Gain Muscle Mass

10% of your maintenance weight is recommended for bulking, yes.

If you've been in a strict 2000 calorie diet and losing weight then adding 200 may not be enough.

1kg of fat is 7,700 calories, you've lost 3 in 6 weeks. That works out a deficit of 550 a day. I'd start at 2500 for a few weeks and see how your weight goes. If you're still losing or maintaining weight then add more.

Based on the numbers you've given us (a half kilo loss per week and your strict adherence to 2000 cal per day), your maintenance calorie intake is approximately 2550 per day.

Of course, that doesn't account for water weight loss.

If your loss was significantly more at the beginning of the six week period, your maintenance level is likely lower than 2550, but you could always start with thar (plus whatever surplus you want to add to fuel your muscle building).

Personally, I think 200 to 300 calories surplus is good if you want to minimize the amount of fat you add with the muscle, especially if you're not a young man.

Best of luck.

Keeping track of everything can really make a difference. When I was trying to bulk up a while back, I had a tough time figuring out my maintenance calories too. What worked for me was starting with a couple of different calculators and then tweaking my intake based on how my body responded over a few weeks.

Adding 200 calories sounds like a smart move for building muscle. I’ve also heard people talking about the best anabolic steroids in Canada to help with gains, but I always think it’s important to focus on solid nutrition and a good workout plan first. Supplements can be an option down the road, but it’s all about what feels right for you.