Natural Bulking - How to Add Calories In?

Diet and Nutrition
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So i was 18% BF while eating rather clean, just way too much food. I’d never given nutrition much focus before but wanted to see some abs.

So i figured out my calorie maintenance level via a bit of trial and error and then cut 500 calories per day. 2 months later i’m now at 14% BF. I plan to get to 12% before i lean bulk but have got some questions.

So once I’ve got to my 12% BF, how to i figure out my maintenance calories again? Is that just trial and error. I’ve never found the (14x BW formula works very well).

Then how much protein do i really need on a clean bulk, i’ve read (on here) anywhere between 1g of protein per pound of BW to 1.5 - 2. Really confused by is the correct amount to get.

And finally, what calories to i add to avoid just adding back to 18% BF. I’m confused, is it the exercises or specific foods that enable you to gain lean mass.

I know some of this may sound basic but I’ve read so much contradictory stuff on T-nation alone.

Thanks all

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The same way you figured it out at 18% BF.

No one knows with 100% certainty what the ideal protein intake is. IMO, so long as you’re in the ballpark of 1g/lb/d, you’re OK.

Just as you cut 500 cals from your maintenance to lose weight, so it is reasonable to add 500 cals/d to maintenance in order to gain weight. If you feel you’re gaining too much–IMO a rate of 1-2#/month is probably ideal, assuming you’re post-pubertal–cut the daily surplus back from 500 to 300 or so.

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Also contains a bulking variant

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