I work as an IT Network Engineer but not fully desk based, always up and about carrying kit up and down 4 flights of stairs and active most of the day then gym 3 nights per week after work. What would the norm calorie intake be for adding optimal mass? I am 31yrs, 6ft2, currently weight 14st 11 ish now, 42" chest, 36" waist. I have a pretty strong lower body able to squat 150/160kg, deadlift 180kg but upper body poor always blamed long levers and aching elbows etc, would struggle to BB bench press 70kg for 10 reps over 3 sets, unable to do pull-ups or maybe 1 or 2 lol, what a going on I have


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