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90 (up to 180 max if using higher rep sets) reps per week is more than enough for hypertrophy

You could spend 2-4 weeks at a slight surplus to try and boost your metabolism then drop calories again or stay in a slight surplus for a longer period to try and lean bulk, all depends on your goals really

Yes you do

No bloodwork attached

Hmmm I do [emoji3]

Eat more often or add healthy fats to your diet

Eat more often or add healthy fats to your diet

That would depend on what you like to eat and where in the world you live - eating 3 times per day you would need approximately 40-50g protein per meal Breakfast could be 6 eggs (~40g protein) or porridge / oats made with full fat milk and some Greek yoghurt Lunch aim for 200g of a meat...

It can't be that hard to eat 2500 kcals, how much do you eat a day?

Exactly, the clue is in the description,they are called supplements for a reason!!

@gian, we seem to be saying the same things at the same time lol, why do people find this so difficult to understand?

You can but best nutrition is through food, you weigh ~135 lbs so you should at most need 2500 calories (probably less) a day to grow , target eating 135g a day of protein, eat a minimum of 70g a day of fats and the rest from carbs it should not be too hard to do

Eat surplus calories (250-500 calories above maintenance), train hard 3 x per week minimum (compound exercises such as bench press, overhead press, rowing exercises, chins, squat variations and deadlifts) and sleep, that's it

No % stated

The same way you dropped from 28%, burn more calories than you consume

You shouldn't rely on daily weight fluctuations for success in weight loss, I weigh in daily and log the average over a week then I look at the general trend (on a week by week basis) over a period of at least 4 weeks before deciding if I need to alter anything unless of course the scale is not...

He is aiming for 1850 kcals

I did say 'on their behalf', he paid £30 for the test, and to blame protein intake for affecting the result [emoji848]

That was a waste of 5k on their behalf if protein intake can screw the result.

Nowhere near 30%, how did they estimate body fat? I would say 15-18