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Cheers guys! Yeah as damiani says it was probably lurking there under the fat I put on. Before I put on the pounds I had been training and I was a lot stronger and had some mass. I definitely am...

8/10 arms and delts looking strong!

Thanks man, I haven't tried any 1 rep maxes since I have returned to the gym however my last lifts were Squat 80kgx8x3, Deadlift 120kgx6x3, Bench 60kgx10x3 As you can see, very bad lifts my strength...

Last year I went through a rough time where I moved, came out of a 3 year long relationship and just lost it. Ended up losing a lot of muscle and putting on 22lbs (roughly) of pure fat, all my mates...

Your'e welcome! It has already been answered but yeah a lot of dairy is good, nuts, seeds, olive oil.
I get a lot of mine through Almonds others products with fat I got are Greek Feta and Olive oil,...

Also I will quickly add that you can actually use your lean body weight. In fact alot of people also use their lean body weight when calculating how much protein and fat they want, this makes more...

64g of protein is probably your problem. Your body is probably going into a catabolic (muscle wasting) state where it breaks itself down for energy.

An easy way to figure it out is you want to...

The only thing that puts me off when I read dairy Nutritional Facts is the fat always seems to mostly consist of Saturated Fats. Maybe I need a deeper read up to understand fats.

Thank you and...

I have been cutting for a week now. I am pleased with how accurate I have hit my macros however the only issue I have is actually meeting my macros for Fats. I seem to fall under just a little and go...

are you getting enough Protein and Fat in your macros? When are you doing HiiT as well? On a separate day or on the same day as a lengthy weight training session? I do agree that you are young this...

I usually go to the gym later. Make sure I get most of my macros for the day preferably all my carbs by this point. That is just my way thou, I cannot train early whilst fasted I end up having...

I swear by whole almonds! I sometimes grate them over meals as well like a salad dressing. I only ration myself 50g a day thou since I am cutting and they are high in calories! (need dem fats thou!)

Np, I am not 100% sure myself so I wanted to look around online. No I don't think the carb and calorie content would change from changing its form.

Nice work! I am now cutting for the first time too!

Make sure your bulking diet is spot on and clean and you have a solid gym routine and you will start shaping up trust me!

I cannot post links but this might help [www].[gabisteenkamp].co.za/GI.htm Take out the brackets :) One part reads "Processing
Milling, beating, grinding, mixing, mashing and refining foods raise...

I remember seeing an article stating that is does increase the GI Value when it is grinded/milled however I am not a professional and I cannot answer why it is just something I once read. Interested...

If your weight is 217 lbs you need at least 86.8g of fat and 217g of Protein (even thou some say you only need 1g per LBW I still go with Overall) the rest you can fill with carbs for the energy and...

Yeah I was concerned about how low I dropped my intake for a rest day I will up it a couple of hundred kcal and see how it works out. As for the % breakdown next to them I put how much it is in grams...

Age: 23
Height: 6"0 Inches
Weight: 187 Pounds
BF: Roughly 16% (My profile is very outdated don't guess from pics)

iifym[dot]com TDEE result came up as 3400 however research has told me this is...

Some nice advice, repped for that! Now that you mention it DYTrainer I grip it tight that could be an issue. I used the straight bar for 2 bicep exercises today. Just wide griped it and a narrow...