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any idea how many calories you're eating? that's the most important thing

sorry if i missed something, but how does this qualify as being stuck? you literally lost 6 kg in 2 months, so how about you keep your calories the same because it's obviously working?

yeah it is overkill, 150 grams of protein is plenty and i'd say 120 is enough too

200-300 calories above maintenance is the sweet spot. for some people it's 3500 calories, for others it's 2700

i guess what i'm saying is that it's impossible to give you a yes/no answer without...

yes but not ridiculously fast, aim to gain 1 kg per month if even that. then again i really wouldn't bulk from your spot

take a deep breath

even 150 grams should be enough so yes

destroying your metabolism is a myth, and you won't keep your abs for long if you go for a 500 calorie surplus. rather do a 200-300 surplus, a nice lean bulk where you gain around 1 kg per month

i think the bigger problem is that they think there's a magic ratio, when it's literally just recommended minimums for protein and fat --> fill the rest of your calories with whatever

probably 17-18%, definitely not 9-12%

chill

0.8g of protein & 0.4g of fat per pound of bodyweight minimum, then fill the rest of your calories with whatever

you're welcome

cutting with your stats is kind of pointless, you may want to bulk up a bit and try again in 6+ months

pick one goal and stick to it. sometimes recomping works, but sometimes it doesn't and this happens

you wouldn't gain fat from a one day surplus anyway, it's going to take time (a week?) for your body to adjust to the new energy balance. that's why you can have a 2000 calorie surplus today, a 2000...

no difference, change my mind

it's fine, i've only heard that if you go from cut to bulk, you should do a brief maintenance period to stabilize or something. i like to milk maintenance gains before bulking though...

keep going brother :D

assuming you're eating it once a day for a week, simply divide the total calories by 7. it doesn't matter if you eat 200 calories of pasta today and 800 tomorrow, or 600 today and 400 tomorrow - it's...

don't limit your fats or carbs in the first place