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300 grams of complete proteins a day 3500 total calories. So 1200 calories in protien, then 2300 grams of calories in fat or carbs. fats is 9 calories per gram, carbs 4. Do not include fibre carbs in your calories. Unless you use digestive enzymes, it will just be pooped out, lol. Eat that every day. Don’t pig out one day the eat nothing the next. Bbodybuilders that look wicked are boringly consistant.

What is 'GI' and a List of Common Foods

Looks standard. 2 grams of fish oil a day it what I use to help with blood pressure and hdl Dontate blood a couple times a year as well to keep your hemocrit down if you don’t already. I don’t take aspirin. When I first started I would eat 5 flats of eggs every 2 weeks, with 4 litres of milk eod. I was really lean though, stupid fast metabolism. I had to eat till I felt like crap, farting all the time, lol. You are lucky you will not need to do that. You are not on the fat end, or the lean end, but around the middle, you should be able to gain without over eating and stay lean without starving.

man, one thing about eating dirty is its cheap. im gonna have to go shopping for a whole new style of stuff cuz i have zero clean stuff...no fruits or veg..just a lotta red meat and carbs and milk LOL. an american style bulk

Yeah, I’m a high protein guy, but I own a butcher shop, so......lol

Also solid advice.

https://tdeecalculator.net/#metric I ran some quick numbers for you at an estimated BF% and came out with: 2,625 cal based on 197g protein, 102g fat, 230g carbs. This would put you at around maintenance calls. Just in my opionion given your BF%, you should be able to add some solid muscle at the above without adding any/or very lit additional fat my man.

You still need more protien. Have you calculated your protien? I bet it’s pretty low. Im a fan of milk for bulking. I’ve used ice cream as a milk shake with eggs added. I just can’t drink milk all the time anymore or I fart the house clean, lol. nothing wrong with pasta either, but how much meat protien are you getting from the sauce. Look at labels, start calculating your protien. Get it to 300 grams. Then work out his many calories the protien is, minus that from 3500 and you fill that in with the other stuff. You can bulk on cookies if you eat enough protien first. I know you won’t need more than 3500 cal, I would bet you don’t do a labour job, or something burning a ton of calories. I don’t think you understand how mentally taxing cutting is. It is by far the hardest thing you will do, and drugs will only help, unless you start eating 100 mg of ephedrine a day, you will still need to fix your diet. Don’t use 100 mg off ephedrine if you like your heart, lol. Im not on your case, just helping out. If you want to use the advice, that’s fine, if not, I have nothing to lose or gain by this.

i’ve actually found that if you shave your chest with a 3mm and DO NOT use “no guard “ that it’s much less ingrown and itchy when it grows back in. on the downside it’s not gonna be completely gone like shaved look but i like a bit of hair for a manly feel.

I have pretty much always just made sure my protein was high enough, so at least 1.5 gm per pound of body weight, then adjusted the fats and carbs from there. if I was getting fat I’d clean up what I was eating, if I was getting leaner than I wanted then I add in more crap I enjoy, or just add on more food, lol. But yeah eighty eight, you could tighten up your diet and still grow, you have enough bodyfat to keep going. Just don’t get scared about getting smaller, you are not getting smaller, you are looking better. No one cares how big you are without a shirt on, they care about how lean you look with some muscle. Mind you, you can also wait, it’s easier to burn fat with more muscle, just don’t get any fatter

I agree with @Nissan he is correct on his statements.

Both are virtually identical. Main differences; > Test E has a half life of 10.5 days vs. 12 days for Test C > Weight of the ester. Test E has a higher amount of testosterone/gram vs. Test C. The main reason E is more popular because its a universal product, whereas Test C is an American product. Have used both, no noticeable difference.