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    After seeing your picture my advice stays the...

    After seeing your picture my advice stays the same: Cut. Try to lose about 1 to 1.5 pounds per week while getting stronger or at least maintaining your lifts.
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    Start tracking your calories. Add say 100...

    Start tracking your calories. Add say 100 calories step by step to what you're currently eating until you gain weight.
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    I already mentioned that in the post above: since...

    I already mentioned that in the post above: since you started it and kept spreading misinterpretations, I kept replying.

    And yes I don't want these debates with you. Hopefully you can keep that in...
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    Lol. He won't win that Nobel prize. Last time I...

    Lol. He won't win that Nobel prize. Last time I heard anyone take his test tube research seriously must have been 2014, back when Paleo was still popular.



    Except for the fiber,...
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    I'd definitely cut some more if I were you. If...

    I'd definitely cut some more if I were you.

    If you really don't want to cut you could try recomping instead. This basically means you stay around 165 pounds while improving your lifts.
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    No you should not cut when you're not training....

    No you should not cut when you're not training. Just eat at maintenance.
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    Adam, you keep making erroneous interpretations....

    Adam, you keep making erroneous interpretations. This is exactly why I don't want to be in these debates with you and why I keep requesting you to let me give my advice and just focus on giving your...
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    Most people don't get enough fiber and...

    Most people don't get enough fiber and micronutrients in their diet, for them it could be considered "bad"

    Are you getting ~38 gram fiber per day consistently? You'd be an exception.

    But...
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    Yes. Or even better: Fierce 5 novice. If you...

    Yes. Or even better: Fierce 5 novice.

    If you can just maintain your strength that's fine too. Make sure to lose about a pound per week.
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    Yeah cut. Pick a good program and stick to it.

    Yeah cut. Pick a good program and stick to it.
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    901

    Body weight?

    Body weight?
  • Is it easier to gain back weight you already had?...

    Is it easier to gain back weight you already had?

    Yes. That's easier.

    By the way, gaining 5 pounds per month means you were probably bulking too fast. In the future try to gain about 2 pounds...
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    Cut. Lose about 0.7% of bw per week while...

    Cut. Lose about 0.7% of bw per week while progressively getting stronger.

    Make sure you're on a good routine, for example Fierce 5 Novice.
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    Yogurt is great. Perfect source of protein and...

    Yogurt is great. Perfect source of protein and micronutrients. Ignore your friend.
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    Cut. Lose about 0.7% of bw per week while...

    Cut. Lose about 0.7% of bw per week while progressively getting stronger.

    ICF 5x5 is generally too much volume for cutting. Have a look at Fierce 5 Novice routine. It's better suited for cutting.
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    Your ideas are understandable. But the science is...

    Your ideas are understandable. But the science is quite clear: if you have some lifting experience like OP you're probably better off bulking at 0.2% per week vs. 0.4% per week.

    At 0.4% you'd be...
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    Wow... you really don't see the differences.......

    Wow... you really don't see the differences.... There are so many.

    He came into the thread trying to help the OP. You came into the thread trying to debate my advice.

    The back and forth...
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    Gaining 1 pound per month or 2 pounds per month...

    Gaining 1 pound per month or 2 pounds per month extended for a year means gaining 12 pounds or gaining 24 pounds. Going by the only study that looked at it applied to OP would mean similar LBM gains...
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    No, they were athletes in other sports. OP is...

    No, they were athletes in other sports. OP is actually stronger than them.

    His calculated 1 rm squat is about 1.83x bw. His 1 rm bench is about 1.16x bw.

    If you want to call that 'untrained'...
  • You should be gaining at least a pound per month....

    You should be gaining at least a pound per month. Never cut as a minor unless you're obese.
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