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You're already eating at maintenance if you're not losing weight. If you haven't been using a food scale you have absolutely no idea how much you've been eating, so any calorie claims are complete...

Be consistent with your calories, 1800 calories a day is not enough for someone your size, which is probably why you keep binging. If you eliminate the high and low calorie days and try to just be...

Your food choices really suck. White hamburger rolls, cheese, chocolate, ice cream, sausage, pasta, huge amounts of popcorn... All extremely high calorie stuff, none of the things you should be...

Barring any unknown or undisclosed health concerns, you can't gain 16 lbs in a month without eating a massive amount of calories; nearly 2000 calories per day OVER what you burn.

Go back 1...

I'm 6'5", 213 lbs, desk job, and my TDEE is in the range of 3100-3300. My cutting calories are 2500 usually. A 350 lb guy having a TDEE of 3500 is totally believable.

For OP you're overthinking...

Milk and peanut butter are both high calorie foods that I would never include in my cutting diet (unless its almond milk). Especially because people can't measure PB for chit, they scoop out 2 huge...

What makes you say that?

Never ever ever "eat back" your calories burned during exercise. Fitbits and machines and people always massively overestimate their calories burned, so this never ends well.

1% of your overall...

So much wrong is this thread...

Telling someone that is already obese and not losing weight to increase their calories is foolish, OP is obviously not tracking everything or is making major...

Yeah, thats insane... Thats a straight up DIRTY bulk. At most you only added 2-3 kgs of muscle, the rest is just water and fat.

Is this a serious question? Are you talking about club soda and a wedge of lime? Club soda is water (zero calories) and a lime slice probably has about 2 calories in it.

Your average beer...

Just curious, how much mass did you add in 12 weeks? Ideally in a lean bulk scenario you should have put on no more than about 6 lbs.

What exactly are you asking, there is not a single question in your post. You said its not a "critique my diet" post, but that's exactly what it looks like.

Don't over-complicate things. Get at...

No such thing as cheat meals for me, I make whatever it is fit within my weekly calorie target.

Start with www.tdeecalculator.net and get a ballpark caloric burn, choose "sedentary" or "light exercise" for your activity level so that the algorithm will skew a bit lower (better than starting too...

Personally I don't think you're carrying enough muscle on your frame to not look incredibly skinny at 175 lbs. But if you want to shed another 5-10 lbs that would put you in a good spot to lean bulk...

There's really no benefit to eating that much protein, and first and most obvious downside is the cost (protein is typically the most expensive macronutrient, so why pay for it if you don't need it).

I don't consider dumbbell pullovers an upper back movement at all. They may provide a stretch on the lats, but for upper back thickness? No...

Barbell rows, pendlay rows, seated cable rows (wide...

You lose weight the same way you did before you were 40, by placing yourself in a caloric deficit. There is nothing special about being 40 vs being 25, except now your activity level is probably...

Your weight will go up, go down, and stall, all while eating in a deficit, its not unusual. The overall long term trend is what matters, this is the reality of fat loss.
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