Thank you Bryce for the answer
The thing do I have to be at very low body fat to start increasing my calories ?
I mean here on my picture my abs are not visible must I need to be very lean to add real tissue ?
Your answer is very complete I am at 2557 calories at the moment I divide my macros in 5 equals meals and in one week my weight did not change I am at 79 kilos. Must I drop down my calories to be very lean or must I increase my calories I want to add lean tissue what would be your advice ?