Should I stay in calorie surplus on each day of the week or only on training days (3 per week)?
I am 1.86m (6.1 feet), 78.5kg (173.1 lbs). I was training bjj for many years but I train with weights for 2 months.
I train 3 days a week. Each session is 90 - 120 minutes. I train for bulk but I do not want to get fat. My plan is to add 5 to 10kg (11 to 22 pounds of flesh)
I started to count calories two weeks ago I eat about 2200 calories a day but I recently lost weight (I am not sure whether after counting calories or before because I started to weight my self two days ago). I eat from 80 grams to 120 of protein because I eat moderate piece of meet a day (I do not have access to stove). I eat about 80 grams of fat a day. I can not recall how much carbs. I eat a lot of veggies, oat meals (oats, banana, natural yogurt), some smoked fish, canned tuna, feta cheese (with salad), tofu (with salad), yogurts. I plan to add some eggs (I can boil water even though I do not have stove) and litte of milk (I can’t have to much milk), I drink 30 grams of whey protein shake (21 grams of protein, 120 kalories) after each training session.