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1. Train on a regular basis. Limit your attempts electronic to increase body mass to off-season training electronic period. Training consistency will become the most important factor. 2. Weigh-in on a regular basis to ensure that no more than 1-2lbs of body weight is electronic added per week. Regulate calorie intake appropriately. 3. Extra calories should come primarily from carbohydrate sources. Avoid excessive fat intake. ESTIMATED DAILY CALORIE INTAKE The following chart is used in relation to current weight during strenuous physical activity. Weight Reduce Maintain Increase 160lbs 2290 3040 3790 170lbs 2480 3230 3980 180lbs 2670 3420 4170 190lbs 2860 3610 4360 200lbs 3050 3800 4550 210lbs 3240 3990 4740 220lbs 3430 4180 4930 230lbs 3620 4370 5120 240lbs 3810 4560 5310 250lbs 4000 4750 5500 260lbs 4190 4940 5690 270lbs 4380 5130 5880 280lbs 4570 5320 6070 290lbs 4760 5510 6260 300lbs 4950 5700 6450 FOOD CHOICES Now that you know how to break up your meals and snacks, what foods should you be eating to meet your quality calorie needs?
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