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Anonymous
>>177419 it's not hard to put on weight if you don't care about becoming a fatass. but doing so while putting on minimal fat is very difficult.
basically, when i was cutting, i would adjust how much i cut my calories based on my progress. i never measured anything or weighed myself regularly, i just looked in a mirror. if i wasn't seeing much after a few days, I'd slightly cut calories more. The key thing about keeping muscle while cutting was still eating a proportionately huge amount of protein and weight training.
when i was satisfied with my cut, i basically just did the opposite. i started ramping up calories, but primarily protein. when i wasn't really seeing gains as fast as i'd liked, i started upping carbs and fats, too. i adjusted it to try to gain 2-3 lbs a month. for me, that consisted of a daily diet of the following:
5 protein shakes (whey...basically nothing but 120g of protein) 2 eggs + 2 egg whites hi-protein/lo-carb tortilla (9g protein, 90cals) 2 cups skim milk 1-1.25 cups 100% rolled oats 1 lb fat free cottage cheese 0.75 cups raw lentils (cooked it becomes around 3 cups of a mashed potato consistency) 8-10 oz chicken breast 8 oz vegetables
this is just a raw ingredient listing, obviously i arranged it all in meals/snacks throughout the day.
basically, without the protein shakes, there would be no way for me to eat anything close to the amount of protein i would need for the gains I've made these past months.
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