danomitex Member

Nuts. One serving, which is like a small handful, can get you between 12-15 grams of healthy fats.

Spread out your meals evenly throughout the day so that you're able to eat a meal/snack at night. Consuming the bulk of your calories during the day will bound to leave you hungry later on.

Why so low? Fats play an important role in many basic functions in the body. What's your total caloric intake per day?

Good job on the 6 week bulk. What did you use to measure your body fat though? Bodybuilders step on stage with body fat around 3-4%... so the 4.6% seems very low based on the pictures.

I would try googling the topic... you'll find a lot of good & basic info on what macros are, how to figure out your macro breakdown based on your weight loss goals, and how to count/track them.

Counting macros just means keeping track of the amount of carbs, fats, and proteins (the 3 macronutrients) you consume. So it can be used for decreasing, maintaining, and increasing weight based on what your goals are.

Try to not focus on the numbers so much because there are so many factors that can cause your body weight to fluctuate daily. That 1 pound isn't necessarily "fat" gain. Keep the long-term goal in mind. Instead of the numbers, judge your weight loss based on how you feel and how you look in the mirror. If you can see that…

You can view your weekly numbers under the "nutrition" tab but it doesn't show in calories. Think you need to manually call the deficit.

There are a variety of 0 calorie dry and wet seasonings at any grocery store. Just check the nutrition label.

Other types of nuts, avocado, coconut oil... You can also try incorporating proteins that also contain healthy fats like salmon.

While it's fine to have a protein shake in the morning, I wouldn't consider it to be a full meal replacement. Make sure to also consume some healthy carbs and fats as well.

CSB

Good luck on the bulk. Obviously it sounds like you will be tracking calories so scale back if you're gaining too much too fast.

Is your body fat currently at 16-18%? If so, you will have more a more successful bulk if you cut first. Just from my own personal experience and what is normally suggested.

Squats, lunges, hip thrusts...

The difference in calories in minimal but I would suggest logging the weight to be accurate. The can most likely says "about" 2 servings, not exactly 2 equal servings.

Agreed with janejellyroll. Don't focus on the numbers so much because there are so many factors that can cause your body weight to fluctuate daily. That 1 pound isn't necessarily "fat" gain. Keep the long-term goal in mind. Instead of the numbers, judge your weight loss based on how you feel and how you look in the mirror.…

Agreed with AllanMisner. Consuming protein immediately after working out really isn't necessary since digestion is such a slow process. I think it's more important to focus on hitting your total required protein intake for the day (rather than the timing). Also, "pre-workout" drinks aren't necessary either. Just drink…

Google "IIFYM". It's a flexible way of dieting that allows you to still fit in those "unhealthy" foods that you enjoy as long as stay at a caloric deficit (for weight loss).

3,500 calories seems extremely high even if you intend on gaining weight. How did you come up with that figure? (what's your current height, weight, goal?). If in fact you need 3,500 calories/day and have not been able to meet that number, you need to simply eat more.

Stay at a caloric surplus (you're already on the right track by using My Fitness Pal) + adequate amount of protein + adequate amount of sleep + weight lift. All you need in order to gain muscle mass. Don't expect results overnight. Keep with it and you will get there.