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  • Epic thread though. TL/DR: iirc 6'2 male rock...

    Epic thread though. TL/DR: iirc 6'2 male rock climber weighing 221.8 lbs claims to be 12% body fat.
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    Ever tried Bulgarian dumbbell squats? Maybe...

    Ever tried Bulgarian dumbbell squats?

    Maybe the best overall leg builder because they train quads, glutes and even hamstrings.

    https://m.youtube.com/watch?v=hMQi0qA_V-k
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    I would use that as a gauge to increase your...

    I would use that as a gauge to increase your calories. It's unlikely you'll gain size without making progress on your lifts (assuming form stays the same).

    Ps. I noticed your squat is the same as...
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    How's your progress on your lifts going at 3600...

    How's your progress on your lifts going at 3600 kcal?
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    Muscle gain is NOT dependent on gaining weight...

    Muscle gain is NOT dependent on gaining weight unless you're extremely lean, which you aren't.

    If you've been getting stronger on your lifts, increasing the total volume of your workouts, you've...
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    It clearly isn't. If you're maintaining weight on...

    It clearly isn't. If you're maintaining weight on 3600 your TDEE is 3600.
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    The 0.7 number is for total body weight, not lean...

    The 0.7 number is for total body weight, not lean mass. Source: https://pubmed.ncbi.nlm.nih.gov/28698222/


    Here's what Eric recommends: "I think ~0.8-1g/lb (~1.8-2.2g/kg) is probably the highest...
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    Get the nutrition and training pyramid by Eric...

    Get the nutrition and training pyramid by Eric Helms. Doesn't get better than that.

    Heisman's website above is really good.

    And check out the resources in my signature.
  • Not the right attitude. Take it easy and you can...

    Not the right attitude. Take it easy and you can still gain strength and some muscle while cutting.
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    You should count by using the calories. For...

    You should count by using the calories. For example 100 gram raw chicken is 110 kcal.

    This is a good website: https://nutritiondata.self.com/facts/poultry-products/701/2
  • Alright. The recommendation is to eat mostly...

    Alright. The recommendation is to eat mostly minimally processed foods. Some processed foods in moderation are fine.

    And one could eat a diet of only unprocessed foods and still eat unhealthy, for...
  • Processing doesn't make a food bad. Take whole...

    Processing doesn't make a food bad. Take whole wheat bread. It's not necessarily bad.

    In order to lose fat you need to consume less calories than you burn.

    Eating healthy is defined in the...
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    You just discovered one of the reasons you...

    You just discovered one of the reasons you shouldn't be using macro percentages.

    Read the stickies please, starting here: https://forum.bodybuilding.com/showthread.php?t=173439001&page=1
  • You probably heard processed food is bad for you....

    You probably heard processed food is bad for you. This is not accurate. For example olive oil is a processed food but it's consistently linked with health benefits.

    Some cereals with, for example,...
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    Are you currently gaining 1-2 pounds per month? ...

    Are you currently gaining 1-2 pounds per month?

    Yes: ok keep going. Eat whenever you want.

    No: increase calories by 100-200 kcal, eat them whenever you want.

    The size of your breakfast...
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    Why wouldn't it be good for cutting?

    Why wouldn't it be good for cutting?
  • They do have their place but probably not for...

    They do have their place but probably not for keto. They kick you out of ketosis, you'll have to readapt again. One study tested keto with refeeds, it got bad results. It's discussed here:...
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    Didn't notice this question before. Unless you're...

    Didn't notice this question before. Unless you're buying chicken breast that's injected with water, 100 gram raw chicken breast is ~23 gram protein.
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    In Europe that's illegal. I'm not sure if and to...

    In Europe that's illegal. I'm not sure if and to what extent it happens in the US.



    That's normal. Using nutritiondata.self data 100 gram raw chicken breast is 110 kcal. After roasting it would...
  • Doesn't sound like Erik to be honest. He loved...

    Doesn't sound like Erik to be honest. He loved eating carbs all the time.
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