Build Muscle and stay lean?

[Goalie24]

Ok so I'm 17yrs old and around 146ibs at like 5"10
My body fat % is at an estimated 13%

What's the best way to gain a little size and muscle while keeping or lowering my bf%?
how many calories would anyone here recommend per day?


Thank you my friends

[LoneWolf720]

Ok so I'm 17yrs old and around 146ibs at like 5"10
My body fat % is at an estimated 13%

What's the best way to gain a little size and muscle while keeping or lowering my bf%?
how many calories would anyone here recommend per day?


Thank you my friends

To gain size your gonna have to bulk as normal, to figure out how many calories you need to support growth take your body weight and multiply it by two, the resulting number will be your daily calorie intake. Now, to grow and keep body fat levels low, learn how to carb cycle through your bulk, and be sure to do cardio about 2-4 times a week as well, just don't run like your practicing for a marathon. Bulking and staying lean = cardio and carb cycling