Calories and Pounds

GOAL = GAIN 20 LBS IN 4 WEEKS

 

1. Increasing a 2100 calorie/day diet to a 3600 calorie/day diet
2. Exercise daily, 7 days per week (30-45 min)

Diet – 3600-2100=1500 cal
Weekly gain – 1500*7=10500 cal
Weekly calories burned in exercise – 500*7 = 3,500 cal
Total calories gained — 10500 – 3500 = 7000 cal
Total Lbs gained per week @ 1 lb gained per 1500 calories = +/- 5 lbs
Gain over 4 weeks – 5*4=20
Now vs. then – 4 weeks – 200 lbs+20 lbs=220 lbs

 

How to Eat 3500 Calories a day – Click Here

FOOD / NUTRITION GOALs – DAILY VALUE (DV)

(DVs based on a caloric intake of 3500 calories.)

Total Fat 120 grams
Saturated Fat 40 grams
Cholesterol 600 milligrams
Sodiium 4500 milligrams
Total Carbohydrate 600 grams
Dietary Fiber 50 grams
Protein 100 grams