jcranston13

Because after testing over a years time each style, I was able to bulk leaner with calorie cycling than static calories over the course of a week. Try things, log, take measurements, there is no easy answer that works for all people.

Drink 10 litres while at work everyday, you gonna make it OP.

Being 19, cardio, walking plus what ever activities you have on top of all that, you might need that many. Best bet is to use a calculator to figure out your TDEE and go from there. How many calories do you eat now?

I weigh and track every day, I don't update every day though. I use Saturday mornings as my "official" weight day. You just have to figure out what works best for your motivation.

It's everything I never wanted in a website.

Calories for the week the same. You go low then high on your cheats if that is what you want to do. 3k cheats, last time I did programmed cheats they were more like 7.5k. Figure out what works for you best and do that.

Protein can be worth the money, it just depends on your needs. If I were in your boat, I would probably try to do GOMAD and see if that works for you. GOMAD = gallon of milk a day.

Anything you want. Follow the instructions on what to eat in what order. That is all there is to it.

Doctors don't like it if you have extremely low BF% as if you get sick long term, your body has no stores to feed off of or something. My father was told his BF% was too low last time he had walking pneumonia.

Your goal fat in your diary looks pretty decent to me. That is about what I hit on workout days, rest days I like to go higher but that is a preference thing.

He can gain some muscle mass at home doing convict conditioning or something of the like. I would say that the "best" as in maximal gains would come from utilizing a gym/barbell equipment. If he is only trying to gain a few pounds, body weight/dumbbell exercises could very likely get him to where he wants to be. Hopefully…

I think we found Dr. Oz's cousin!!!

Eat all the foods and lift heavy things.

He meant it was too late for him to unlearn the bro-science he has been fed.

The more muscle you have, the more efficient your body is at burning fat. Eat less than TDEE to lose. Eat more than TDEE to gain.

So with this info, your TDEE is 1973 Cal. You need to hit this number just to maintain your current weight at your activity level. In order to gain, you need to eat more than this. I would also ramp up to at least 3 days of weight training.

If the 2411 Cal in your diary is your TDEE, you need to be surpassing that number by at least 250 cal every day. Until you get your eating under control, you are not going to build bigger muscles. Diet is 90% of this game.

The actual percentages are up to you. You technically don't need more than .6-.8 grams of protein per lb of body weight. Figure that number out. Fats I believe it is .4-.45 gm/lb. The rest fill with carbs or more fat or more protein. Carbs and fats to me are the easiest and usually cheapest ways to fill this in. You can…

You can squat or deadlift with weak core and glutes, you will just have to start with lower weights than someone with a stronger core/glutes. Nothing wrong with working on weak areas though either. I won't get involved in why trainers do what trainers do.

You might want to try GOMAD if it is easier for you to drink your calories. GOMAD = Gallon of Milk A Day. IMO like Ashes said try 45/30/25 or 45/25/30. I personally like to go a little higher on dietary fat. You need to get in the consistent progressive weight training as well. Hockey is good cardio but I would imagine you…

Dietary fat also plays a role in hormone production and regulation.

I want a gym where I don't have to wear a shirt while working out.

You decide by the mirror or having your BF% checked or both. The other thing to do is take measurements with a fabric tape, this way you can track changes that can be hard to see in the mirror. I would weigh once a week just to have an idea of your scale change. As long as you use the same scale preferably at the same…

Clean bulk is where you try to gain as lean as possible as compared to a "dreamer bulk" where you eat all the things all the time.

Most often, people that are lean look bigger than those who are the same weight but holding more BF%. You need to pick a direction and go that way, I personally don't like to bulk above 15% BF. For most people, being lean for summer is seen as better than bulking through unless they are on a long-term bulk.

Place I used to work, someone was drinking my protein shakes, so of course I did the ex-lax trick. Never had one go missing again. Place I work now, a lady here would pump at work and place the milk in a discreet container. Well, needless to say her milk started disappearing... She placed a note on the fridge explaining…

You have to decide what is adequate for you. I personally prefer to gain lean and .5 lbs a week is a pretty good goal to shoot for. If you are pretty much a beginner to lifting you might be able to get away with a pound a week fairly clean. It is really up to you.

What do your measurements say? The scale is not what you want to focus on, if I remember correctly, you are new to lifting and your ability to gain muscle mass is going to be higher because of this. Stick to your plan, take measurements, and profit.