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I'm 76 kg / 167 lbs / 12 stone looking to get to 82kg / 181 lbs / 13 stone. it took me a long time to get to 76 kg tbh, so I'm not sure how long it should take, but if you're aiming for a pound a week it should about 12 weeks for me.

Yeah man, it's totally doable if you eat at a 20% surpluss. If you're not gaining faster it means you're not eating enough :0

Anything more than an lbs would primarily be fat tho

I'm 209 (95kg) aiming for 220 (100kg) in 2 months.

My long term goal is to shred back down to 209 after christmas and get bf down to under 10%

M8, I bet u cud bench me

haha my current max bench atm is 253.5

Molzie wrote:I'm 209 (95kg) aiming for 220 (100kg) in 2 months.

My long term goal is to shred back down to 209 after christmas and get bf down to under 10%

Lol! You tonk tnuc

Molzie wrote:haha my current max bench atm is 253.5

WOI OI. That's over double what my frail arms can lift.

Molzie wrote:haha my current max bench atm is 253.5

Yeah, I'm more like a single dumbell.

Joke's on u tho m8. Being skinny AND short (5'8" muthafuckaaaa) will give me relatively more gains in the same period of time! ....Where my total weight will probs equal your max dumbell curl THEN fml.

Won't be posting in this thread until my next weigh in. /puts molzie on ignore. >:0

Currently at 83 kg (183 lbs), looking to get to 90 kg (198 lbs).

garethom wrote:Currently at 83 kg (183 lbs), looking to get to 90 kg (198 lbs).

How tall are you?

6 foot dead on.

Sooo by far my favorite workout tune.

eat, eat my children.

preseason swimming officially starts wednesday.
Goodbye free time

Molzie wrote:

eat, eat my children.

Hit mah macros 4 da day m8.

Though I'm only eating at a 10% surpluss for the first week cuz I don't wanna shock my metabolism. >.>

Do you increase your calories across all macros or just one or two? Just (mainly) wondering how your protein intake differs from a cut to a bulk.

Well, if let's say, I step on the scale next week and I see no significant gains in weight, then I only increase carbs. Because I know I'm getting all the protein and fat I need and the carbs are there to energize the actual building.

If I were to cut, I'd keep fat the same and significantly drop carbs down. Protein, I'd up slightly to help keep my muscles from being broken down.

If I were to maintain my current weight. I'd keep protein and fat the same and lower carbs until my calories were at maintenance level.

Fat is mostly there for health reasons.

I see.
But (excuse my lack of basic nutritional knowledge) what's the difference between energy from fat and energy from carbs?

Depends on your type of metabolism. Inuit are on a type of ketogenic diet, where they're rqaised to primarily eat fat rather than carbs, their bodies notice the influx of fat and use to it power themselves. We too can enter a state of ketosis rather easily.

With westerners who mainly eat carbs, excess fat is more likely to be stored as fat than carbs are tho.

I don't know the EXACT workings on this tho and I don't want to pass too much shit off as 'true'.

Nah that makes sense and I appreciate your input.

So what do you use, personally, for your macro split? 40/40/20?