How many calories for muscle gain?

[anonymous-user]

Hi guys I've started to gym again after about a year or so. During the last 4-5 years I had been going on and off but every time I made some gains I quickly quit and eventually started again.

After gaining about 15kg of fat last year I decided I had enough so I went on a strict body building style calorie defect diet and some cardio, eventually managed to lose about 10kg, right before xmas.

Right now I'm 80kg about 20% body fat I would say, and 5ft11. I've decided to start the weight training now as I don't want to get any skinnier, I'm using the same plan as I used last time (http://www.simplyshredded.com/exclusive-zyzz-interview.html) which I made some decent muscle gain, however as I had a st diet and still had a high body fat.

This time round, my diet is perfect however my problem is getting the right amount of calories and protein as I don't have a clue how much I need or how to work it out because I still need to lose the body fat and gain muscle but I don't want to bulk up. Btw I'm leaning more towards the lean bulk look. I'm also taking Impact whey isolate, BCAA and Creatine.

I would appreciate some help.

Thanks

Edited by anonymous-user on Wednesday 9th January 01:31

[MocMocaMoc]

Having read an absolute ton over the last year on this subject, tried it myself, found amazing gains but not enough to warrant the extra fat gain, the answer I found was...

Absolutely st loads!

Around 3000/3500 calories a day should do it, which is damn hard work if eating clean.

But if you're going for a full on bulk, I suggest losing more fat first... Say around 10%, then go nuts. The resulting fat gain won't sting so much.

(Better people with better advice will be along shortly : )