Also I have slowly been working myself up to 3400 calories a day figure out what surplus you need to be at and slowly get there do not just rush into your surplus full number a day. Like eating 2 calories above maintenance on your first day is ok
I find eating a surplus like in one big meal a week does wonders for me. Like I'm so use to eating in a calorie deficit most days, that I think eating one meal where I indulge accomplishes a few things. I can enjoy the meal more and not care about what I'm eating and I think it helps me refocus on eating right the other ~6.5 days.
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