Struggling to get my nutrition intake under control

Hi,

I have been trying to figure this out for a long time now (ie years).

I am 36 years old, 6'5 and 185lbs, around 16% BF.

I have been reading pretty much everything I can find about nutrition, I have done a bunch of online nutrition calculators which all tell me I should eat ~3000kcal per day for my goal (building muscle).

However, I have tried this for a long time now, and I can't seem to build muscle no matter what I do. If I increase my intake, it all goes to the belly and my BF goes up to 18-19, if I lower the intake the belly goes away and I go down to ~14% BF. At no point am I building any muscle however.

I am aware that the 3000kcal is just a guideline and that I should be adjusting the calorie intake based on the results, but I have a hard time figuring out what I should adjust and in what direction. It feels to me right now that no matter what I do, it won't make any difference, so it is starting to feel a little hopeless.

Any advice would be greatly appreciated.


from Bodybuilding.com Forums - Nutrition https://bbcom.me/2XGRUPg

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