Sup misc…just looking for some advice. I know theres calculators but i know theres a few who are good at this stuff…My plan is factoring in both pieces to create a plan.

I workout 3-4 times per week but am transitioning into a 3x full body calisthenics workout.

I also run around 30-35 mi/wk

I am 33 yo 5’10 178 @ 11-12% bf right now. I want to gain weight/strength slowly. Maybe hit around 185-190 a year from now at an equal or slightly lower bf. How many calories do i eat?

My estimate is around 3200 calories..

All insight appreciated

10,000 calories

Approximately how many dicks do you suck per day? This is vital information to accurately calculate your non-semen caloric needs.

Gallon of milk a day.

100% honest, no bull****, no just "my opinion"

you will NOT grow size and strength doing any bodyweight/calisthenic routine

if you specifically want to grow size/strength you HAVE to do resistance training.

I have read and listened to every expert speak on this countless times, probably more hours than I would like to share, but ultimately if you want to grow size/strength you MUST do a resistence that will cause you to reach MUSCULAR MECHANICAL failure NOT metabolic failure/accumulation of blood and metabolites WITHIN 1-25 reps. There are strong diminishing returns beyond 20 rep sets, and almost no size/strength gains beyond 30 reps.

Muscles grow primarily and almost solely through mechanical tension.
Muscles also primarily grow through novel stimulus.

Obviously, the way to make muscle grow then is through novel mechanical tension that stimulates growth, AKA Progressive overload with resistence training. You can NOT achieve novel mechanical tension, the primary driver of growth and strength, through bodyweight exercises where you keep the tension exactly the same everyday. That just IS NOT how the body works no matter how many sociel media ****fluencers and youtubers with 1 million views you watch.

3,500 calories

~3,800 Cals to grow. Running 5miles a day plus training burns a considerable amount of calories. I would start with 3,500 and go from there.

Because of the running I'd have your estimated maintenance around 3000 or a bit higher. Start increasing from there and monitor accordingly.

1 raw cow brain per day

Try Men

this is solid advice.

Between your very conservative weight gaining plans, your high running volume, and your lack of true resistive stimulus, youd be lucky to put on any considerable muscle in time.

If you want to continue high volume, intense cardio, id recommend a much more aggressive caloric plan--ie like 15% above maintenance WITH high load resistance training.

So heavy weight lifting at least 3x/week, performed several hours removed from your runs. This is the probably optimal for you. Do calisthetics on the off days. Train sets until near or total failure. and EAT.

Id personally eat the amount that gets you gaining about 1.5-2lb per month. Tracking calories during a bulk, specifically during high volume cardio, is gonna be next to impossible. You just cant reliably track calories to that close of accuracy given what youll burn and what you need.

Would weight in every other morning and track the running average, adjust food intake and meals every 3 weeks.. if no considerable uptick, eat more.

Bout 350.