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Hi there

I have been lifting for about 10 years (on and off) with the last 3-4 being seriously. I had been on a permanent bulk until I decided, thankfully, one day to start cutting to try and...

http://bodybuilderlog.com/images/670_Off-season-Kai_rbJs6.jpg

Bulk.....definitely bulk! If you don't gain fat easily, you could probably push the calorie surplus to 500-600.

Cottage Cheese, Natural Yogurt with Protein Powder, Beans, Lentils.....and how about meat substitute? Tofu or something like that?

Supplement companies make you think that if you don't eat 6 meals a day, chug shake after shake or eat 5 minutes after you finish working out you will lose your hard earned gains. If you have one...

What a strange question.

OP - Why don't you just buy some scales and weigh yourself when naked........?

If you feel like crap, your best course of action, in my opinion, is to get better. You can try and stay on the diet, go to the gym, but if it slows down your recovery...then in the long run it may...

Sounds like you need to read the stickies.

If you eat 140 fat and 330 carb, that's 2,580 calories.

Based on your stats (assuming an Activity Level multiplyer of 1.6 - which is probably a little...

There is an argument that eating a raw potato provides more nutrients. There is a fair amount of information on the internet that suggests that when you boil veggies, some of the nutrients are lost...

Definitely just do what works for you. You don't need to eat before a workout, but for me, I wouldn't have an effective workout if I didn't eat something. My energy sucks in the morning if I don't...

You need to hit your macros for the day - That is all!!!! If some of that is protein and it's before you go to bed, then cool, do it.

the fact that you've made this post proves that this is really bothering you. You need to turn that into a positive and use it to feed your desire to make the changes you need. Based on your...

This statement infers that you have sufficient muscle mass that if your bodyfat is low enough your abs will show. I.e. You still need to work your abs to make them grow.

The statement basically...

A cheat meal or even day once every 7-10 days keeps me sane and also keeps my diet in check the rest of the time. For me i feel they are a neccessary tool. All down to personal preference though.
...

Find TDEE, Add 300-500 calories. Get at least 0.82g protein / lb and at least 0.4g fat, the rest carbs. Consume those macros every day, train hard, sleep well = Muscle gain!

Looks in the right sort of ball park. Although fats look a little on the low side at 65g. I'd say more like 80-85g with your stats.

Your comments above are correct.

However, .8 protein and .4 fat are minimums. You can consume more than this. You need to find your 'sweet spot' for both of these and then fill the rest with...

Definitely don't use ratios. At 3,500 cals and 40% protein, that's a whopping 350g of Protein a day. Pretty much bang on double your minimum need (which at .82g / lb is 178g).

I can only go by my personal experience. I had the same thing all of a sudden, it didnt matter what I ate, what I did my stomach was terrible most of the time. It really started getting me down as I...

3 day split x 2.

I don't have a set schedule.

E.g.

Mon - Chest / Tri
Tue - Back / Bi
etc....