Other seafood sources for high iron and B12 include oysters, trout, salmon and haddock. For people over 50 who must limit saturated fat and cholesterol, seafood sources make superior choices to meats for building up your blood.
More specifically, sedentary men ages 19 to 30 need 2,400 to 2,600 calories; 31- to 50-year-old men require 2,200 to 2,400 calories; and sedentary men over the age of 50 need 2,000 to 2,200 calories each day to maintain a healthy body weight.
You need to take in more calories on a daily or at least weekly basis. (Most guys, especially those new to the weight room, mess this part up.) A good estimate of how many calories you should be consuming is to take your body weight and multiply it by 16. (For example: 200 pounds x 16 = 3,200 calories.) If you donât see any gains after two weeks, try increasing your calories by 200 per day until you hit the sweet spot.