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    So they weigh you one time? There are many tricks...

    So they weigh you one time? There are many tricks that you can use to cut a few kgs short term.
  • True, he is brute at times (he suffers from iirc...

    True, he is brute at times (he suffers from iirc bipolar) but nonetheless he often makes good points. The points in this article I consider accurate. Unfortunately it's written in a style that will...
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    You never need a loading phase. Just take 3 grams...

    You never need a loading phase. Just take 3 grams every day.

    The actual number is 0.04 per kg. So about 3.5 in your case.

    You can't have the positive effect of creatine without an increase in...
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    A lot of talking, zero pictures. Without...

    A lot of talking, zero pictures.

    Without having seen pictures, at 5'10 160 pounds you're probably better off thinking about gaining muscle than about getting abs.

    Do you have any pictures?...
  • Sure. I meant a diet mostly consisting of...

    Sure. I meant a diet mostly consisting of minimally processed foods. The study we were talking about showed people spontaneously lost weight when they switched to such a diet.
  • Adam was suggesting that for the general...

    Adam was suggesting that for the general population (as used in the study) in ad libitum situation it would be easy to overeat on nuts and avocados. I thought it was worth pointing out that the...
  • Well it's easy to eat a lot of nuts, I agree. But...

    Well it's easy to eat a lot of nuts, I agree. But the question is how does that affect satiety, hunger and subsequent energy intake. The science suggests: people who eat more from those high calorie...
  • Interesting article about a new review: ...

    Interesting article about a new review:



    https://link.springer.com/article/10.1007/s11938-019-00246-1

    https://www.medscape.com/viewarticle/923632
  • We don't know why they ate more. There are many...

    We don't know why they ate more. There are many theories possible. It may have been the processing, it may not have been.

    Perhaps I could setup an ultra processed foods diet with some protein...
  • It doesn't actually contain "evidence" for that....

    It doesn't actually contain "evidence" for that. What the study did show was that people gained weight when they ate more calories and lost weight when they ate less calories.

    Some of the most...
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    Sticky: Mrblanco, 2400 kcal is fine. Minimum protein 160,...

    Mrblanco, 2400 kcal is fine. Minimum protein 160, minimum fat 80. Rest of calories as you wish.

    For future questions please post in a separate thread. YW.
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    FYI: Whey stimulates MPS faster, while casein...

    FYI: Whey stimulates MPS faster, while casein stimulates MPS for longer. You won't notice any difference for building muscle.

    And that's with whey and casein alone. If you make a shake with fats,...
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    Perhaps you missed the words "instead of the...

    Perhaps you missed the words "instead of the cream".

    Anyway, you'll get the same results with protein from Greek yogurt as with whey protein.
  • Your body fat is relatively high in that last...

    Your body fat is relatively high in that last pic.

    You say you look obese and fat, so the logical thing to do is drop fat.

    Adjust your diet so you lose about a pound per week. Try to maintain...
  • That's not tracking your intake. You're also...

    That's not tracking your intake.

    You're also not weighing your food.

    Cut the crap. Start weighing your food and use something like MyFitnessPal to add it up.

    You're not eating 4k.


    ...
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    Have a piece of salmon instead of the chicken...

    Have a piece of salmon instead of the chicken breast.

    Eat a whole avocado everyday.

    Some eggs at breakfast could also work.
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    A shake is fine but don't use the heavy cream. ...

    A shake is fine but don't use the heavy cream.

    Try to gain 1 or 2 pounds per month. Not more, or it will be too much fat.
  • 1500-2000 calories, 1 gram protein per lb, fat...

    1500-2000 calories, 1 gram protein per lb, fat and carbs as you wish.
  • Your mind is playing tricks on you and your...

    Your mind is playing tricks on you and your training program sucks.
  • Losing muscle while training properly and eating...

    Losing muscle while training properly and eating a surplus is practically impossible.
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