Calories to build lean mass for track guy

[KingMike]

My friend is a track guy and he jogs every morning for about 40 minutes. He says his HR is usually steady at 160-170 BPM. He want to gain some mass but not get fat and was wondering how many calories he needs. I told him probably 3500 but I am not sure and needed more expert advice. He said he was pudgy most his life but not now so I am guessing he puts on fat easily but the every day cardio keeps it to a minimum. He is very nutritious and eats tons of good fats and some complex carbs also. I told him about dextorse after a workout and he does not believe me. Any help for my friend. What ever is put here I might print out to show him. He said he currently does not count calories but he thinks it is like 2400-2600 and he stays the same weight even with some cheating on Sunday.

[the hulkster]

not really any such thing as lean mass. just find his RMR and match that with his DEE then add 3500 kcals a week to that. = 1 lb per week

[SwoleCat]

Best bet is to get him here to work out a dietary approach or have him visit a nutritionist if he's really serious about it.

~SC~