Alright so I'm not new to lifting but its been a few months and I've lost a bit of size and muscle and looking for some tips and info to get my body back to where it was.

So I just have a few questions, to bulk up is it your body weight X 18 = the number of calories your suppose to intake?

Also how do you avoid the multiple day soreness when you first start working out again? To solve that problem is it mainly a diet issue or is it because of the lactic acid build up or what?

And as far as training I use to train 6 days a week but I dont see that happening if I'm going to be sore all the time, so what I'm asking here is how many days a week should I start training or is it going to be a listen to the body and go off that kinda ordeal?

also if I put this thread in the wrong area sorry I thought for 5mins and couldn't decide where to put it. But thanks in advance for the help.