Hey I’m a 13M and im 5’7 and im around 105 pounds so im severely underweight . Im trying to gain some weight but im not sure where to start . I know there’s a certain amount of calories I should be in taking to gain weight but im not sure what the amount is. Can someone help me? I’ll also be working out so here’s my schedule right now :
Upper Body:
Monday upper
Tuesday lower and core
Wednesday rest
Thursday upper
Friday lower and core
Sat rest
Sun rest
TLDR: I’m a 5’7 105 pound male, how many calories a day should I consume to gain muscle ?
Upper Body:
- Ladder Pushups
- 4 x 10 Shoulder taps
- 4 x 25 Pushups
- 4 x 25 Dumbell lifts each hand
- 4 x 10 Pull-Ups
- 4 x 10 Clap Push-ups (optional)
- 4 x 25 Standard Squats
- 3 x 6 Split Squat Jumps ( Each leg)
- 3 x 8 Squat Jumps
- 3 x 20 Calf Raises
- 3 x 1 min Wall Squats
- 4 x 25 Crunches
- 3 x 10 Russian Twist (each side)
- 3 x 20 Sit up reach
- 3 x 20 Suitcase Crunch
- 3 x 1 min Plank
Monday upper
Tuesday lower and core
Wednesday rest
Thursday upper
Friday lower and core
Sat rest
Sun rest
TLDR: I’m a 5’7 105 pound male, how many calories a day should I consume to gain muscle ?