Ok can someone tell me how exactly this works?
I am 32 years old 6 feet tall and 160 lbs with a bf% of 14%.
I workout 3 times a week doing weight training with no cardio.
Using this BMR calculator It says I have a BMR of 1759 calories
bmi-calculator DOT net
Question #1: How many calories and grams of Protein do I need to consume daily to Bulk up to 180 LBS without adding lots of fat??
After that I would like to cut down to 170 lbs and get a bf% of10% or below.
Question #2: How many calories and grams of Protein should I consume by then to cut down to 170 lbs without loosing lots of muscle??