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while bulking.
everyone's is different.. you have to start by figuring out your maintenance calories and then going from there...
Dont get fixated on calories. At 16% bodyfat are you trying to gain more weight at that point or what is the purpose of the bulk?
If its just sheer mass/size then fine but I would focus not just on the scale but your body composition if you are trying to add lean muscle mass.
I have a rough idea of how many calories I should take in and what that equates to in food but honestly I like to intermittent fast and even when im not doing that I eat when im hungry and make sure my meals are made of lean proteins, healthy fats, and some low GI carbs. If you eat say 2900 calories of a mix of good food and garbage or eat 3200 calories of clean food the clean food even though more calories can have a different impact on your body.
Just play with your macros/calories and see where you get the results you want. In addition no idea how much you are training which will also impact your caloric needs.
If its just sheer mass/size then fine but I would focus not just on the scale but your body composition if you are trying to add lean muscle mass.
I have a rough idea of how many calories I should take in and what that equates to in food but honestly I like to intermittent fast and even when im not doing that I eat when im hungry and make sure my meals are made of lean proteins, healthy fats, and some low GI carbs. If you eat say 2900 calories of a mix of good food and garbage or eat 3200 calories of clean food the clean food even though more calories can have a different impact on your body.
Just play with your macros/calories and see where you get the results you want. In addition no idea how much you are training which will also impact your caloric needs.
My maintenance calories were around 3.000 but i have changed my job form working on my feet and moving a lot to office job and it is a big difference. I eat high protein, high carbs and low fat. I have never tried high fat, low carbs to be honest cuz i like carbs more. My question is out of curiosity.I am amazed by some you tubers doing this full day of eating videos where they eat like from 4.000 to 5.000 calories every day. I wish i could eat that much cuz i like eating 
My maintenance calories were around 3.000 but i have changed my job form working on my feet and moving a lot to office job and it is a big difference. I eat high protein, high carbs and low fat. I have never tried high fat, low carbs to be honest cuz i like carbs more. My question is out of curiosity.I am amazed by some you tubers doing this full day of eating videos where they eat like from 4.000 to 5.000 calories every day. I wish i could eat that much cuz i like eating
Yea a lot of those guys though are working out multiple times a day and using absurd amounts of gear. Again it really comes down to body weight vs body composition. You dont need to eat in a surplus on cycle to gain muscle. A lot of guys hop on gear and want to add mass and they eat a massive surplus in calories and at the end of the cycle they have added a minimal amount of muscle (a few pounds) and then 20+ pounds of water/fat. Then they go and start cutting. Like for me thats waaaaaay too much work. Id rather add a minimal amount of weight on a cycle but actually remain the same body fat or lose bodyfat than add a much of weight and be puffy only to have to lose all that bodyfat afterwards for the same amount of muscle gain.
If you go to a local nutrition shop most of them have inbody scanners that will tell you everything you need to know. This includes your basal metabolic rate, which for me was around 2100 calories. I was 203 at 13%. I am "bulking" and currently sit between 3300-3800 cals a day, which is a bit higher then I think I need but am I am with 2-3% bodyfat over the next 4 months, as long as I can max out putting on lean muscle mass. I will then spend the next 4 months after that stripping down It sounds like to me you really dont have a clue what your bodyfat is, or you failed to put in how you got that checked. This is one of the most empowering FACTS you could have about yourself because then you can make a plan.
scaner said 16% bodyfat. This is the leanest i have ever been. I am 39 year old. I track &weigh everything I eat and I mean everything. Mainly i eat non processed food but l do eat like white bread, protein bars, low fat hot dogs, low fat cheese, chicken salami ect.. The thing is i am now eating from 2.800 calories to like 3.300 calories and i gained 4 kg in 3 weeks. I see a lot more fat on my belly. I would like to gain size because i look skinny. I am wondering if eating in surplus is the right thing.
Not everyone genetically is going to be the size of a house. Be glad you can stay lean still at 39. Im the same age and I can add mass/size quick but staying lean is difficult.
If you have been training for a while you should expect to add a few pounds of muscle a year. Anything over and above that is not muscle its water weight and its fat which yea you look bigger but like you said you will add belly fat.
Thats why I say focus on your body composition and not your body weight.
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Also I think you are likely in the 13-14% BF range as you have solid ab definition which is a good thing!
Thanks for your response. I am flexing on that pic and i did have 3 to 4 kg less. That was like a month ago.
what is a scanner? those things aren't accurate
you aren't 16% body fat. closer to 10%
also a calorie isn't a calorie. different foods partition differently . i bet if you started counting macros and calories and ate IIFYM your abs would dissapear in no time. just eat high quality foods 0-3 meals a day. preferably 1-2 meals in a window and you will stay lean
?Common steve! Downward facing photo?! Fat girls have been using this trick for years! The inbody scanners from what I read are within <1-1.5% of hydrostatic. I do believe they are a good option if they are accessable, I mean its SOME information.
you can see his 6 pack, no way he is 16%. i would lay my life on it.
the picture isn't great but if you can see abs that well he can't be more than 11 or 12% at most.
An actual calorie amount is really tough because everyone is different and there are so many other factors. You really have to just adjust your diet based on your results over time.
At 4,000 calories I would expect you to be gaining. You must not be eating too much garbage though or you would definitely be putting fat on.
I am gaining weight and a little bit of fat too but not much. I am eating mostly lean meat, skyr, eggs, whey, rice, pasta, oats, potatoes, bread. No junk at all.
If you want to take it to the next level, cut out the bread and reduce the amount of other carbs you have in there. That will shred you up even more.
