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    Gaining muscle depends on positive muscle...

    Gaining muscle depends on positive muscle protein, not necessarily on positive energy balance.

    Keep in mind I still recommend a small surplus for you, I'm just saying there's no need to worry if...
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    Right, to put it in his terms, I'm using evidence...

    Right, to put it in his terms, I'm using evidence from bag 2 and 3 to support my claims.

    Most of the fear around oxalates comes from bag 1.
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    One of the biggest misconceptions about slow...

    One of the biggest misconceptions about slow bulking is that if you don't gain weight for say 2 weeks you're not gaining muscle.

    This isn't necessarily the case. Even if you happen to not gain...
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    It will work if you use a good method of tracking...

    It will work if you use a good method of tracking your weight, for example with a 7 day moving average.

    Eric Helms recommends 0.5 to 1% of body weight per month for intermediates, which is right...
  • Thread: Cut transition

    by Mrpb
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    You don't actually need to know. Just keep...

    You don't actually need to know. Just keep gaining ~0.5 lb per week. You'll have to adjust calories over time anyway.

    The increase in water glycogen weight and food residue will even out by...
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    Any sauce because the fat minimum is a minimum,...

    Any sauce because the fat minimum is a minimum, not a maximum; it's fine to go higher.
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    Could be a bit higher than 11-12% but not far...

    Could be a bit higher than 11-12% but not far off.

    Here's a good study on bulking rates. 0.2% of body weight per week did best.

    https://forum.bodybuilding.com/showthread.php?t=169122713&page=1
  • Right, so that would be defined as a surplus. ...

    Right, so that would be defined as a surplus.

    But he's saying he stayed the same weight. So someone starting at, for example, 170 lb 20% body fat ending up at 170 lb 10% body fat. That's what's...
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    Make that a kilo of salt. The machine has no idea...

    Make that a kilo of salt. The machine has no idea how much muscle you have. Muscle =/= LBM.


    You're bulking WAY too fast. For someone not new to lifting it's hard enough to keep 1 kg gain per...
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    Excessive oxalate consumption may lead to...

    Excessive oxalate consumption may lead to problems, I don't think anyone would disagree on that. Excessive water intake can also lead to problems.

    Boiling all your vegetables to minimise oxalate...
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    Not sure if I'm following you. You first say that...

    Not sure if I'm following you. You first say that oxalates affect you well beyond the kidneys and then you link to a paper about osteoporosis.

    Are you suggesting that not boiling your vegetables...
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    That sounds delicious. Thanks. Thanks. In...

    That sounds delicious. Thanks.



    Thanks. In that case it's probably not something I should buy. I'm terrible at cleaning lol.
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    To anyone that owns an air fryer, what are your...

    To anyone that owns an air fryer, what are your favourite foods for it?
  • Whatever amount makes you gain 1 or 2 pounds per...

    Whatever amount makes you gain 1 or 2 pounds per month. You can only find that out by trying and observing what happens on the scale.

    Ideally you track your weight with a 7 day moving average. IOS...
  • The most important thing is that you eat enough...

    The most important thing is that you eat enough calories, protein and fat in order to make consistent strength progress in the medium rep ranges.

    To give you a rough idea: if you can bench 220...
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    Small deficit. Keep in mind you can still gain...

    Small deficit. Keep in mind you can still gain muscle while you lose fat. All you need to do is continue to get stronger on a good lifting program.
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    I suspect any kind of crispy will make it...

    I suspect any kind of crispy will make it slightly less healthy even without charring.
  • Depends. Someone 20% body fat and new to lifting...

    Depends. Someone 20% body fat and new to lifting is a great candidate for gaining muscle at maintenance. The leaner and more advanced you are the more likely you're better off eating a surplus.
    ...
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    Check post #14. Farmed has lower mercury but...

    Check post #14. Farmed has lower mercury but higher polychlorinated biphenyls (PCBs), dioxins and several chlorinated pesticides.
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    I think so. Don't forget those sardines. Even...

    I think so. Don't forget those sardines. Even lower mercury and chock full of nutrients like omega 3 and vitamin D.
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