mikevandewetering Member

Why isn't oatmeal good? in my country they recommend it when you're diabetic

whey with penut butter and yogurth or oatmeal works wonders. I used to do 150 grams of oats 1 scope of whey, 30 grams of penut butter and 500 ml milk (not sure if he can have milk because he is diabetic) might work with yogurt too. Tasted pritty good

gained 3 kg (6,6 lbs) thats not muscle ahahaha, will restrict some cals to even it out

messuring is the key for most people. and the tips the other posters gave

You might wanna read about reverse diet by layne norton, it help you to increase your metabolic adaptation, which in return mean you can eat around 1700 cals again and stay the same weight. It takes time and effort, but its worth it. Goodluck with your health.

minmum of 130 grams protein and 55 grams of fat, the rest is free to fill in. currently doing a reverse diet

just do whatever you feel is right, if that is cutting to 10% first and then working up with a small (5-15% surplus) than just do it. if you do i reccomend using a reverse diet when your done cutting

if you eat 2000 cals and ''burn 2000 cals'' if you mean by burning 2000 cals you are refering to your TDEE then nothing would happen, you would stay the same weight. Why not try and start out with a lower increase in callories and see from there? a 150-250 callorie surplus would also improve muscle gain.

Just calculate your TDEE and eat 5-10% above it.

shy

This

i would say ligtly or moderatley active so start with 1,4-1,5 and see how it goes and addept based on that

When some body serverly under eats for a long period of time, their bmr slows down too by a lot. So the normal TDEE doesn't count for these individual anymore, even so if you feel the need to do it faster then go ahead. But you got to remember that it takes time for your body to regain its health, there for you got to give…

lets see, this is what i normaly use: BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100 Again - these are BMR calculations. To convert to a TOTAL requirement you need to multiply the result by an 'activity variable'. This Activity Factor is the TOTAL cost of living, NOT JUST TRAINING. If you…

How about a reverse diet?

The best way is to start reverse dieting By adding in 50 cals a week in the form of carbs and fats. If you gain no weight or even lose weight add 50 more cals the next week. If you gain weight stay on the same amount of cals and macro's untill you mantain again (or even lose weight). Add 50 cals more the next week, so on…

carbs retain more water. Bodybuilding.com says this: Every gram of carbohydrate you take into the body, you'll store four grams of water with this.

indeed consult your doctor

Might be holding more water, just see how it plays out. if you keep gaining next week reduce your cals or increase your activity. I am assumming you tracked everthing correctly

I agree. For most people building muscle is a slow process (including me ofcourse).

He never said that he doesn't gain any fat and just wants pure muscle. He just said he wanted to increase his muscle mass while staying lean in the process.

cause loads of people are misinformed

I think you should read the stickies first

Not the case in Europe, we have an other mentalilty.

Depending what you mean by lean or dirty bulk. A dirty bulk is eating everything in sight with a massive surplus. And a lean bulk you eat in surplus range of 200-500 above TDEE. So its a easy pick for me --> lean bulk (you can still eat food type you want lol)

that doesn't make any sense. But carbs do increase the amount of water you retain and fats and proteins do not. (if i am not mistaking)

Whats your favorite musclegroup to train?

Seeing progress, keep it up :)

And you can also create your own food, if MFP doesn't have it in his database (takes about 2minutes)

it is true that protein fills you up more then any other macro. And fat is the most callorie dense macro.