I am from the US but currently in Scotland until Christmas studying. I really want to “bulk” after being on timid diet the past year and a half just sort of doing a body recomposition where i actually lost a good deal of fat and added some muscle but i don’t have enough muscle to “cut” because it wouldn’t be showing off too much.
My body fat percentage is probably around 15%. I can see upper abs and sometimes more, especially if flexing. I am only 5’ 7", 152 pounds. Can bench 230, squat 300 and deadlift 225 for 8 reps. I have read so many different things about caloric intake and could use some guidance on total calories and as well as protein / carb / fat ratio intake. Thanks