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15% with stubborn fat

until the lower abs about 12-13%

Are you taking steroids? If your not then you can only gain about 1lb of muscle a month (0.5 if your an intermediate); That's the human body's capability. Eating clean won't allow you to circumvent...

First thing you should do is ignore your weight completely: its close to useless. Unless your weighing your self every day in the morning; eating the same meal at the same time the night before (i...

No! your blood pressure has nothing to do with the amount of protein you are in-taking (whether its from shakes or chicken breasts). BP relates to.

1) Your stress level. Do you worry a lot...

1) I would recommend that you put on 1 pound a week of weight with 0.5lbs or muscle and the same of fat. If your only putting on 1 lb of weight a month then your severely cramping your muscle gain. ...

Agreed. You don't need quick acting carbs or protein pwo. This is a myth put out by supplement companies trying to sell you post workout products.

You really can't gain a decent amount of muscle unless your prepared to put on a bit of fat. Sure you can stay lean whilst gaining muscle but you'll probably gain no more than 5lbs of muscle a year...

You don;t have to worry about it then m8. You may even have to increase calories if your doing a lot of lifting etc. Your calculations are pretty sound. As someone whos gone from 6% to 20% body...

Then i don't see a problem with what your doing at the moment tbh. The only thing i may worry about is if your sat in a truck all day you may want to reduce the calories a bit. Maybe by 5%.

Correct protein intake, a calorie surplus and enough of whatever nutrients help you maintain training intensity is what your looking for. How you get there isn't that important. If your so busy or...

Sorry to sound a bit pedantic here, but don't your numbers mean that you are trying to increase muscle mass whilst dropping bodyfat. At your level of development i'd say that would be quite hard if...

It does have something to do with cortisol causing more water retention. It has more to do with fat that you cannot see. 0.1 lbs on your left glute it very hard to tell

No. All that matters is that you get enough protein

Well i depends on what you want to do. If you want to continue cutting then don't bother with maintenance until you get down to the weight that you want to start bulking from. What im trying to say...

10kgs! nicely done m8. I'd say 10% is prolly the golden spot to start bulking in terms of optimum hormones etc. I'll give you my viewpoint.

2 weeks at maintenance should book-end any diet. ...

No it won't. In the long term it may impact on your health, but in the short term it doesn't matter. In terms of of body composition it'll make no difference. Just make sure your getting 6g fish...

I'd say once a week maximum. I'll also say to everyone that is reading this is to make sure you are consuming all your fish with some green tea/white tea/green tea supplement. Even black tea will...

Constant eating to avoid catabolism is a myth made up by supplement companies to sell their protein shakes etc. They figure that most people are too busy to prepare a meal every 3 hours so we'll buy...

First of all if your trying to gain size then 8% is pointless. I know various internet gurus will tell you that the lower the body fat you get to before you start bulking, the more muscle you will...

Well i dont think you look sick in that picture personally. When you lose weight then your obviously gonna look thinner in your face. Its nothing to do with carbs or anything else!! When you get to...