How much kcal surplus should i eat

[Deleted member 22924]

Like 500-750 @emeraldglass @lebronjames23

 

[alien]

Aim for more like 100-125 daily calorie surplus (+0.2 lbs/week or +1 lb/month) unless you really know what you're doing in the gym. Then maybe you can do 200-300 (+0.4-0.6 lbs/week). Keep in mind that as you build more muscle mass, your TDEE is going to increase so you will have to eat more and more to gain +0.2 lbs/week.

I bulked almost 25 lbs in just over a year (I believe it was like 0.46 lbs/week) and gained muscle but also a good bit of body fat. After maingaining for a bit over 3 months, I'm down to 17.2% body fat according to my digital scale (though I'm not sure how accurate it is). Which is pretty good. Considering how shit my training was for the first year that I was lifting. Newbie gains.

 

[emeraldglass]

Like 500-750 @emeraldglass @lebronjames23

A modest excess of 350-500 calories per day is normally effective in promoting muscle growth while minimizing fat storage. This matches to the suggested calorie surplus for a clean bulk.