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I'm 165 pounds though I don't wanna lose any weight. I wanna gain weight and lose bodyfat at the same time
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It says for me to be 10% bodyfat I would have to drop down to 145 pounds. I refuse to drop down to 145
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I got a food scale. I'm crazy with diet haha
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My tdee is 3000 calories I eat 3200 so I always make sure I'm in a slight surplus
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If your body fat gets over 15% then just lower carbs eat high protein and high fats and still lift heavy so you don't lose muscle mass
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I can get you to 5000 calories a day if you want. And make it easy just add in 500 ml of milk with all those meals and a peanut butter and jelly sandwich
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Drink protein shake like before bed not through out the day. Supplements = *kitten* real food equals real gains!
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I can help you get in a lot of calories. 8 times a day eat 2 pieces of chicken cook it with olive oil Panko crumbs and use bbq sauce then make 2 red or sweet potatoes. In the morning my first meal is 3 eggs and 500 ml of milk. Bam done. It does not get any easier than this diet
