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To not gain weight you just need to create a calorie deficit (be below your maintenance level in calories). Either eat less, do more exercise, or a combo of both. And yes, try to eat healthy, it's...

It's hard to say. If you're not losing fat, then either reduce your calories, increase your cardio or do a combo of both. Just keep an eye out on your progress, and make adjustments accordingly.

you definitely need to increase your calories. It will help you in the gym too. As for finding how many cals you need, you just need to experiment with the numbers to find the sweet spot.

It looks fine to get you going. Just lift with intensity, and more importantly be sure your diet is in check; or else you won't see the gains you're looking for.

I did squats, leg press, etc. back in the day. It helps...Just do a lot of plyometric type exercises (in & outside of the gym).

As mentioned: monitor yourself. If you're not gaining weight, simply increase your calories. Just monitor/gauge your weight/strength.

as mentioned above, that is something you need to gauge on your own. Just monitor your weight on a steady time line. Or more simply, use the mirror (learn your body); once you gain the ability to see...

Looks fine, just gauge your progress on a steady timeline. If you're not gaining, just increase the calories gradually.

a lot of great responses above. In addition: if you're having problems consuming a lot of calories, then try to drink more of your calories (meaning, make yourself weight gainer shakes). Use such...

The above article is a great read. Additionally, just consume enough calories that your gaining steadily every week or so, with minimal fat gain.

If you're having problems consuming a high level...

These are amazing transformations in this thread!

As a note: I can only post pictures with people who show their faces; reason: it's based on human psychology, and marketing (to connect with...

don't worry about it bro, keep up the good work with your training.

On a side note: you become accustomed to the negativity...you can't have the good without the bad; and when you step out of your...

I need 1-2 people (male or female), to showcase their fitness goals on my public ******** page, which has over 40,000 people on it. The purpose is to showcase a transformation (whether completed or...

you may want to increase your overall calories consumption, and also, as mentioned already, switch up your training techniques.

Have someone with you, to help push you to failure on your sets (so...

there's a lot of variables at play...but yes, try to remain busy, and personally for myself: I feel completely normal & energized when I do IF (with my own tweaks). Play around with things, diet...

as everyone has already mentioned, it's fine to eat dairy - no reason to eliminate it on a cut

Just make your own weight gainer shakes bro:

-1 cup oatmeal
-1 scoop of whey
-1 tbsp olive oil
-2 tbsp peanut butter
-milk or water

that's roughly 700-800 calories, and you can...

yea, drop the protein to a lower level, increase your fat a little, and if you're bulking, bump up your overall calorie level (increase the carbs, to hit the increased calorie level) - as mentioned...

it's for convenience - hence, your life doesn't need to revolve around eating. Find what works best for you; there's a lot of bogus INFO out there, which over the years has been preached, as if its...

as mentioned already - excess calories. Hence, it may be easier to just create your own weight gainer shakes (& you can carry them around with you too):

-1 cup oatmeal
-1 tbsp virgin olive oil...