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~15-16%

Title^ I want to know because i'm getting mixed answers here, and if you reach that number in the middle of the month, should you continue bulking or consume at maintenance calories till the month...

7k calorie surplus wtf
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slow the f down, 7k caloric surplus wont gain you muscle but fat instead, i mean is your goal to be a plus size model??

eat at a 200-500 calorie surplus than your...

Hey, so I've heard people say training early morning on an empty stomach can kill you, and that it is terrible and should never be done, yet others(specifically MMA fighters, marathoners, etc...) say...

Hey, so i'm 14, currently practicing muay thai, and I want to ask how much kcal should I be eating a day? I'm currently eating 3000kcal-3500kcal, but i'm worried I might be eating too less, I also...

So I am practicing muay thai, 3 hours a day 6 days a week, recently however, I trained a bit too hard giving it my all, got immense pain and has to skip 2 days worth of practice, I've heard athletes...

I feel like that is too much isolation exercises and too little compound exercises, there is a sticky here in the forums that can give you begineer workouts that you should try, compound exercises...

If you want to lose weight, eating healthy or not doesn't actually really matter

Eat lesser than your caloric intake = lose weight
Eat more than your caloric intake = gain weight
- Regardless of...

That's normal, when you workout your arms, the muscles in your arms break down, the injured cells in the muscles then trigger an immune response, this swelling is the immune response, and it happens...

Workout program?
Pics will be even better
Diet? whats your daily intake? the average 15 year old should be eating 3000 kcal - 3500 kcal a day
also 3 months is really short, if you feel like you're...

Show pictures, if you want to be fit its not just a matter of going on a diet to get a toned body, in most cases losing fat is one of the least of your problems unless you're overweight or something,...

There are TDEE calculators online that can provide an ESTIMATE, try that if you want

which one is before and after?

links you posted doesn't work for me, keep getting error 403, I will say though, gaining 20 pounds in 2 and a half months doesn't sound like muscle gains to me, probably fat gains, try maybe eating...

I always hear skinny people ask others "why am I so skinny, I eat breakfast lunch and dinner everyday! maybe I have fast metabolism hhehe xDDdD"

breakfast lunch and dinner ISN'T enough you know,...

nice progress man!

Man I wish I could sleep as much as you, with so much work I only sleep for like 3-5 hours a day lol

So starting next school year, everyone in my grade has to undergo military training (CAT basically), Our president has brought back military officership into our curriculum for grade 10 students, I'm...

20%-22% bf I guess?

Also how much pounds did u lose in that one month? most who cut tend to lose 4-8 pounds, so you can stick with that number.

3 day weights and 2 day cardio doesn't sound like...

You have loose fat on your abdomen area, remember that your abs is a muscle too, bulking grows abs, just depends on how you want to take it, if you REALLY are worried about excess fat, go on a slow...