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suggest be some good bulking foods. cant seem to find what else to eat for meal before dinner. I usually only eat whole wheat bread + peanut butter. what other easy to prepare foods can i eat?

Alright thanks. But are my macros right? I am aiming to gain 1 lb a week

when I consume around 2700 cals for a whole week, I gain about 1 lb. so I am approximating my TDEE to be 2200, but I'm not really sure. I aim to get 150-175g of protein per day and 90g of fat.

So as long as i get 1g per lbm of protein, im good? There are just some days that i cant reach the calories i require and just aim to not lose weight/muscle

What happens if i eat at maintenance calories for 1 whole week, but fail to consume 1g per lb of bodyweight of protein, will i lose muscle or will i still stay the same?

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Ive been running a PPL and have not been able to increase the lifts like squat, DL, Rows, and Press, but my bench is going higher every week. My bench is up by 20 lbs after 1 month. Is this because...

do i have super narrow shoulders, narrow shoulders, or normal shoulders?
...

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Im 5'9 and i have 17.5" shoulders across. Suckkssss. Im a late bloomer, and i only grew taller in the last 2 years. Im hoping that my bones get thicker and my body gets wider in the years to come....

i accidentally switched the pictures :D oops. fixed them now.

yeah i gained a lot because in the first 2 weeks, I was estimating how much calories to eat and have gained too much from doing so. I know 1 month is just a short time. I just wanna knw if im doing...

Thanks guys. So am i doing it right and just continue on with what im doing? Im gaining 1lb per week and always hit my fat/protein macros. My lifts are continuously progressing

Its been 1 month since I switched from a strength routine to a PPL routine. I have been eating around 2700-3000 cals per day. Bench increased by 15 lbs.

May 6 (138 lbs)...

Ever since i was a kid, i had narrow shoulders. Basically, my body frame is small. What im wondering is, will i look i look i have wider shoulders? Or will i always look smaller than those with big...

I consumed about 3000 calories daily for a week and have gained 2.7 lbs. i know its too much so how much calories should i aim to consume per day then?

Approx how much weight do you gain per week by eating 500 cals over TDEE?

i calculated my TDEE and it is approx. 2700 + 500 = 3200. My macros are approx. 90g fat, 180g protein, and 420g carbs. I am 140 lbs, 5'9, and i workout 6 times a week. how are my macros?

Ohhh. Thanks.

I was checking bcoz its the first time i started counting calories and macros so i want to see if im right