How many calories should I eat to build muscle if I am...?

Question

Doing push-ups, 15KGx2 Barbell curl with free weights, Abdominal exercises, 20min jog at night. (I do these exercises daily)

Also i'm 15 6'2 175lbs and have a endomorph body type.

Thanks

Matt

Answer 1

2000Cal's!

most of it PROTEIN(meats, fruits and some pastas)

lots of it.

Answer 2

This is from Alive at Last's answer to a similar question... sounded good to me..

Everyones body type is going to be different but a good baseline start would be about 3000 QUALITY calories. What you are trying to do is the following:

-- Keep your glycogen stores full such that you pull from here for energy. When your glycogen stores get low or depleted, your body will then pull from fat stores, and if this happens throughout the day, can begin to canabilize your muscles thru glyconeogenesis.

-- Keep your muscles fed (every 3-4 hours), this prevents the canabilization of lean mass.

-- Keep an overabundance of calories in order to ensure that you have everyhting you need to put on muscle mass.

Get your body fat percentage checked so you can monitor your lean mass weight. Listen to your body, if your aren't making gains (seeing an increase in your lean mass), increase your caloric intake. You MUST have a clean diet though.

There are some general resources on the internet that will give yo usome general guidelines, but this does not take into account your body type, metabolic rate, genetics, etc... Here are two that can help you with a starting point:

Basal Metabolic Rate (BMR):

http://www.bmi-calculator.net/bmr-calcul...

(general guide to what your body needs to stay alive each day)

Harris-Benedict Equation:

http://www.bmi-calculator.net/bmr-calcul...

(activity multiplier to be multiplied to the BMR)

As a reference, as we are in the Olympics, Michael Phelps is on a diet of 8000-10,000 calories per day. Many endurance athletes will eat 5000+ calories to ensure that they do not lose any of the muscle mass that they have worked so hard to put on.

A very good reference that goes thru all of these details is an e-book by the name of "Burn the Fat, Feed the Muscle". This was written by Tom Venuto, a natural bodybuilder who regularly kept his body fat percentage at 3%.

http://www.burnthefat.com/

Good luck!!

But this is the answer of Alive at Last, so don't give me best answer. But can I ask, did you play many sports when you were small and growing up, and also, what age did you start bodybuilding?