Whats up everybody I am new to the site, and my first question is I want to know the amount of calories i need a day to maintain and to gain lean muscle. Ive done all the calculators online and i just dont know how accurate they are. So i figured i would ask some experts. My stats are 23 years of age, 5 foot 8, 129 pounds, BF 9%. I work out 3 times a week for about 115 mins and do cardio 1 to 2 times a week probely around 6 miles at 6mph each time. My job i am a cook/barback 4 to 5 days a week.
Thanx ahead of time for any advice.