Phase 1 complete, help with next phase please

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Phoenix20

0
hey guys,

im a 20 year old male at 5feet 10.5in tall and currently weight about 174 pounds, Back in december i weighed 190 pounds and started looking alittle podgey, so i decided to hit the gym and lose it, now march and im back in my BMI and am looking alot thinner than i did,

i want to put muscle mass on now, i know it invloves more calories, but how do i know how many callories i need? also if somebody can give me the ins and outs of bulking / cutting that would be great, as i dont fully understerstand when you should cut etc

many thanks
 
work off how many calories you are currently eating and add roughly 250 to 500 more. size is fueled by caloric intake and you dont want to skimp on them.

as for cut/bulk, that pretty much depends on the individual. usually when someone has built up enough size and then want to lose any excess bodyfat.
 
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