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I'd look up your TDEE and subtract 500 from that - it may be very much higher than 1800. I know 1800 will give fast results, but sometimes it leads to crashing, or energy loss. If you actually are...

Far as I know, the thermic effect isn't terribly high, or at least, not for most people's diets. Protein has the highest energy storage rate, then carbs, and finally fats.

If you aren't doing cardio, you shouldn't need an extra 400 calories for weight-training days. In fact, a lot of your growth or rebuilding for muscles occurs after your training day, so those...

The only real metabolic boost you'll gain from food, assuming you don't do daily fasts, is negligible for the most part. The thermic effect of food is probably the closest thing you'll come to the...

As long as you hit those macros, you're good to go. Whichever protein suits you is fine.

If you're worried about catabolism, don't be. Studies have shown that a measly 8-10 hours of sleep will do, for all practical purposes, absolutely nothing to your muscle mass. If you need the protein...

I ate a lot of chicken, eggs, black beans, and brown rice on the diet. Only recommendation I'd make is eating a large helping of either salad or some dark greens before your main meal, as it will...

This diet is a form of intermittent fasting. It's not a miracle pill, it's simply a way to condense the feeding period into a small amount of time. I'd recommend looking into leangains by Martin...

So long as you keep training and eat right, your fat gains should be minimal, but they will happen. Nobody has a precise number of calories to take in so that they can only expend a surplus on muscle...

Diet's essential for cutting.. or anything, for that matter. Calories are going to determine how much fat you lose - HIIT will use up calories, but won't be a miracle solution to fat loss.
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Thanks for the opinion man

cheers

as you all can see, I am scrawny as phuck (bodyspace pic)

I used to be very overweight, and dropped down to what I am now, just started getting serious about lifting.

I'm kinda skinny fat...

- Overestimating / underestimating macros or calorie intake

- Not taking in enough calories and subsequently engaging in overeating the next day / week

- Not training hard enough

- Getting...

Nothing wrong with this plan. I've had some success in taking either BCAA's before a workout, or, if I feel I need the energy, I won't work out in a fasted state, but I'll still adhere to the 5-6...