The following was taken from The Body Sculpting Bible for Abs by James Villepigue
DETERMINING YOUR DAILY CALORIC NEEDS
The first step in determining how many calories you need to consume [to grow] is to estimate your Basal Metabolic Rate (BMR), which is the number of calories you need to consume each day to maintain basic body function
BMR = Body Weight in Pounds x 11
A 170-pound man's BMR: 170 x 11 = 1870 calories. That means to maintain his weight, a 170-pound man--even if he sat in a Barcalounger all day--would need to consume 1870 calories a day [in order to maintain his current weight].
Of course, not many of us spend the day that way. That's why you nee to add an "Activity Factor to your BMR:
Activity Level Factor
Sedentary: BMR x 0.30
Moderately Active: BMR x 0.50
[B]Very Active: BMR x 0.75[B]
Lets say that our 170-pound man is Moderately Active
1870 x 0.50 = 935 calories
Once you know your Activity Factor, add it to your BMR, and then add another 10 percent to that total to account for calories consumed by digestion.
Again using our 170-pound Moderately Active man:
1870 + 935 = 2805
2805 x 1.10 = 3085
He must consume a total of 3805 calories a day to maintain his current weight.
(End of quote from The body Sculpting Bible for Abs)
In order to grow, you'll have to add extra calories to your Maintenance Calories. The amount of calories that will help you grow with the least amount of body fat possible must be determined by trial and error. I suggest eating at 200-500 calories above your Maintenance Calories, then adjusting the calories based on your observations. The number of calories you need to grow will be unique to you (based on your body type, metabolism, etc.)
You must take into consideration your goal weight. For example, let's assume you're 180lbs and you're goal is weigh 200lbs by the end of the cycle. If you continue to eat based on your original weight, when you get to 190lbs, the amount of food your consuming will not be adequate to get you to 200 lbs. So you must make sure you either adjust your calories as you gain weight, or just eat as if you were 200lbs when you first start your cycle at 180lbs--just be careful not to put on needless fat by overeating. See the link below.
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