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  • + 500 would result in 1lb a week fat gain. If you...

    + 500 would result in 1lb a week fat gain. If you gain more than that on the scale, the difference is water
    + 1000 ... 2lbs
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    MPS will not be stimulated unless you supply...

    MPS will not be stimulated unless you supply sufficient amino acids (particularly leucine) - i.e. consume protein. So yes, the balance will be firmly on the breakdown side

    Hard to tell if you are...
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    It's possible your dieting caused water retention...

    It's possible your dieting caused water retention - and upping the calorie made you drop that water.
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    I wouldn't recommend going without protein for...

    I wouldn't recommend going without protein for more than 16 hours at most. It could be counterproductive to muscle retention.
  • Yep. That's what I said above.

    Yep. That's what I said above.
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    Consistently stick to a moderate calorie level...

    Consistently stick to a moderate calorie level for prolonged periods. Say around 2000-2200 calories.

    Occasionally starving yourself for a day or two at a time will not help.
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    OP, first you post that all people who have...

    OP, first you post that all people who have results must be on drugs, now this.

    Perhaps you don't have the right mental attitude for this game?

    Or perhaps you could calm down and not swing to...
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    This is a serious forum for actual nutrition...

    This is a serious forum for actual nutrition questions OP. Don't make me think you're just here to troll...
  • Almost all of it is water / glycogen / poop

    Almost all of it is water / glycogen / poop
  • There are reasons why some people can't squat...

    There are reasons why some people can't squat below parallel without spinal flexion - deep hip sockets it one.

    However, the problem can also be a question of control. For example, I have to...
  • Low BF% gives you definition - makes you look...

    Low BF% gives you definition - makes you look bigger.

    By the way, you can't really know if you have the same lean mass - because there are no reliable way to measure that. You probably used a BIA...
  • Having a buddy can only stop certain types of...

    Having a buddy can only stop certain types of injury occurring - like being trapped by a failed bench press. A power cage can help with this.

    If you have to bail out of a squat, for example, a...
  • "I can't make huge progress". First thing to...

    "I can't make huge progress".

    First thing to do would be to adjust your expectations. This game takes hard work, persistence and patience. Progress is always slower and more needs to be done than...
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    No you don't have to be a surplus. Just close to...

    No you don't have to be a surplus. Just close to or above maintenance

    People do phases of dieting hard while maintaining. That's how they lose the fat. Phases.
  • Alcohol = 7 calories per gram All calories...

    Alcohol = 7 calories per gram

    All calories count towards net calorie balance.
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    You didn't say how long you'd been training or...

    You didn't say how long you'd been training or give us any clue how far down the road you are.

    To be lean at 170, you need to have built up a respectable amount of muscle. There are plenty of...
  • They can be used for (some) exercises that you...

    They can be used for (some) exercises that you would normally use cables for. Like facepulls, side laterals, band pullaparts, tricep extensions etc.

    I have my equipment in a shed. I probably...
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    I didn't go through what you are doing with a...

    I didn't go through what you are doing with a fine toothed comb but if you are able to increase weight used/reps per set/sets regularly then it's all good and the rest is mostly down to preference.
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    That is kind of the point of training. Unless you...

    That is kind of the point of training. Unless you reach a stage where you are happy with your current strength/physique levels and just want to maintain it.

    You should be able to keep improving....
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    A balance of directed adaptation (getting better...

    A balance of directed adaptation (getting better at a small number of movements progressively) and variety (doing enough different things to cover all required muscles and avoid repeated bouts...
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