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Just eat to appetite. If you don't slowly gain weight over time, you might want to add some extra snacks like an additional PB+J sandwich between meals. That's as complicated as you need to make it...

Eating minimally processed foods and plenty of fruit and veg is a good idea (although yeast is not a problem AFAIK) to control appetite and get vitamins and minerals. I would also count calories to...

I think you risk losing muscle from upper body.

8ft sounds plenty but you can always use lower diameter plates. Not many people end up repping OHP with 20kg plates each side... You can also do it seated if needed

Try to get a barbell as a minimum level of equipment. If you have the space, a full power rack with pullup bar and bench is ideal.

If not, pick something for all major bodyparts from this:...

If you can fit the same WEEKLY volume into 2 sessions then yes your results should be pretty much the same.

You don't have to do it that way around. Muscle gain is actually slightly easier when you carry some extra bodyfat if you are basically a healthy and active person. You will have to do phases where...

I don't see it myself but we all have a touch of body dysmorphia. You more you look in the mirror, the worse it becomes.

The obvious answer is to train your whole body. Do you have a current...

Do them on a different day then. I've never seen the logic of bundling exercises for related muscle groups on the same day - crossover fatigue is always going to screw with performance. It think it...

Keep it simple - set the same calorie level every day - it's about the broad strokes and being consistent over time.

Try 2200, count it accurately, run that for 2 weeks minimum, weighing yourself...

True. I was just thinking that people who use exogenous hormones sometimes get a lot of acne. I was thinking more of the good fats. A lot of what OP is talking about seems too low in fat depending on...

Yeah, it's a big oversimplification.

"using a muscle" can have very different meanings. The impact on recovery of a set of squats taken to within 1 rep of TRUE failure (a point many people never...

It will benefit you if you are doing a serious amount of resistance training and you have trouble reaching the required amount of total dietary protein from your regular daily diet. Just your arms...

It would certainly produce more gas. In all seriousness, beans have more protein than oats so it might be better if your total protein intake is not as good as it could be.

I have a feeling that...

No, I would expect that to be a 500 calorie deficit or lower. You may have used a calculator to get a falsely high daily energy expenditure. Ironically this can happen for heavier people because some...

Yes, you should prioritise weight loss but for a kickoff, set your calories at 2000-2200 and run that for a few weeks and see how you get on. It could be a higher deficit than this but sustaining a...

Using the pulldown machine or the assisted pullup machine with upper body waving back and forth like a flag is the only one that springs to mind.

Looking at your pictures, I can see you have way more experience with body recomposition than most people who first post on here.

This is a good resource for serious trainees:

On wearables:...

12 year old thread.

If you were in a deficit all year round, you'd be constantly losing weight. If that's not the case, you must be around maintenance. So if you know what your calorie intake is, that is your...