I am eating 150-200 calories over maintenance is it good? Or should I do 300 for most optimal maximize growth
I agree with
@genetic freak, you are around 15-16% BF. As you see in the chart below you fall in the FIT category. Don't fall into that 150-200 calories stuff. Do you have any idea how many calories you even need to maintain what you have? Most humans need a minimum of 500cal/wk to gain a pound of muscle. But depending on your individual metabolism, you may need even more.
Here is a simple method to find out how about much you need to eat to gain about 1lb of muscle a week without knowing your basal metabolism, cost of exercise and TEF..
To Gain Weight
Body weight x 18 - 21 cal
Not gaining after a week – + 500 cal
Not gaining after two weeks – + 100 cal until you start to lose
Start with 18 cal/lb and go up 500cal/wk if you are not gaining after a week. Once you start seeing the scales move a little then you can divide total calories by your weight and find out how many calories you need per pound to gain. When you gain weight you will also have to refigure your caloric intake. So the more muscle you put on the more calories you will need to maintain this growth and keep growing. We are certainly all very individual in gains and losses which is why you will have to experiment with how much you eat.