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I maintain my weight with 2900-3200 calories. Have trouble gaining weight even with significant surplus.

Flaked light or skipjack tuna..I was under the impression this would be okay (not ideal)...

Every day (rotate vegetables):

1 full chicken Delissio Pizza
2L 2% milk
1 can tuna
2 scoops protein
10g fish oil
1 cup spinach
1 cup broccoli
1 cup red peppers

After workout is usually a big meal..make it balanced. Veggies, starches, protein, fats. It doesn't matter what/when you eat during that 8 hours as long as it fits your macros and calories (key part...

Okay cool. I just threw that day in so that at the end of the week my average is maintenance (3xlower, 3xhigher, 1xnormal) otherwise I have 4 lower days and 3 higher..so like you said that would put...

What about the argument of frequent intolerance and allergy/sensitivities to grains and dairy?

Thanks. So that will put me under maintenance though? Should I just have one maintenance calorie day to balance it 3 at +20, 3 at -20 and 1 and 0?

Is there any truth in fat loss on offdays and...

Can anyone help me with recomp? Should I be in deficit, maintenance or surplus? Or should I do short cycles of those..like 2-4 weeks??

Obviously my workout days will be higher calories/carbs...

50g fat..whatever works I guess.

You sit on misc while the OP makes an unbelievable transformation. Go crawl in a hole.

Sorry by a struggle I mean it's heavy. Still, I've seen people that can DL 800+ only get 5 or so with 650.




There is no doubt he has an amazing physique. I just find it hard to believe he...

It's complete bull****.

1) Weights don't add up. It's 2x25, 6x10, 6x5, 1x20 bar = 160kg or 350lb.

2) The pictures of the weights he posted conveniently hid the weights (big lol).

3) He...

5'11
183

17in arms?

Does not compute.

Your arms are about 15".

Guys..chill out. OP made an impressive transformation..but he is not 4%..probably 8%. He works hard and he's proud of what he's accomplished and knows he's gonna make big changes to come..what's...

Obvs not natty at 5'9 200 6-8%ish BF. Guy has an unreal physique and a huge inspiration regardless.

OBEY tees..great fit.

Do you work legs? No mention of leg stats/pics anywhere? If your upper is that big at 175 then your legs must be CHICKEN!!!!

Take a couple more English courses at the online university you graduated from. You are completely off the mark with your processing of the language.

There was no argument because you were expecting support for a claim that was conjured in your imagination. Admit your fault. The argument was over when you decided to ignore this fact and continue...

LOL ad hominems. Give me a f*cking break. You've been passive aggressive the entire time. This is an informal forum. You don't have to use every term in your first year philosophy textbook. I...

Read my edited post.

I didn't fail to provide sufficient evidence. I provided the evidence showing the positive general effects of BCAA supplementation (my claim). I did not even try, nor do I...