Bulking, how big a calorie surplus should I have?

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Yggdrasil13
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Tue Feb 14, 2023 12:23 am

I’m already pretty lean just not that muscular. How big a surplus
/ how many lbs a week should I gain? I want to stay as lean as I can while still making progress at a reasonable rate.
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pancakemouse
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Tue Feb 14, 2023 1:59 am

200-250KCal/day
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MILFandCookies
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Tue Feb 14, 2023 3:11 am

pancakemouse wrote:
Tue Feb 14, 2023 1:59 am
200-250KCal/day
Seconded. I've been told by @DNPTHC who's a trainer with a kickass physique your goal is to gain 1-2lbs per month to make sure it's mostly muscle and minimal fat.
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wilson
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Tue Feb 14, 2023 3:42 am

I recommend the app Macrofactor. TDEE tables can be off in a big way because there's so much individual variability in TDEE even at a fixed body weight/muscle mass. The app - by tracking your weight and calorie intake over a period of time - can come up with quite accurate estimates of what you need to eat to gain/lose a certain amount of weight per week.
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