500 calorie daily surplus above your maintenance levels, or TDEE. You'll gain a pound a week, and if you're lifting heavy compound lifts with a starting 5x5 program. Keep eating at the surplus caloric intake, and increase by 500 everytime your weight gain plateaus. 1-1.5 grams of protein per pound you currently weigh, and the other two macros don't really matter, whatever helps you eat more and preform better athletically. I cycle between high fat/low carb, and low fat/high carb and have great results, but it took me a few months to find what works for me specifically.
500 calorie daily surplus above your maintenance levels, or TDEE. You'll gain a pound a week, and if you're lifting heavy compound lifts with a starting 5x5 program. Keep eating at the surplus caloric intake, and increase by 500 everytime your weight gain plateaus. 1-1.5 grams of protein per pound you currently weigh, and the other two macros don't really matter, whatever helps you eat more and preform better athletically. I cycle between high fat/low carb, and low fat/high carb and have great results, but it took me a few months to find what works for me specifically.
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