Whenever i'm reading up on nutrition most these things are saying for a 140pound guy to gain weight i should eat about 2,500 calories... tried that and it = weight loss.
Now most days i do alot more than Workout, i run cross country (5-6miles daily) and have a speed and agility course that i take; in compiliation with weight lifting and i aim for 3,750-4,250 calories just depending on how hard i went that day.. and i'm still hardly making any gains.. my question being what do most teens take in for calories? (and what's your activity level?)
Btw i think i'm 141, 6% bodyfat.. wbu?
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Thread: Teen Daily Caloric Intakes?
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10-15-2011, 11:52 AM #1
Teen Daily Caloric Intakes?
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10-15-2011, 01:12 PM #2
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10-15-2011, 01:26 PM #3
No matter what age you are, your daily caloric needs are determined by your weight, metabolism, and activity level. First determine your Basal Metabolic Rate(the amount of calories your body burns just keeping you alive), then determine how many calories you burn every day through activities.
To find out your basal metabolic rate(for males) take your weight in pounds, add a zero to the end of your weight, and then add that to your weightx2.
Example: weight = 140 lbs.
BMR= 1400(added a zero) + 140(2)
BMR= 1400 + 280
BMR= 1680
So the calories burned per day just keeping a 140 lb male alive = 1680. Next determine how many calories you burn each day doing daily activities. To do this, the easiest way would be to find an accurate calorie calculator online. It might be between 500-1000 cals. Once you know how many calories you burn on an average day, adjust to your metabolism(by adding or subtracting calories if you lose/gain fat). Then, if you're trying to build muscle, factor in the amount of calories you burn through training and then add 50-100 calories for muscle growth(that will be all you need).
If you do all this correctly, then, along with a healthy, balanced diet and intense training, you will be doing all you need to do to build muscle without gaining excess fat.
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10-15-2011, 01:29 PM #4
I need about 5000 to maintain and bulk on 6000. Anything under 5000 and I start dropping weight. I'm relatively inactive too, fast metabolisms aren't all they're cracked up to be.
But if your not gaining you just need to take in more calories, plain and simple. Especially considering all the cardio work your doing. I'd aim to add in 1,000 cals / day and see where it takes you.I rep back. ALWAYS
Maxes
Lift : Start : Current : Goal
Squat : 180 : 265 : 315
Dead : 215 : 315 : 405
Bench : 130 : 174 : 225 (current bench max is projected)
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10-15-2011, 01:29 PM #5
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10-15-2011, 01:33 PM #6
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10-15-2011, 01:34 PM #7
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10-15-2011, 01:34 PM #8
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10-16-2011, 03:59 PM #9
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10-16-2011, 04:28 PM #10
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10-16-2011, 04:59 PM #11
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10-16-2011, 05:59 PM #12
- Join Date: Aug 2011
- Location: Pennsylvania, United States
- Age: 30
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You gotta take in more calories my man. I'm 17 and cutting right now and I'm taking in about 2200 calories a day, I'm about as active as you are. From what I can gather from your post OP you should be taking in around 3500 calories or maybe even more. You're burning a lot of calories, so you need to eat a lot more than your burning, and with your activity level it's gonna raise your needed intake level.
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10-17-2011, 06:06 AM #13
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10-17-2011, 06:13 AM #14
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10-17-2011, 06:56 AM #15
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10-17-2011, 07:47 AM #16
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10-17-2011, 07:49 AM #17
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10-17-2011, 08:12 AM #18
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10-17-2011, 08:22 AM #19
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10-17-2011, 08:31 AM #20
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10-17-2011, 08:39 AM #21
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Thanks for the negs troll.
Your question is stupid.
No one can tell you how many calories YOU AS AN INDIVIDUAL need per day in order to "bulk" .
We don't move your legs for you.
We don't pick up the fork and eat.
We don't control you, YOU do.
Stop being a Lazy arse and go figure it out for yourself idiot.
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10-18-2011, 05:46 AM #22
sorry about the smart allek guy... for a bulk you'll probably want 2,600cals on rest days and about 3,000cals on training days.. but really it all will just come down to how active you are.. it's really hard to tell with teens.. some are up doing stuff all the time and some lie around and play "COD" 24/7 you just gotta play with it and see what happens.
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10-18-2011, 05:57 AM #23
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10-18-2011, 06:44 AM #24
I wrote this calorie calculator program for my website that might come in useful.
It will give you a decent estimate on how many calories you need to be consuming.
http://www.fitoverfat.com/calorie-calculator/
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10-18-2011, 07:19 AM #25
Gaining weight while running cross country is a very bad idea. I never said impossible but its unlikely that you'll do it bro. I have a pretty slow metabolism and I was eating 8 double cheesburgers a day plus a footlong for breakfast and I kept eating pretty much anything in sight. I kept losing weight but about 3 weeks after season ended I went from 136-158. All the running and conditioning on top of evrything else you do is going to keep the weight off. Unless you eat a HORRIFIC amount of food no joke. Like I said though not impossible
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10-18-2011, 05:56 PM #26
I wouldn't advise it, calorie intake should fluctuate depending on your daily activity level; for an example day's that i run, lift, and do agility work i eat 4,000cal's but day's i'm just sitting around i can eat like 2,500.. it's really an equation.. you need "x" number of calories just to keep your body running on a day to day basis + calories to make up for what you burn off for physical activity, whatever's left will hopefully be turned into mainly muscle and minimal fat.. day's you do less you need less.
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10-18-2011, 05:58 PM #27
Well for one that sounds like a pretty dirty attempt to bulking and i eat ton's of almonds, walnuts, and PB (calorie dense foods)... but none the less it's crazy hard to bulk with all this running and what not... somedays i don't wanna look at food much but running is a part of me so i am just going to have to learn to eat for it.
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