Need advice for achieving goals

Hi Members,

I am 34yrs male, with body fat of 18.6%, BMR = 1370 and TEE 2123. I am (an ectomorph) on the slim side but have a waist of 31.69 inches measured around the belly button. So I do have a small tummy. My long term plan for the next 12 weeks is a clean bulk to put on more muscle mass. My confusion is should I first reduce my body fat % to a level say 12-14% and then start bulking OR should I start bulking right away ? What should be my calorie intake and how should I increase or decrease calories by amount and frequency ?


from Bodybuilding.com Forums - Nutrition https://ift.tt/2ZPbkn2

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