then
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