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I'm looking to get down from about 15-16%bf to about 10%, I wanted to do RFL (In fact, I have started it, I have been doing it since Monday) However, I have been reading UD2 and I think it is more...

thanks for all the info. I'll come check back in in a couple of months...

Thanks. will do!

http://i49.tinypic.com/ao56wl.jpg

http://i45.tinypic.com/vxdhrk.jpg

Any Guess?

time span is ~2 weeks, and the weight difference is 5 lbs...

And really 18%?? I was told that when i started i was around 13%-14%. Do you really see a 5% increase in Bf% from previous to current??...

Will check back in a couple of months... thanks for all the advice

4 days after I finished my RFL diet cat 1 I got my RMR tested and it came out to be 12% below average at 1725. Now Im bulking and eating with a 15% surplus at a tdee of 2674, so for 3100 calories. Im...

I've reduced my calories to allow a gain of .80 lbs per week. and hopefully since i havent experience any noob gains (As ive only trained in a deficit state) my gaines will be mainly muscle.

ya, damn phone. I meant to say tdee...

Thanks for the bump...

And also, how long will it take for my teeth to increase due to my Rmr increasing? As I gain weight or at some other rate?

Thanks, I don't use xtend, I used to when I was cutting because I would have my workouts fasted, but now I just use it as a designation that I am working out that day.

Also, my weight gain says...

Hey everyone,

I have been cutting for the past 8 months on and off, and I have never been in a caloric surplus. As such, I have been told to bulk up and put on some mass. I weigh 180 and am...

There should be a place where people can discuss their plans to gain mass and do pretty much the opposite of what the losing fat category describes. Right? Where should I post about that?

Thanks for the reading. I will get on it asap

What's the worst that could happen if you go straight into a bulk? Like the opposite of metabolic shutdown? Anything like that? Or just a slight increase in potential fat gain?

The title says it all, give me your feedback on going from a cut to a surplus without maintenance before. Any past experiences or knowledge you have on the topic is also greatly appreciated.
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do i need to go to maintenance before going from a cut to a bulk? Is there any physiological reason to do so?

dont clean bulk, just get refeeds into the mix once you reach 12% start doing them weekly or whenever you feel like one.

A daily surplus of 20%... What should my macros be? ive been hitting 200grams protein 70 grams of fat and 96 grams of carbs, so i would just keep that the same except add carbs or more protein...

What do you recommend I bulk to??

Im about 155-158 lbs lbm now, where should i be at to look good at 8-9% bf and 6'??

Also how do i begin to bulk if I've been at a 25% deficit of 1900...