Calorie Intake.

[PaulMacC]

If my calorie maintenance intake is around 2300 at the moment for my body weight, age, and height plus activity level then how much should I be eating to put on lean mass. Isn't it something like an extra 500? But I dont see how it is logistically possible to go up 500 calories a week to put on a pound of mass.

[Soy]

depends if you clean bulking

around 500 cals is the common intake and you should be aiming for 1-1.5lbs a week

how lean your gains will be will depend on diet + how heavy you lifting

[PaulMacC]

Well, I record what I'm eating in terms of calories, protein and fat. So, if my maintenance is 2300, I should aim to eat roughly 2800 every day. How do I know when to go up even more calories. I intake a gram of protein per lean body mass and try to keep my fat intake under 40g, which is 30g under the RDA for a normal person. I'm usually at my maximum each week while lifting. I use progressive poundage, going up 0.5KG - 1KG every week. Can you recommend some low-fat, calorie dense foods, protein rich foods I could eat because I seem to have a hard time getting more calories into my diet.