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Everyone is different and all calculators just give you a rough estimate... you'll have to dial it in yourself by tinkering. I personally use 15 x Bodyweight to get a rough estimate of my maintenance...

There seems to be some confusion on here about how creatine works... Your body produces ~2g of creatine every day. When using the supplement, you want to take more so over time your creatine levels...

Take creatine, stay hydrated, and don't worry about water weight...

Protein Minimum should be 0.8g to 1.0g x Bodyweight.

*Can air on the high side if you are in a cut (to help maintain muscle).

Agree with everyone above, too much weight gain in a short amount of time. My recommendation would be to cut about 10lbs off and switch back to gaining. However, aim to gain 0.5lbs a week (2lbs a...

I would only suggest such an aggressive cut (1,000 calories max) when doing a mini cut (4-6 weeks). If you are going longer than that you need to take a slower approach. You need to focus on the long...

Shake Wise (1 per morning) - I have ridden with the same shake you say above LOL just adjust the contents (mainly oats and PB) based on calorie need...

Spinach, Banana, Almond Milk, PB, Scoop of...

The above are just excuses... If you prioritized nutrition/training you would find the time (not bashing, I was the same way in undergrad). However, it takes maybe 45 min to cut and cook chicken for...

Are you gaining around 0.5lbs a week? If no, add calories.

2 weeks later... still no weight gain, add calories.

Repeat until gaining 0.5lbs a week.

Train your ass off.

Most apps are great for tracking, horrible for suggesting calories/macro splits. You need to find your maintenance calories first...

You could either eat that amount so your energy is normal and...

This ^^^

Doesn't sound like a priority if waking up 5 to 20 min earlier to eat / make a shake is too much work. If noise is the issue then just make overnight oats, can be calorie dense and easy...

It’s not a negative 1.0 in the equation. I’m just using a range as the recommended protein is usually 0.8 to 1.0 grams per pound of bodyweight. I personally look at 0.8 as minimum and 1.0 as ideal.
...

100g of Protein at 163lbs is below the minimum? 163lbs * 0.8-1.0 = 130-163g of Protein



150lbs * 0.8-1.0 = 120-150g Protein

Fat - I usually do 20-30% of the daily calories I am consuming....

Shakes can be a great addition to your diet, especially when bulking. Just make sure to use real food instead of "gainers," as they are full of adders. I personally start the day with a solid shake...

Smh. There is a difference in low fat and insufficient fat... if you hit your minimum you’re fine. I never once said completely avoid fat. However, if you don’t care about fat at all it’s much easier...

Rexotein is correct... using a TDEE calculator works however if you want to be super simple you can get an estimate by multiplying your bodyweight by 15.

195 x 15 = 2,925 calories

That would...

I always have a pre-workout snack/meal (high carb, moderate protein, and low fat) prior to my workouts. I feel that it helps me, could just be a placebo effect though. Haha.

However, I am pretty...

I think it depends if you don't care about the macro breakdown... if you don't care about fat it will be much easier. However, I tend to focus on higher carb/lower fat.

1. Overnight Oats
2....

Vanilla extract / Stevia
Walden Farms Syrup
PB2 / Cocoa
Strawberries, bananas, blueberries.
FF/SF Pudding Mix

It is really all up to your imagination to make a solid combo, my go to right now...

Weekdays (Training) - Usually a bowl of kids cereal post workout

Rest Days - Bowl of Ice Cream with a Poverty Brownie before bed

Weekends - Whatever I want and can fit into the daily macros