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BBQ Ribs
Pasta Salad
Red White and Blue Cake

First time poster here eventhough I've been there since the opening of this thread. All your videos are great man, keep it up. I like how you edit them, they are really enjoyable to watch.

Looking...

In on this one man. I totally feel you on those "binge episodes", it feels bad.
I'm looking forward on your progress (physically and mentally).

No specific foods labeled under "unhealthy" or "junk" will make you gain fat. The size of your caloric surplus over a long time does.

With 500 calories you can eat pretty much whatever you want....

Whatever you want.

Slow digesting protein, such as cottage cheese, may help with recovery though.

Everytime I go to bed I have whey + greek yogurt + an apple.

There's nothing wrong with eating carbs along with a high fat and moderate protein intake.

As long as you're getting your fat and protein minimum, you're fine.

To build muscles you have to be...

Eat the same calories as on your training days.

What do you think should be the lowest amount of dietary fat per day, for a 19 years old guy?

And also, do you think there are any downsides, risks of staying <=10% bodyfat year round?

I get what you're saying. And I knew that was the problem.
But since I was eating less on the day fater and doing cardio, I thought that the average was still the same so I thought that is was not a...

Well, on that day I should be around 3000-4000 kcal with a good amount of fat, around 100gr yes. But the day after I cut on the calories and do cardio. (sounds like an ED I know, but that's not the...

Hahaha yes I think I know how you both know. I should have expected that.

Anyways, what's your opinions on that guys? No need to go lower, safe, stupid, need to add fats...?

A little update for people who were following this log.

At the beginning of this log (july 2014) I was 73kg (160lbs). Right now I'm in my cutting phase (week 4) and I'm around 81kg (178lbs).

I...

Yes he's on vacation as MichielN said. For 3 months.

white beans
chicken
pasta
apple
salmon
greek yogurt
water
krave
brownie
beef

Overnight oats
Pancakes
Hardboiled eggs
Peanut butter and jelly sandwich
Ham sandwich
...

So many options. It depends on the macros/calories you want for you pre-workout/breakfast.

No particular food is healthy nor unhealthy if you don't look at your overall diet. Except trans fat, you can eat pretty much whatever you want.

Meet your macros and micros by the end of the day....

Tilapia, bacon, canned tuna, nuts, peanut butter, spinach, lentils, cottage cheese, cheese, greek yogurt...

If you're 82.5 kg aim for ~80 gr of fat and ~145 gr of protein daily. Those numbers are minimum, you can go over.

But at 82.5 kg, are you sure you wanna bulk?

^

The game is getting serious with those pics.

Based on what you said, you seem to be a beginner (no offense). So it would be possible for you to build muscles while losing fat.

Figure out what is your TDEE then eat 10-20% under it. Follow a...