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    So I hate to break it to you, but there is no way...

    So I hate to break it to you, but there is no way you've put on 30-40 pounds of muscle in 18 months. The majority of men aren't capable of adding more than about 20 pounds of muscle in their first...
  • You can't target or spot reduce fat (belly fat),...

    You can't target or spot reduce fat (belly fat), you can only be in an overall calorie deficit and genetics will determine how and where the fat comes off. That being said, not everyone is a...
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    I think everyone faces this at one time or...

    I think everyone faces this at one time or another, either from vacation, or getting sick, or just life getting in the way. As mentioned above once you start up again it doesn't take much to get...
  • Just prioritize protein at every meal, and make...

    Just prioritize protein at every meal, and make sure you're lifting weights by following a proven program like Fierce 5, All Pro, etc (go to the workout program forum sticky threads). Eating a lot...
  • ^^^^ this...

    ^^^^ this...
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    And how are you doing sticking to your diet...

    And how are you doing sticking to your diet eating those "clean" satiating foods? You can't claim that your diet is good for satiety if you're breaking it and overeating all the time because its...
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    Not really, its inefficient for your body to lose...

    Not really, its inefficient for your body to lose "mostly muscle mass", it primarily taps into stored fat first.
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    699

    How do you gain weight after having jaw surgery? ...

    How do you gain weight after having jaw surgery? I know I would be eating a lot less calories.
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    You'll probably need to lose a good 60+ pounds to...

    You'll probably need to lose a good 60+ pounds to be lean at 5'10". Looking at your pics you were already there in 2018, so you should know right about where you need to be.

    And Tommy is right,...
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    All it takes is 1 cheat day to erase an entire...

    All it takes is 1 cheat day to erase an entire weeks worth of calorie deficit. Knock off the weekly cheat days, make them once every 6-8 weeks, or better yet knock them off completely and make the...
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    There is nothing we can "rate" by looking at this...

    There is nothing we can "rate" by looking at this workout, which is not a workout at all - its just a push/pull/legs muscle group schedule. An actual workout will have specific exercises, sets, and...
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    This OP. I'm generally not in favor of those...

    This OP. I'm generally not in favor of those under 18 being in a deficit unless you're at an unhealthy BF level. The fat you're carrying should fuel some pretty decent gains for the next couple...
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    Genetics might load the gun, but lifestyle pulls...

    Genetics might load the gun, but lifestyle pulls the trigger. People can transition from one "somatotype" to another throughout life due to personal choices they make. I know because I've done...
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    I wouldn't cut at 6'3" and 220 and 20% at 16...

    I wouldn't cut at 6'3" and 220 and 20% at 16 years old, I would just continue eating around maintenance and lifting on good program.
    ...
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    You should not be bulking, you're already over...

    You should not be bulking, you're already over 20% BF and there is nothing to be gained except adding a lot more fat. You have plenty of fat on you to fuel muscle gains even if you were in a deficit.
  • This... Don't try to re-invent the wheel OP,...

    This... Don't try to re-invent the wheel OP, just follow a proven, established program.

    https://forum.bodybuilding.com/showthread.php?t=159678631
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    LOL, no it doesn't work like that. You're not...

    LOL, no it doesn't work like that. You're not going to lose any bodyfat in a week, that entire first week is mostly water weight loss.

    OP, post a photo for best advice.
  • What kind of chicken? Breast? Thigh? Should he...

    What kind of chicken? Breast? Thigh? Should he grill it, or bake it? What kind of vegetables, should it always be broccoli? Brown rice? White rice? What kind of milk?
  • Yeah I'm not reading all that OP, talk about...

    Yeah I'm not reading all that OP, talk about overcomplicating things. Setting up macros isn't hard.

    www.tdeecalculator.net to get a baseline ballpark TDEE. Get at least 0.7g of protein and 0.4g...
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    This...

    This...
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