My article (beginners might want to look here)

[abidrex]

very informative and well answered !

[Mikel8]

Just checking - are the calories (11-13 x body weight) and protein (1.2 - 1.4 x body weight) in pounds or kg ?

[SuffolkPunch]

This is a very old post. I haven't read it, it might be fine but if you want to be certain about the information you're getting, it's better to use the sticky threads in the Workout Programs, Nutrition and Exercises forums.