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Nobody is going to be able to answer that for sure, I personally think .7g would be fine in terms of keeping muscle but there are other things to consider like would extra protein keep you feeling...

Yes this routine will be fine for you if you want to get bigger. If you are unable to gain weight then this just means you are only eating enough calories each day to maintain your current body...

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Cool thanks iDrive, that would be my guess also as it seems common sense, but I constantly read peoples claims of having much better LBM gains because they cut down to very low body fat...

Hi iDrive, do you think that the rate of fat gain during a bulk is affected by*existing*body fat levels eg: higher body fat % person stores fat faster than lower body fat % person or is it just that...

Umm! First off you are taking 146 grams protein and you weigh 144 lbs, not a huge problem but you only need to be taking 1 gram per LBM to maintain muscle, right now you are taking 1 gram protein per...

Hi Deviant,

Really sorry to hear of your bad news, but I know you will get through this no problem, it's just a pain in the ass, some more hurdles and hoops to jump through that's all, you'll be...

Yes basically. You have options also though, like if you notice your strength reducing and it is starting to become a problem you can gradually up your cals while still staying in deficit right up to...

Yes 100%, many people are cutting on allpro's program it is very forgiving in that regard, you may notice your strength might decrease slightly but it is surprising how long you can continue...

If you are able to build muscle cleanly as in very low added body fat, you will achieve good muscle definition, if you want to improve definition then losing more body fat is required. As it is...

Wow! I'm getting confused on re_comp now, reading around I have seen people cycling calories, cycling macros and finally just increasing exercise. In each case it seems consumed calories will stay at...

Sure Pharshballa, quite simply if you eat too many calories over maintenance during a bulk you will get fat, you do need to eat a surplus but not a huge one like I did. I was doing ok in terms of the...

It's basically that machines put you through their range of movements rather than your own and also that the sheer act of having to balance free weight in the air acts on additional muscles like...

Thanks sporty,

I am working on the 'lift heavy + high volume' and the slow bulk is what I would most like to do and may still do in the end. I can see the logic for this method also, for me it...

Thanks iDrive,

I was hoping you would respond and I will take your suggestion seriously. Re-comp does appeal and I have been thinking about it, it's just that it seems to get negged a lot as a...

Hi xRibs,

I envy your 10 % body fat, you should be in perfect starting position for bulking with this program, good luck with it.

Thanks ryoaska1,

Wanted to clear that up but was having problems logging in. Yes calculating your protein amount within the 3 rules of this thread is done based on LBM not total body weight, but...

Hi wlriddick,

Nowhere in this thread are you told 'No Carbs after 5?' You can eat your carbs when ever you feel like it. If you read the whole of page 50 you will see this question has already...

Hi diesel,

If you are trying to lose weight then mostly you have to either reduce calories more or increase activity or a mixture of the two. Within the 3 rules of this thread the only macro you...

Hi again Justin,

Have a look this information provided by Alan Aragon:

http://fitnfly.com/learn-about-food/nutrition-facts


"2) Food at night will cause weight gain – almost everyone has...

Lol! It is strange though that just recently this specific issue of warm ups and work sets has seemed to be in almost every other post, no biggy though plenty of nice people here to help explain it...