ONE OF THE MANY WAYS TO GAIN A POUND OF WEIGHT EVERY WEEK
mozar1234
Posts: 45
Good day mga bossing! Share ko lang yung nabasa ko sa net (http://www.menshealth.com/mhlists/gain_ten_pounds_of_muscle/Eat_More.php) tungkol sa recommended caloric intake para mag-gain ng weight (preferably muscle weight).
ITO YUNG COMPUTATION:
A. Your weight in pounds.
B. Multiply A by 12 to get your basic calorie needs.
C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise)
D. Strength training: Multiply the number of minutes you lift weights per week by 5.
E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8.
F. Add D and E, and divide by 7.
G. Add C and F to get your daily calorie needs.
H. Add 500 to G. This is your estimated daily calorie needs to gain 1 pound a week.
GANITO YUNG AKIN:
A. 150lbs
B. 150 lbs x 12 = 1800cal – basic calorie needs
C. 1800cal x 1.6 = 2880 – resting metabolic rate
D. (150mins x 3 days) x 5 = 2250
E. (0mins [walang cardio or sports, TAMAD AKO hehe]) x 8 = 0
F. (2250 + 0) / 7 = 321.
G. 2880 + 321 = 3201cal – daily caloric needs
H. 3201cal + (additional) 500cal = 3701cal needed to gain 1 pound per week
Note: Kaya may additional 500 calories, kasi 3500cal per week ang kailangan para mag-gain ng 1lb, kaya 3500cal divided by 7 days = 500 calories per day
Sana makatulong ito! Good luck sa mga goals ninyo!
ITO YUNG COMPUTATION:
A. Your weight in pounds.
B. Multiply A by 12 to get your basic calorie needs.
C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise)
D. Strength training: Multiply the number of minutes you lift weights per week by 5.
E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8.
F. Add D and E, and divide by 7.
G. Add C and F to get your daily calorie needs.
H. Add 500 to G. This is your estimated daily calorie needs to gain 1 pound a week.
GANITO YUNG AKIN:
A. 150lbs
B. 150 lbs x 12 = 1800cal – basic calorie needs
C. 1800cal x 1.6 = 2880 – resting metabolic rate
D. (150mins x 3 days) x 5 = 2250
E. (0mins [walang cardio or sports, TAMAD AKO hehe]) x 8 = 0
F. (2250 + 0) / 7 = 321.
G. 2880 + 321 = 3201cal – daily caloric needs
H. 3201cal + (additional) 500cal = 3701cal needed to gain 1 pound per week
Note: Kaya may additional 500 calories, kasi 3500cal per week ang kailangan para mag-gain ng 1lb, kaya 3500cal divided by 7 days = 500 calories per day
Sana makatulong ito! Good luck sa mga goals ninyo!
Comments
3500calories= 1 lb of FAT
mukhang misleading yung title nitong thread kaya pinalitan ko na. "ONE OF THE MANY WAYS TO GAIN A POUND OF *WEIGHT EVERY WEEK" na yung title.
ang alam ko, depende sa pagkain at training mo kung paano iso-store ng katawan yung caloric surplus intake mo. kaya with proper nutrition (which means the right amount and ratio of carbs, fat, and protein), and proper weight training, more or less karamihan ng weight gain mo ay muscle. pero depende pa rin yung per individual.
itong pinost ko guide lang, hindi yan approximate.