how do you people see this diet. (NEED ADVICE)

[Honda]

i am 198 pounds at 23 % bodyfat IM LOOKING FORWARD TO DROP TO 8 OR 10 EVEN BODYFAT ...im not using any supplements or anything just food.. any advice.

trying to drop to 178 pound looked up calorie calculater in order to drop 1 to 2 pounds a week i need to be eating 1880 calories so i came up with this


breakfast : 5 eggs 3 whites , 2 full cooked with 1 tbsp olive oil + 50 grams raw oats + 200 ml low fat milk

snack - handful walnuts

post workout - 7 ouncees of tuna fish + fruit

lunch - 9 ounces of boiled chicken breast skinless + 150 grams cooked boiled rice + 30 grams of broccoli


dinner- 9 ounces beef steak (depends on the day) + broccoli salad and 150 grams of cooked boiled rice

that rounds up to 1880 calories to 1900 cals

 

[RickRock]

i am 198 pounds at 23 % bodyfat IM LOOKING FORWARD TO DROP TO 8 OR 10 EVEN BODYFAT ...im not using any supplements or anything just food.. any advice.

trying to drop to 178 pound looked up calorie calculater in order to drop 1 to 2 pounds a week i need to be eating 1880 calories so i came up with this


breakfast : 5 eggs 3 whites , 2 full cooked with 1 tbsp olive oil + 50 grams raw oats + 200 ml low fat milk

snack - handful walnuts

post workout - 7 ouncees of tuna fish + fruit

lunch - 9 ounces of boiled chicken breast skinless + 150 grams cooked boiled rice + 30 grams of broccoli


dinner- 9 ounces beef steak (depends on the day) + broccoli salad and 150 grams of cooked boiled rice

that rounds up to 1880 calories to 1900 cals

That doesn't look terrible but could use a few changes. It's not just about calories, but also the macros. I would cut down your carbs and fats a bit and raise that protein even higher. Use more egg whites and less whole eggs in the morning. Cut the walnuts out and replace that with more lean protein. It looks like you need to cut some carbs out of some of these meals as well if your goal is to lean out

 

[middle aged fat guy]

I like the overall vibe of the diet for a maintenance phase TBH : )

Rick is correct with upping the protein and cutting carbs for your current goals though. Personally, I'd replace all the rice with some extra lean protein and vegetables

 

[drb_iac]

i am 198 pounds at 23 % bodyfat IM LOOKING FORWARD TO DROP TO 8 OR 10 EVEN BODYFAT ...im not using any supplements or anything just food.. any advice.

trying to drop to 178 pound looked up calorie calculater in order to drop 1 to 2 pounds a week i need to be eating 1880 calories so i came up with this


breakfast : 5 eggs 3 whites , 2 full cooked with 1 tbsp olive oil + 50 grams raw oats + 200 ml low fat milk

snack - handful walnuts

post workout - 7 ouncees of tuna fish + fruit

lunch - 9 ounces of boiled chicken breast skinless + 150 grams cooked boiled rice + 30 grams of broccoli


dinner- 9 ounces beef steak (depends on the day) + broccoli salad and 150 grams of cooked boiled rice

that rounds up to 1880 calories to 1900 cals

Breakfast-1 egg and 5 whites. No olive oil, 1/2 cup oats, no milk
Lunch-2 large chicken breast, brocoli, 2 triscuits
diner 2-3 cans tuna with 1 chopped hardboiled egg and 1/2 chopped avocato, half head lettuce with salsa, 2 apples.

Snacks-count out 5 walnuts and 5 raisins.2x/day

 

[middle aged fat guy]

Breakfast: 9 egg whites with 5 yolks. Table spoon fish oil.

Lunch: Large skin on rotisserie chicken with small salad

Dinner: 4 whole eggs, half pound hamburger

Supper: 3 cans beer with 6g creatine

 

[Honda]

guys the thing is if i drop my calories lower , and that means cutting out the milk and walnuts and olive oil aswell the carbs ..i will drop really fast ,, because my metabolism is really high .. i mean when i cut out carbs and up my protein .. i realise that i drop alot of weight almost 7 to 8 pounds a week which and i drop fat and muscle aswell i have a huge build if i show you a picture you will know where im coming from ill post a picture now . and maybe you guys could give me some advice because i experience loose skin when i dropped weight last time .. however ill post a pic now .. hope you could give me advice on how i could drop body fat without loosing much muscle ..so i dont get loose skin like now

 

[Honda]

[attachment=0:2h5ll1op]11909770_1011819398842439_208630692_n.jpg[/attachment:2h5ll1op][attachment=1:2h5ll1op]11872954_1011819418842437_613315659_n.jpg[/attachment:2h5ll1op][attachment=2:2h5ll1op]11913297_1011819492175763_389033423_n.jpg[/attachment:2h5ll1op][attachment=3:2h5ll1op]11872813_1011819295509116_283101185_n.jpg[/attachment:2h5ll1op]

 

[SpikedEggnog]

Dude, just last month (July 21st) you posted you were 175, 10% BF. you telling me you gained 13% BF in less than a month?? 175 at 10% = 157.5 lbs. 198 @ 23% = 153 lbs
What the heck are you talking about man? There is something fishy with you..

Postby Honda » Tue Jul 21, 2015 12:06 pm:

""IVE LITERALLY TRIED ALL THE DIETS ABOVE AND STILL NOT WORKING ..... Guys i am 5 ' 7 , 175-177 pounds ,10 % bf, i've been counting calories for since i started bodybuilding 2 years ago im just 20 years old and my macros are 40/40/20 .. i guess i;ve gotten lean enough but im facing one problem , my lower belly fat ..i mean my body fat is 10 percent and my first 4 abs are out its just my lower belly that isn't going away for some reason im doing alot of lower ab movements with weights and without..""

 

[Honda]

Dude, just last month (July 21st) you posted you were 175, 10% BF. you telling me you gained 13% BF in less than a month?? 175 at 10% = 157.5 lbs. 198 @ 23% = 153 lbs
What the heck are you talking about man? There is something fishy with you..

Postby Honda » Tue Jul 21, 2015 12:06 pm:

""IVE LITERALLY TRIED ALL THE DIETS ABOVE AND STILL NOT WORKING ..... Guys i am 5 ' 7 , 175-177 pounds ,10 % bf, i've been counting calories for since i started bodybuilding 2 years ago im just 20 years old and my macros are 40/40/20 .. i guess i;ve gotten lean enough but im facing one problem , my lower belly fat ..i mean my body fat is 10 percent and my first 4 abs are out its just my lower belly that isn't going away for some reason im doing alot of lower ab movements with weights and without..""

sadly i picked up alot of weight i wasnt training or eating clean and im the kind of person that can gain 1 pound a day if not more ..if i just decide to not eat healthy ..and alot of water weight ..some days i was drinking and binging after .. and now im looking for a fix.

 

[drb_iac]

guys the thing is if i drop my calories lower , and that means cutting out the milk and walnuts and olive oil aswell the carbs ..i will drop really fast ,, because my metabolism is really high .. i mean when i cut out carbs and up my protein .. i realise that i drop alot of weight almost 7 to 8 pounds a week which and i drop fat and muscle aswell i have a huge build if i show you a picture you will know where im coming from ill post a picture now . and maybe you guys could give me some advice because i experience loose skin when i dropped weight last time .. however ill post a pic now .. hope you could give me advice on how i could drop body fat without loosing much muscle ..so i dont get loose skin like now

Dude look..no offense but you are full of shit.You wish and need to loose 7-8lbs /week. I wish I could cut out fucking milk, walnuts and olive oil and loose 8lbs in one week. Your metabolism IS NOT real high...you are fat. Here I will post a picture of a guy who was 52 years old, and in way better shape than you. Look at my avatar.
You do not get loose skin unless you loose over 50lbs.If you had skin sag then it will re-adjust. If you lost enough weight to get skin sag and yet you have a fast metabolism then why are you fat now????

I dont get you dude.

 

[SpikedEggnog]

Ok man, but I dont know what your deal is. It still makes no sense to me for you to gain 13% BF in less than a month but ok. I guess if you are not training and binge drinking..that is dumb though dude - the fix for that is to stop drinking and stick to your Diet/Training. Like I said man, something is off about your posts and pics..

 

[drb_iac]

Ok man, but I dont know what your deal is. It still makes no sense to me for you to gain 13% BF in less than a month but ok. I guess if you are not training and binge drinking..that is dumb though dude - the fix for that is to stop drinking and stick to your Diet/Training. Like I said man, something is off about your posts and pics..

Yeah snoop I agree man...I don't know what it is.

 

[Honda]

Ok man, but I dont know what your deal is. It still makes no sense to me for you to gain 13% BF in less than a month but ok. I guess if you are not training and binge drinking..that is dumb though dude - the fix for that is to stop drinking and stick to your Diet/Training. Like I said man, something is off about your posts and pics..

bro , just give me one reason why i would lie about such thing .. first i said i was 10 percent body fat thats when i last checked ..but then someone in that post said i was 13 or 14.. however thats not the deal ..i posted pics ..go check that post again.. and i promise you i gained all this weight in just 3 weeks believe it or not ..im not trying to argue here neither prove you anything .. but i was literally putting 2 pounds each day ..and when i drank i binged like crazy because ..i was on a strict diet before it .. thats also not the deal ..i just got back to the gym today and i checked my body fat and weight thats what i got .. 198 pounds and 23% bf ..so ive gotten on this diet i posted above .. and i asked for help .. so if you will keep saying its impossible to gain weight this fast or if im lying about my weight or bf (which i dont see why i should be lying about such thing lol) i mean your not my wife bro
i hope you dont get me wrong ..if u dont want to advice or help me thats cool ..but no need for such comments .. no hate bro.. peace out !!

 

[SpikedEggnog]

Ok man, but I dont know what your deal is. It still makes no sense to me for you to gain 13% BF in less than a month but ok. I guess if you are not training and binge drinking..that is dumb though dude - the fix for that is to stop drinking and stick to your Diet/Training. Like I said man, something is off about your posts and pics..

bro , just give me one reason why i would lie about such thing .. first i said i was 10 percent body fat thats when i last checked ..but then someone in that post said i was 13 or 14.. however thats not the deal ..i posted pics ..go check that post again.. and i promise you i gained all this weight in just 3 weeks believe it or not ..im not trying to argue here neither prove you anything .. but i was literally putting 2 pounds each day ..and when i drank i binged like crazy because ..i was on a strict diet before it .. thats also not the deal ..i just got back to the gym today and i checked my body fat and weight thats what i got .. 198 pounds and 23% bf ..so ive gotten on this diet i posted above .. and i asked for help .. so if you will keep saying its impossible to gain weight this fast or if im lying about my weight or bf (which i dont see why i should be lying about such thing lol) i mean your not my wife bro
i hope you dont get me wrong ..if u dont want to advice or help me thats cool ..but no need for such comments .. no hate bro.. peace out !!

dude im not hating at all lol. and i never said you lied, i said your posts seem weird to me. But don't come on here asking for advice when you are eating like trash and binge drinking, and you know that you gain 2 lbs a day doing it..because the last time you asked for advice was in July and you obviously didn't listen. Just get your cals and macros right and stop the binge drinking..

 

[Honda]

guys the thing is if i drop my calories lower , and that means cutting out the milk and walnuts and olive oil aswell the carbs ..i will drop really fast ,, because my metabolism is really high .. i mean when i cut out carbs and up my protein .. i realise that i drop alot of weight almost 7 to 8 pounds a week which and i drop fat and muscle aswell i have a huge build if i show you a picture you will know where im coming from ill post a picture now . and maybe you guys could give me some advice because i experience loose skin when i dropped weight last time .. however ill post a pic now .. hope you could give me advice on how i could drop body fat without loosing much muscle ..so i dont get loose skin like now

Dude look..no offense but you are full of shit.You wish and need to loose 7-8lbs /week. I wish I could cut out fucking milk, walnuts and olive oil and loose 8lbs in one week. Your metabolism IS NOT real high...you are fat. Here I will post a picture of a guy who was 52 years old, and in way better shape than you. Look at my avatar.
You do not get loose skin unless you loose over 50lbs.If you had skin sag then it will re-adjust. If you lost enough weight to get skin sag and yet you have a fast metabolism then why are you fat now????

I dont get you dude.

i am not full of shit brother, i dont know why you would think im bullshitting ..firstly i didnt mean cutting out the milk and walnuts will make me loose 7 to 8 pounds a week ..but when i was on only protein and veggies diet i swear to you i was dropping a fucking pound or 2 a day .. you think its good but if you were fat u would know i would litterally loose this much but it would be mostly be of muscle and lil fat .. i run an hour everyday in the morning " steady pace " and afternoon i do my weightlifting which is also an hour .. and yes ive lost more then 50 pounds before and more ..i was really fat about 235 pounds .. dropped to 175 and then i gained 20 pounds and loose and so on thats the problem with me i loose i gain .. im sorry to say this ..but that guy is on alot of gear ..but thats non of my business ..hes old maybe ...but pretty fit .. which is good for him ..but im literally not using anything ..not even fuckin protein shakes ..i used before for sure ..but atm im just trying to drop some weight and clean up with just food ..and i do have skin sag ive been told that it re-adjusts... but im stupid i dont continue eating clean im only 20 years old .." college student" sometimes u just fuck up ..anyway .. the problem with me is that if i eat unhealthy food i gain weight fast like REALLY fast , i diet i loose fast aswell but i loose a huge amount of muscle which can increase the skin sag .. and i am fat now ..because i eat like a mutherfucker ..for 3 weeks i was binging day and night with drinking alcohol included ..and when i say binging i was eating bad shit every hour or 2 ..and now im back to my training routine and posted my diet above i just started today.. and all i needed was some advice ..but what i can see is people are concerned how i gained 10 or 12% bodyfat in 3 weeks ..i explained myself more then once .. someone who was strict dieting and training hard stops everything for some fucked up reason and binges on food and alcohol like i've never had them before ..i feel silly explaining how i gained it ..but all i needed was advice on my diet not what i do in my life or how stupid i was to do what i did .. i just need some1 to fix up my diet and help me minimize the muscle loss part so i dont make the skin sag worse.

 

[Honda]

Ok man, but I dont know what your deal is. It still makes no sense to me for you to gain 13% BF in less than a month but ok. I guess if you are not training and binge drinking..that is dumb though dude - the fix for that is to stop drinking and stick to your Diet/Training. Like I said man, something is off about your posts and pics..

bro , just give me one reason why i would lie about such thing .. first i said i was 10 percent body fat thats when i last checked ..but then someone in that post said i was 13 or 14.. however thats not the deal ..i posted pics ..go check that post again.. and i promise you i gained all this weight in just 3 weeks believe it or not ..im not trying to argue here neither prove you anything .. but i was literally putting 2 pounds each day ..and when i drank i binged like crazy because ..i was on a strict diet before it .. thats also not the deal ..i just got back to the gym today and i checked my body fat and weight thats what i got .. 198 pounds and 23% bf ..so ive gotten on this diet i posted above .. and i asked for help .. so if you will keep saying its impossible to gain weight this fast or if im lying about my weight or bf (which i dont see why i should be lying about such thing lol) i mean your not my wife bro
i hope you dont get me wrong ..if u dont want to advice or help me thats cool ..but no need for such comments .. no hate bro.. peace out !!

dude im not hating at all lol. and i never said you lied, i said your posts seem weird to me. But don't come on here asking for advice when you are eating like trash and binge drinking, and you know that you gain 2 lbs a day doing it..because the last time you asked for advice was in July and you obviously didn't listen. Just get your cals and macros right and stop the binge drinking..

bro i dont even see why you would hate lol ..im fat now .. and to be honest my post in july is when i got my shit straight and asked for some advice for my diet ..and i was gonna stop the drinking and binging and all but then i travelled to turkey for a holiday ..and what i was doing here i did worse there and i wasnt training at all , all i was doing was drinking and binging now im back to my country ..and i literally got my shit straight started hitting the gym for the last 2 days and today i started eating clean as i posted above the diet .. but i needed advice to see maybe my diet is incomplete.. thats why i posted again ..and trust me when i put my mind into something i do it .. i was once an obese trash bag walking around that weighed 230 or 235 pounds and from that shit i became fit .. but the road was kind of crooked after i got fit ..because of university and parties and shit .. however ..i apologise if i sounded rude ..and i just checked my calorie and bmr but i never know whats the best macro some say 40-40-20 some say 50-25-25 .. but anyway thank you man!! no pressure

 

[SpikedEggnog]

Ok man, but I dont know what your deal is. It still makes no sense to me for you to gain 13% BF in less than a month but ok. I guess if you are not training and binge drinking..that is dumb though dude - the fix for that is to stop drinking and stick to your Diet/Training. Like I said man, something is off about your posts and pics..

bro , just give me one reason why i would lie about such thing .. first i said i was 10 percent body fat thats when i last checked ..but then someone in that post said i was 13 or 14.. however thats not the deal ..i posted pics ..go check that post again.. and i promise you i gained all this weight in just 3 weeks believe it or not ..im not trying to argue here neither prove you anything .. but i was literally putting 2 pounds each day ..and when i drank i binged like crazy because ..i was on a strict diet before it .. thats also not the deal ..i just got back to the gym today and i checked my body fat and weight thats what i got .. 198 pounds and 23% bf ..so ive gotten on this diet i posted above .. and i asked for help .. so if you will keep saying its impossible to gain weight this fast or if im lying about my weight or bf (which i dont see why i should be lying about such thing lol) i mean your not my wife bro
i hope you dont get me wrong ..if u dont want to advice or help me thats cool ..but no need for such comments .. no hate bro.. peace out !!

dude im not hating at all lol. and i never said you lied, i said your posts seem weird to me. But don't come on here asking for advice when you are eating like trash and binge drinking, and you know that you gain 2 lbs a day doing it..because the last time you asked for advice was in July and you obviously didn't listen. Just get your cals and macros right and stop the binge drinking..

bro i dont even see why you would hate lol ..im fat now .. and to be honest my post in july is when i got my shit straight and asked for some advice for my diet ..and i was gonna stop the drinking and binging and all but then i travelled to turkey for a holiday ..and what i was doing here i did worse there and i wasnt training at all , all i was doing was drinking and binging now im back to my country ..and i literally got my shit straight started hitting the gym for the last 2 days and today i started eating clean as i posted above the diet .. but i needed advice to see maybe my diet is incomplete.. thats why i posted again ..and trust me when i put my mind into something i do it .. i was once an obese trash bag walking around that weighed 230 or 235 pounds and from that shit i became fit .. but the road was kind of crooked after i got fit ..because of university and parties and shit .. however ..i apologise if i sounded rude ..and i just checked my calorie and bmr but i never know whats the best macro some say 40-40-20 some say 50-25-25 .. but anyway thank you man!! no pressure

id try a carb/prot/fat, 40/45/15 to start and go from there. and be consistent this time man no more trash food or drinks..its not good to bounce up and down in weight either..

 

[Honda]

Ok man, but I dont know what your deal is. It still makes no sense to me for you to gain 13% BF in less than a month but ok. I guess if you are not training and binge drinking..that is dumb though dude - the fix for that is to stop drinking and stick to your Diet/Training. Like I said man, something is off about your posts and pics..

bro , just give me one reason why i would lie about such thing .. first i said i was 10 percent body fat thats when i last checked ..but then someone in that post said i was 13 or 14.. however thats not the deal ..i posted pics ..go check that post again.. and i promise you i gained all this weight in just 3 weeks believe it or not ..im not trying to argue here neither prove you anything .. but i was literally putting 2 pounds each day ..and when i drank i binged like crazy because ..i was on a strict diet before it .. thats also not the deal ..i just got back to the gym today and i checked my body fat and weight thats what i got .. 198 pounds and 23% bf ..so ive gotten on this diet i posted above .. and i asked for help .. so if you will keep saying its impossible to gain weight this fast or if im lying about my weight or bf (which i dont see why i should be lying about such thing lol) i mean your not my wife bro
i hope you dont get me wrong ..if u dont want to advice or help me thats cool ..but no need for such comments .. no hate bro.. peace out !!

dude im not hating at all lol. and i never said you lied, i said your posts seem weird to me. But don't come on here asking for advice when you are eating like trash and binge drinking, and you know that you gain 2 lbs a day doing it..because the last time you asked for advice was in July and you obviously didn't listen. Just get your cals and macros right and stop the binge drinking..

bro i dont even see why you would hate lol ..im fat now .. and to be honest my post in july is when i got my shit straight and asked for some advice for my diet ..and i was gonna stop the drinking and binging and all but then i travelled to turkey for a holiday ..and what i was doing here i did worse there and i wasnt training at all , all i was doing was drinking and binging now im back to my country ..and i literally got my shit straight started hitting the gym for the last 2 days and today i started eating clean as i posted above the diet .. but i needed advice to see maybe my diet is incomplete.. thats why i posted again ..and trust me when i put my mind into something i do it .. i was once an obese trash bag walking around that weighed 230 or 235 pounds and from that shit i became fit .. but the road was kind of crooked after i got fit ..because of university and parties and shit .. however ..i apologise if i sounded rude ..and i just checked my calorie and bmr but i never know whats the best macro some say 40-40-20 some say 50-25-25 .. but anyway thank you man!! no pressure

id try a carb/prot/fat, 40/45/15 to start and go from there. and be consistent this time man no more trash food or drinks..its not good to bounce up and down in weight either..

thanks alot bro , i will try that and see how my body turns out to be .. and this time when i get lean i will try to maintain ..because gaining and loosing is bad ..i have some skin sag because of that .. but i will definitely be consistent this time .. hope i get great results. thanks again.

 

[SpikedEggnog]

[quote="SpikedEggnog":2j6zp08s]Ok man, but I dont know what your deal is. It still makes no sense to me for you to gain 13% BF in less than a month but ok. I guess if you are not training and binge drinking..that is dumb though dude - the fix for that is to stop drinking and stick to your Diet/Training. Like I said man, something is off about your posts and pics..

bro , just give me one reason why i would lie about such thing .. first i said i was 10 percent body fat thats when i last checked ..but then someone in that post said i was 13 or 14.. however thats not the deal ..i posted pics ..go check that post again.. and i promise you i gained all this weight in just 3 weeks believe it or not ..im not trying to argue here neither prove you anything .. but i was literally putting 2 pounds each day ..and when i drank i binged like crazy because ..i was on a strict diet before it .. thats also not the deal ..i just got back to the gym today and i checked my body fat and weight thats what i got .. 198 pounds and 23% bf ..so ive gotten on this diet i posted above .. and i asked for help .. so if you will keep saying its impossible to gain weight this fast or if im lying about my weight or bf (which i dont see why i should be lying about such thing lol) i mean your not my wife bro
i hope you dont get me wrong ..if u dont want to advice or help me thats cool ..but no need for such comments .. no hate bro.. peace out !!

dude im not hating at all lol. and i never said you lied, i said your posts seem weird to me. But don't come on here asking for advice when you are eating like trash and binge drinking, and you know that you gain 2 lbs a day doing it..because the last time you asked for advice was in July and you obviously didn't listen. Just get your cals and macros right and stop the binge drinking..

bro i dont even see why you would hate lol ..im fat now .. and to be honest my post in july is when i got my shit straight and asked for some advice for my diet ..and i was gonna stop the drinking and binging and all but then i travelled to turkey for a holiday ..and what i was doing here i did worse there and i wasnt training at all , all i was doing was drinking and binging now im back to my country ..and i literally got my shit straight started hitting the gym for the last 2 days and today i started eating clean as i posted above the diet .. but i needed advice to see maybe my diet is incomplete.. thats why i posted again ..and trust me when i put my mind into something i do it .. i was once an obese trash bag walking around that weighed 230 or 235 pounds and from that shit i became fit .. but the road was kind of crooked after i got fit ..because of university and parties and shit .. however ..i apologise if i sounded rude ..and i just checked my calorie and bmr but i never know whats the best macro some say 40-40-20 some say 50-25-25 .. but anyway thank you man!! no pressure

id try a carb/prot/fat, 40/45/15 to start and go from there. and be consistent this time man no more trash food or drinks..its not good to bounce up and down in weight either..

thanks alot bro , i will try that and see how my body turns out to be .. and this time when i get lean i will try to maintain ..because gaining and loosing is bad ..i have some skin sag because of that .. but i will definitely be consistent this time .. hope i get great results. thanks again.[/quote:2j6zp08s]

ok man np, try it for a few weeks and if you need to tweak it then go ahead and tweak it, maybe drop the carb and add prot. tweak it to fit your needs man..

 

[Honda]

[quote="Honda":1146oaun][quote="SpikedEggnog":1146oaun]Ok man, but I dont know what your deal is. It still makes no sense to me for you to gain 13% BF in less than a month but ok. I guess if you are not training and binge drinking..that is dumb though dude - the fix for that is to stop drinking and stick to your Diet/Training. Like I said man, something is off about your posts and pics..

bro , just give me one reason why i would lie about such thing .. first i said i was 10 percent body fat thats when i last checked ..but then someone in that post said i was 13 or 14.. however thats not the deal ..i posted pics ..go check that post again.. and i promise you i gained all this weight in just 3 weeks believe it or not ..im not trying to argue here neither prove you anything .. but i was literally putting 2 pounds each day ..and when i drank i binged like crazy because ..i was on a strict diet before it .. thats also not the deal ..i just got back to the gym today and i checked my body fat and weight thats what i got .. 198 pounds and 23% bf ..so ive gotten on this diet i posted above .. and i asked for help .. so if you will keep saying its impossible to gain weight this fast or if im lying about my weight or bf (which i dont see why i should be lying about such thing lol) i mean your not my wife bro
i hope you dont get me wrong ..if u dont want to advice or help me thats cool ..but no need for such comments .. no hate bro.. peace out !!

dude im not hating at all lol. and i never said you lied, i said your posts seem weird to me. But don't come on here asking for advice when you are eating like trash and binge drinking, and you know that you gain 2 lbs a day doing it..because the last time you asked for advice was in July and you obviously didn't listen. Just get your cals and macros right and stop the binge drinking..

bro i dont even see why you would hate lol ..im fat now .. and to be honest my post in july is when i got my shit straight and asked for some advice for my diet ..and i was gonna stop the drinking and binging and all but then i travelled to turkey for a holiday ..and what i was doing here i did worse there and i wasnt training at all , all i was doing was drinking and binging now im back to my country ..and i literally got my shit straight started hitting the gym for the last 2 days and today i started eating clean as i posted above the diet .. but i needed advice to see maybe my diet is incomplete.. thats why i posted again ..and trust me when i put my mind into something i do it .. i was once an obese trash bag walking around that weighed 230 or 235 pounds and from that shit i became fit .. but the road was kind of crooked after i got fit ..because of university and parties and shit .. however ..i apologise if i sounded rude ..and i just checked my calorie and bmr but i never know whats the best macro some say 40-40-20 some say 50-25-25 .. but anyway thank you man!! no pressure

id try a carb/prot/fat, 40/45/15 to start and go from there. and be consistent this time man no more trash food or drinks..its not good to bounce up and down in weight either..

thanks alot bro , i will try that and see how my body turns out to be .. and this time when i get lean i will try to maintain ..because gaining and loosing is bad ..i have some skin sag because of that .. but i will definitely be consistent this time .. hope i get great results. thanks again.[/quote:1146oaun]

ok man np, try it for a few weeks and if you need to tweak it then go ahead and tweak it, maybe drop the carb and add prot. tweak it to fit your needs man..[/quote:1146oaun]

thanks man ill try it for a few weeks and then maybe lower carbs a lil bit and up my protein .. will do.