Mate theres no universal answer to an exact calorie amount.
You yourself will need to get there through trial and error.
If youre bulking on 3500 Id start on 3000 calories per day on your cut, as your're doing 500 calories worth of cardio as well, giving a 1000 calorie defecit/day.
A good starting point is to work out how much protein you need.
At 18 stone (252 pounds) and 22% bodyfat you have approx 200lbs of lean mass.
Good starting point is to take in 1.5g of protein per pound of bodyweight.
252 lbs = 388g protein per day or a minimum of 300g (as per your lean mass) of protein.
388 x 4 = 1552 calories from protein.
3000 - 1552 = 1448 calories remaning.
split these into carbs and fat.
Lets start with a fat figure of 80g per day = 720 calories
carbs will now be the remainder calories = 728 calories = 182 g of carbs
so there you have a starting point -
Split over 6 - 8 meals
keep at this for a few weeks and see how your body is changing and adapt as necessary
with this amount of protein plus your gear muscle loss should be low.
again this is a primer/starting point, adjust as and when needed.
post edited by victor - 2007/06/10 21:07:13