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I'm working 12 hours a day, and there aren't any breaks so I can't get a decent meal throughout those 12 hours.

I'll usually have 2-3 meals with protein in them during the day. I'd say like 60-70g...

So if a majority of my protein comes from protein shakes, it's not good?

I've been working a lot recently, and even when I'm not working I find it hard to get 175g of protein a day. And even harder to separate my meals into 6-7 meals a day. I usually have 2-3 meals that...

Okay so what do you recommend I do? If my goal is to put on weight and maintain (or even lower) my body fat. In terms of macros and calories, how do I go about figuring out the right plan for me?
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I understand but I'd rather learn about how to eat clean and healthy first before giving myself more freedom.

I want to keep my body fat as low as possible so I don't want to eat junk. Is there a point you're trying to make? Are you trying to say it doesn't matter what you eat?

Alright thanks, any ideas on some clean foods I could add onto my diet?

I'm 21, I weigh 175 lbs (14-15%bf) and I'm 6 ft tall.

About 3-4 months ago, I was 185-190lbs, I changed up my diet. Reduced carbs, drank only water and added some high intensity cardio to my...

I'd say my calorie intake is already pretty low. Between 1800-2100

Each cardio session is about 20-25 minutes. Do you think I should increase the duration or the frequency?

I'm 6' 177lbs

I went from 24% body fat to 16 in about 4 months. I changed my diet, reduced carbs, cut off sugars. I lift 4-5 days a week and I do some high intensity cardio workouts 3-4 times a...

It's only restrictive because I don't know other foods I can add onto my diet.

So earlier last year, I gained a ton of weight. I was just sitting on my ass. I didn't go to the gym, I was eating rice and beans almost everyday with some sort of protein.

I went from about 155...

So about 5-6 months back I went through a bit of a depression and I gained a bunch of weight. I just sat on my ass and ate junk, no gym, nothing. I'm 6ft. and I was at about 185-190 lbs with 24% body...

Anyone?

So about 5-6 months back I went through a bit of a depression and I gained a bunch of weight. I just sat on my ass and ate junk, no gym, nothing. I'm 6ft. and I was at about 185-190 lbs with 24% body...

Cool man, I think the best advice I got so far is to cut down on carbs. I've been eating rice and some sort of protein everyday. I'm adding some greens and cutting down on rice. That should help a...

Okay so I'm 21 years old. I'm 6'1 and I weigh 186-188(fluctuating). And I have 24% body fat.

So I'm trying to lose body fat but at the same time gain muscle.

I keep hearing that it's very...

it's not impossible.

I'm 20 years old, 5'11 and weigh 163 pounds with 8% bf

My goal weight is at least 175lbs

I'm focusing the most on chest since my chest never seems to grow and abs because I've never had abs...

Anybody?