How Much Do I Really Need to Eat.?

Nutrition
1

I am from the US but currently in Scotland until Christmas studying. I really want to “bulk” after being on timid diet the past year and a half just sort of doing a body recomposition where i actually lost a good deal of fat and added some muscle but i don’t have enough muscle to “cut” because it wouldn’t be showing off too much.

My body fat percentage is probably around 15%. I can see upper abs and sometimes more, especially if flexing. I am only 5’ 7", 152 pounds. Can bench 230, squat 300 and deadlift 225 for 8 reps. I have read so many different things about caloric intake and could use some guidance on total calories and as well as protein / carb / fat ratio intake. Thanks

2

18-20 X Bodyweight. When that stops working, add 500. Thats working for me.

3

[quote]elano wrote:
18-20 X Bodyweight. When that stops working, add 500. Thats working for me.[/quote]

sounds easy enough and about on target…thanks

4

Pick a number say 3500kcals per day.

Then add 500kcal/day/week until you grow at a satisfactory pace. If weight gain is too fast, then subtract 200kcal/day/week until you find a level that works.