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    Reverse dieting is not going to help - it's only...

    Reverse dieting is not going to help - it's only for people coming out of contest prep scenarios where they get to very low BF% and stop producing certain hormones (leptin). It's not going to do...
  • If they didn't give you macros, then don't go...

    If they didn't give you macros, then don't go back to that "nutritionist". You can plug this in to an app like myfitnesspal if you really want to.

    Or you can just do the same with foods you prefer...
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    That sounds more reasonable. A fairly active...

    That sounds more reasonable. A fairly active person could have a TDEE of 3000.
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    I doubt that you should be trying to gain weight...

    I doubt that you should be trying to gain weight at 224lbs. You can probably get stronger or gain muscle with maintenance or a slight calorie deficit.
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    How long did you try 3000 for? It takes at least...

    How long did you try 3000 for? It takes at least 2 weeks to get a meaningful result from a particular calorie level.
  • Sounds like you are a program hopping - which is...

    Sounds like you are a program hopping - which is a guaranteed way of achieving nothing.

    You have to stick with a program even when it started getting hard and becoming a grind - and persist with...
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    700

    Day 2 hot, sticky, achey from last time. Enough...

    Day 2 hot, sticky, achey from last time. Enough bellyaching though...



    Exercise Sets Reps Intensity Load
    Competition Deadlift 3 3 80% 148
    Competition Deadlift 2 5 68% 125
    2ct Pause...
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    3lbs sounds a tad unrealistic. Perhaps they are...

    3lbs sounds a tad unrealistic. Perhaps they are anticipating an initial glycogen loss. We generally don't recommend trying to lose more than 1% of bodyweight per week to avoid muscle loss.
  • https://forum.bodybuilding.com/showthread.php?t=17...

    https://forum.bodybuilding.com/showthread.php?t=178808601&p=1613134401#post1613134401
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    Over what period of time? 1lb a week is not...

    Over what period of time?

    1lb a week is not bad but I would expect your TDEE to be higher than 2400. Perhaps the rest is explained by water retetion.

    BTW, you don't need to eat clean (aka eat...
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    It's easy to hit minimums with that many calories...

    It's easy to hit minimums with that many calories - but my point is: do you really need that many? Why do you think you need 4k calories?
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    Chances are you just need to keep losing body fat...

    Chances are you just need to keep losing body fat by dieting. 185lbs is still pretty heavy unless you are very tall. Some people would never achieve a lean body mass high enough to be lean at that...
  • We'll consider it and get back to you in 3-5...

    We'll consider it and get back to you in 3-5 working days.
  • There are all kinds of weird opinions on the...

    There are all kinds of weird opinions on the internet. Having said that, mine is just one more - but read the sticky thread about mass vs. strength training and decide for yourself. SL5x5 would be...
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    Impossible to say. Best case scenario is that...

    Impossible to say.

    Best case scenario is that you gained 4kg of fat and lost no muscle. But you could have lost some muscle and gained even more fat.

    You could diet back down to 74kg and see...
  • You'd be better off doing a routine we know - so...

    You'd be better off doing a routine we know - so are in a better position to advise.

    You might not consider yourself a novice but if you haven't trained with freeweights seriously then you should...
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    That seems fine then.

    That seems fine then.
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    681

    I would aim to achieve 25g protein at breakfast....

    I would aim to achieve 25g protein at breakfast.

    There probably isn't a real need for a pre workout meal if it's only a couple of hours since lunch, or only an hour until dinner
  • https://www.strongerbyscience.com/no-gym/ That...

    https://www.strongerbyscience.com/no-gym/

    That is a good resource for exercises.

    Remember that you objective is to progressively overload... this means doing more than you did last time in...
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    No it isn't Many people get decent abs without...

    No it isn't

    Many people get decent abs without any direct abdominal training - and certainly not any lengthy specialised ab workouts.

    The way to get ab definition is to build muscle all over...
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