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Calculate your TDEE and macros with that sticky, eat at 10-20% surplus of your TDEE to add muscle. Done. If you don't understand that sticky, read it again, and then read it again ... eventually you...

If you were sedentary, your TDEE would be around 2500. With high activity, around 3000+

That's wrong. That's why you should calculate your macros with that sticky.



You will know what your macros are if you did actually read the last sticky I posted.
It doesn't matter what ratio...

You're at 160lbs at 6ft2 and you're still trying to lose weight? Why? The reason you will still feel you need to lose weight is because you're now skinny fat, and have no muscle. You most likely need...

Thanks all!

Currently bust my ankle and f*cked my tendons in my arms; will be out for about 1-2 months and going on holiday then ... my cut was planned to finish then as I will be by the pool.

Without the...

This has seriously helped. Do you know exactly how it can be overused?

Anyone experienced this?

It may have something to do with the fact that it's my first week back since first week in Jan... because it feels like standard muscle soreness to be honest, which means...

Ahhhh just logged on to comp :)

^^^ Didn't notice stats. Are you male or female OP?

You need to understand that the protein from your protein shake, is no different to your protein from unprocessed sources overall.

Do you know what your protein needs are? And are you calculating...

If the supplements hit your macro and micronutrient needs, then hypothetically, yes.

But the question "could you love off them..." to me, living is feeling satisfied from food. So yes, I could...

If you're hitting your macros daily, that specific example is completely irrelevant. Many train first thing in the morning, and have a killer workout and don't eat until the regular lunch time.
...

I can see where you're coming from because I, like many, was persistent to keep this belief when I first started. The reality is that, once you actually throw yourself into it, you realise ... "Why...

I'm guessing you started lifting to build muscle less than a year ago?

You can make a study out of the people in this forum on what is the most efficient process, and the answer, based on these real people with normal life routines, will 95% of the time, have the same...

Once you have passed noob gains, you need to take in more energy than you expend in order to gain muscle (unless you're obese, which you aren't, or a previously dedicated lifter returning to it,...

Digestion time is not relevant here. You eat your calorie target each day. By that logic, you can eat at a surplus and lose weight because it has a long digestion time.
You have to eat at an overall...

:) you're also on spread and have tried to rep on a number of occasions but need to spread more love round.

Where the hell did you read that?

As pug implied, you need to change your way of thinking. You see the word "veggie" and give it a function, the same way people see "mcdonalds" and see "dirty".
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