Sport Building a bigger frame

[MiroB]

Hey Everyone..A little bit about me first.. I'm 16 years old, 6"0, 140lb., %3.7 Body Fat.

I'm a soccer player, so endurance is very important to me. This summer my goal is to gain 15+ pounds and increase my speed and endurance..I have a 3 month membership at Fitness world and recently cut out all Junkfood and drink from my diet. I also started taking GNC's Ultra Mega Gold Multivitamin and minerals(2 a day), and GNC's Pro Performance "Mega Mass" (3 Shakes a day) which has the following nutritional information for one serving:

Energy 400 Cal
Protein 34 g
Fat 3 g
Carbs 59 g

Is this the right stuff for me? It is meant for weight gain but i'm not too educated with these.

With this throughout the day I also eat atleast 9 Healthy Meals/Snacks..And Drink Green Tea or Water.

Keep in mind I just started this diet, as I did not have the motivation prior to this..I now realize there is no need for candy, pop, chips..So I'm hoping I'll be able to pack on the pounds.

Am I in the right direction?? The main thing I need to know, is what type of workout I should do...I'm more focused on building my body as a whole rather then specific muscles...

Any helps is appreciated. Thanks for your time

Miro B.

 

[newf]

I'd say the meal replacement if find considering your bodyfat. You need to train hard 3-5 times a week using compound excercises for overall strength and lean muscle mass. You might want to find out your BMR too so you don't add fat.

Max OT is a good overall strength program and its free.


If your not familar with compounds excercises just ask the staff in the gym.

Your main ones would be.

Squats
Deadlifts
Bench Press
Barbell Rows
Shoulder Press

 

[MiroB]

Awesome, I'll definately checkout that program..My BMR is 7552 kJ - 1805kcal.. I am not sure what to do with this number, can you let me know please.

Thanks alot for the help

 

[newf]

I was just going to signup on that site but it wants all kinds of info that they don't need.

Here's a direct link to the pdf

 

[newf]

Not sure about that. Your BMR should be an individual number. This is one of the more common formulas. You would add 500 cals to your BMR X (activity factor) daily.


Posted by marcus on johnfitness.com


Estimating Your Daily Calorie Requirement

Below I’ve listed the equations necessary to estimate (its impossible to be spot on) how many calories you should be eating per day. Your Basal Metabolic Rate is the number of calories your body uses when at rest to perform vital bodily functions. We start off by calculating your BMR and then you times it by an activity factor. I’ve used some of my stats to demonstrate.

If you need to convert any of your measurements, check out this site:



My Stats
Height – 178cms
Weight – 77kg
Age – 21yrs

Harris Benedict BMR Formula For Men

BMR = 66 + (13.7 X weight in kgs) + (5 X height in cms) – (6.8 X age in yrs).

Harris Benedict BMR Formula For Women

BMR = 655 + (9.6 X weight in kgs) + (1.8 X height in cms) – (4.7 X age in years)

So to calculate my BMR I do the following: 66 + (13.7 X 77) + (5 X 178) – (6.8 X 21)

BMR = 66 + 1054.9 + 890 – 142.8

BMR = 1868

Now we need to take into account the amount of energy burned through activity.

1. If you are sedentary (little or no exercise) – BMR X 1.2

2. If your are lightly active (light exercise/sports 1-3 days a week) – BMR X 1.375

3. If you are moderately active (moderate exercise/sports 3-5 days a week) – BMR X 1.55

4. If you are very active (hard exercise/sports 6-7 days a week) – BMR X 1.725

5. If you are extra active (very hard daily exercise/sports & physical job or training twice daily – BMR X 1.9.

I fell into category number 3 therefore 1868 X 1.55 = 2895.4

Therefore 2895.4 is the number of calories I need per day to maintain my current weight.