***Dieting 101: Lean Bulking***

[APower]

great and informative post. my compliments! should help out alot of dieters.

[gbrice75]

I'm not to sure. I do not think there are any kidney problems in my family. I got blood test done about 4 months ago, a few things were elevated but nothing to be concerned about.

I am 5'8'' around 157 pounds. ~13% bodyfat. Goal is 160 lbs with 7% bodyfat.

Here is my current Diet.

Cals
2558
Fat
54 g
Carbs
287 g
Protein
223 g
Sugars
38 g

Attachment 131115

Not sure brother... all I can say is if you've noticed pain and the only variable is protein being over 250g, stay under 250g!

Great post brother..... well done!

Thx Bert!

great and informative post. my compliments! should help out alot of dieters.

Thx AP, appreciate it!

[Jhernandez]

How's it going guys. New to the forum and would like to say nice writing GB. Also, been scanning the forums for advice but, I'm still unsure on how to go about my diet. If you would like to see the plan i've come up with ill be more then happy to post my mediocre dietary plan for the upcoming months lol I think where i struggle the most is finding a place to add more calories. According to my TDEE i burn more than i eat Maybe I can get some help tweeking it a bit, never hurts to ask.

[RaginCajun]

How's it going guys. New to the forum and would like to say nice writing GB. Also, been scanning the forums for advice but, I'm still unsure on how to go about my diet. If you would like to see the plan i've come up with ill be more then happy to post my mediocre dietary plan for the upcoming months lol I think where i struggle the most is finding a place to add more calories. According to my TDEE i burn more than i eat Maybe I can get some help tweeking it a bit, never hurts to ask.

go make a new thread so we all can critique!

welcome!

[Jhernandez]

Thanks! Will do.

[gbrice75]

How's it going guys. New to the forum and would like to say nice writing GB.

Thanks!

Also, been scanning the forums for advice but, I'm still unsure on how to go about my diet. If you would like to see the plan i've come up with ill be more then happy to post my mediocre dietary plan for the upcoming months lol I think where i struggle the most is finding a place to add more calories. According to my TDEE i burn more than i eat Maybe I can get some help tweeking it a bit, never hurts to ask.

go make a new thread so we all can critique!

welcome!

^^ this!! If you've already done so and care to have my input, please link me to your thread.

[baseline_9]

Good to see this thread made it onto the board m8.... I will read through it fully l8r... Looks good tho

[gbrice75]

Good to see this thread made it onto the board m8.... I will read through it fully l8r... Looks good tho

Thanks brother. Appreciate your input while I was writing it up.

[basketballfan22]

Hi gbrice75,

I was recommended to read your lean bulking thread, and I am glad that I did. I am an ectomorph myself, as another member posted; and my goal is to be a ripped 200 pounds. Currently, I am 23, 6'0, and weigh around 182 pounds. I don't think I am as sensitive to carbs and fat as others, so I was shooting for a 40%:25%:35% split of carbohydrates to fat to protein ratio on a 3440 calorie diet. I use the myfitnesspal app on my iPhone to help monitor the amounts, but I wasn't noticing much gains. Anyway, I will definitely try using your recommendations. I don't want to "steal" your thread, so I hope you don't mind these 3 links to threads I have started. If so, I will edit them out. The diet thread is very incomplete. The items listed are items that I ALWAYS eat, but clearly they don't meet the caloric and caloric breakdown needs. I meet the rest of my needs by a much more diverse diet. Anyway, I would appreciate any advice.

Thanks.

http://forums.steroid.com/showthread...e#.UPxUx6Wi1N0

http://forums.steroid.com/showthread...e#.UPxUtKWi1N0

http://forums.steroid.com/showthread...k#.UPxUnaWi1N0

[gbrice75]

Hi gbrice75,

I was recommended to read your lean bulking thread, and I am glad that I did. I am an ectomorph myself, as another member posted; and my goal is to be a ripped 200 pounds. Currently, I am 23, 6'0, and weigh around 182 pounds. I don't think I am as sensitive to carbs and fat as others, so I was shooting for a 40%:25%:35% split of carbohydrates to fat to protein ratio on a 3440 calorie diet. I use the myfitnesspal app on my iPhone to help monitor the amounts, but I wasn't noticing much gains. Anyway, I will definitely try using your recommendations. I don't want to "steal" your thread, so I hope you don't mind these 3 links to threads I have started. If so, I will edit them out. The diet thread is very incomplete. The items listed are items that I ALWAYS eat, but clearly they don't meet the caloric and caloric breakdown needs. I meet the rest of my needs by a much more diverse diet. Anyway, I would appreciate any advice.

Thanks.

http://forums.steroid.com/showthread...e#.UPxUx6Wi1N0

http://forums.steroid.com/showthread...e#.UPxUtKWi1N0

http://forums.steroid.com/showthread...k#.UPxUnaWi1N0

No problem on the links. I'll try and have a look asap. I glanced while I was on my iphone and it looked like you were already getting advice from solid members here... I even saw Marcus chiming in. You're in good hands with those guys.

[basketballfan22]

Yeah, I am very pleased with the advice I have been getting thus far; but I like to get as much advice from as many credible sources as possible before I make my own opinions and decisions. One question I have for you that you did not mention in your dieting 101 thread concerns with the use of creatine. For the last 5 years that I have been working out, I have never used creatine. I know many of my fellow gym goers use creatine as a staple in their diet/supplementation, but I am still hesitant about taking creatine. The primary reason I read your thread (and what I have been trying to do since I started lifting) was to learn how to gain lean mass. I never want to have that big, bulky look, even if it's just a temporary phase. I enjoy the definition that I have now at 180 pounds; I just want to increase the lean mass. I read the creatine FAQ thread by IM708, and I noticed you posted in it mentioning how you also take creatine (am I the only person that doesn't?). The major issue I have with it is the whole bloating and water retention effect it has. I have read articles on bodybuilding dot com about creatine ethyl ester (CEE) which sound promising, but some members here like IM708 believe it to be a bunch of bullshit. The touted benefits of CEE are that it doesn't have the bloating effect that micronized creatine does. Anyway, I would really like to reach my goal of a ripped (keep my six-pack) 200 pounds without taking creatine. Do you think that is a good idea, or do you think it is pretty much essential for me to incorporate creatine in my supplementation?

Thanks.

[gbrice75]

Yeah, I am very pleased with the advice I have been getting thus far; but I like to get as much advice from as many credible sources as possible before I make my own opinions and decisions. One question I have for you that you did not mention in your dieting 101 thread concerns with the use of creatine. For the last 5 years that I have been working out, I have never used creatine. I know many of my fellow gym goers use creatine as a staple in their diet/supplementation, but I am still hesitant about taking creatine. The primary reason I read your thread (and what I have been trying to do since I started lifting) was to learn how to gain lean mass. I never want to have that big, bulky look, even if it's just a temporary phase. I enjoy the definition that I have now at 180 pounds; I just want to increase the lean mass. I read the creatine FAQ thread by IM708, and I noticed you posted in it mentioning how you also take creatine (am I the only person that doesn't?). The major issue I have with it is the whole bloating and water retention effect it has. I have read articles on bodybuilding dot com about creatine ethyl ester (CEE) which sound promising, but some members here like IM708 believe it to be a bunch of bullshit. The touted benefits of CEE are that it doesn't have the bloating effect that micronized creatine does. Anyway, I would really like to reach my goal of a ripped (keep my six-pack) 200 pounds without taking creatine. Do you think that is a good idea, or do you think it is pretty much essential for me to incorporate creatine in my supplementation?

Thanks.

I wouldn't put another second's thought into it bro. I most definitely don't think creatine is a necessary supplement. I only recently started taking it, and I'm still not convinced it's providing any benefit. Basically, i'm only taking for that 'just in case' factor. When I start cutting in 6 weeks, i'll likely discontinue usage throughout the spring/summer.

[basketballfan22]

Awesome. I think I will hold off on taking it then. One more question for you. Do you take any BCAA supplements? I know BCAAs are found naturally in food, but I was curious if you took any. Thanks.

[gbrice75]

Awesome. I think I will hold off on taking it then. One more question for you. Do you take any BCAA supplements? I know BCAAs are found naturally in food, but I was curious if you took any. Thanks.

Not currently, but whenever I use IF dieting I do, and probably will when I start my cut as well. I like Purple Wraath by Controlled Labs, but there are plenty of good products out there.

[basketballfan22]

Hey gb,

I just read a thread about the negatives of milk and dairy products in general. I religiously consume 3 cups of nonfat milk and 1 cup of nonfat Greek yogurt per day. Is this too much dairy? As I have mentioned before, I have a very fast metabolism and have never done a cycle before so perhaps I am not as sensitive to the estrogen and sugar content. This makes me very sad, as those two items are a very easy and cheap source for 50 grams of protein and 400 calories in addition to the great taste.

[gbrice75]

Hey gb,

I just read a thread about the negatives of milk and dairy products in general. I religiously consume 3 cups of nonfat milk and 1 cup of nonfat Greek yogurt per day. Is this too much dairy? As I have mentioned before, I have a very fast metabolism and have never done a cycle before so perhaps I am not as sensitive to the estrogen and sugar content. This makes me very sad, as those two items are a very easy and cheap source for 50 grams of protein and 400 calories in addition to the great taste.

Welcome to the club. I too love dairy and rely on it quite a bit. Whether you're relying on it 'too much' or not really depends on your body. Some people do fine with dairy, others just can't handle it and as a result, get gassy and bloated, etc. Is this you? Then you're probably eating too much and should try cutting back. If not, then consider yourself lucky!

Re: the sugar content - yes, it's a concern for me, especially when cutting. I'd opt for lower sugar choices like cottage cheese and (to a lesser extent) Greek yogurt over milk. I don't know that studies on estrogen and dairy are conclusive. Until they are, I'm not personally ready to ditch it just yet.

[--->>405<<---]

morning GB! unusual for u to be here this early esp on a saturday.. when does the cut start? cutting thread??

[gbrice75]

morning GB! unusual for u to be here this early esp on a saturday.. when does the cut start? cutting thread??

What's up bud?! Yea, just checking in via my iPhone... the cut starts in 5 weeks... it'll be right around March 1st. I haven't decided yet whether to start a new thread or continue with the existing one, but I'll probably opt for the former seeing as 'GB Checking In' doesn't exactly scream cutting accountability thread (or anything else for that matter... no idea what I was thinking when I created it lol!).

[--->>405<<---]

^^ looking forward to it! (im sure ur not ) LOL

[gbrice75]

^^ looking forward to it! (im sure ur not ) LOL

lol... definitely not looking forward to having to be super disciplined again, but I am looking forward to the results that will yield, not to mention the sense of self control I'll regain.

[basketballfan22]

Welcome to the club. I too love dairy and rely on it quite a bit. Whether you're relying on it 'too much' or not really depends on your body. Some people do fine with dairy, others just can't handle it and as a result, get gassy and bloated, etc. Is this you? Then you're probably eating too much and should try cutting back. If not, then consider yourself lucky!

Re: the sugar content - yes, it's a concern for me, especially when cutting. I'd opt for lower sugar choices like cottage cheese and (to a lesser extent) Greek yogurt over milk. I don't know that studies on estrogen and dairy are conclusive. Until they are, I'm not personally ready to ditch it just yet.

No, I don't feel bad at all after drinking milk. Honestly, I believe I have been over-thinking a lot lately; so I will probably stick to my milk and yogurt. I have a tendency to over-analyze everything. Perhaps after I bulk up a bit, I will limit my milk intake if/when I am trying to burn some fat.

[gbrice75]

No, I don't feel bad at all after drinking milk. Honestly, I believe I have been over-thinking a lot lately; so I will probably stick to my milk and yogurt. I have a tendency to over-analyze everything. Perhaps after I bulk up a bit, I will limit my milk intake if/when I am trying to burn some fat.

Re: over thinking - you remind me of somebody else (405, *cough cough*) when he first got here!

I'm sort of the same way tbh, but unless you're stepping on stage any time soon, you really can just keep it simple and make progress. The key is consistency. I've said before - an imperfect plan that's executed with 100% consistency will beat the 'perfect' plan that's deviated from every time.

[basketballfan22]

Re: over thinking - you remind me of somebody else (405, *cough cough*) when he first got here!

I'm sort of the same way tbh, but unless you're stepping on stage any time soon, you really can just keep it simple and make progress. The key is consistency. I've said before - an imperfect plan that's executed with 100% consistency will beat the 'perfect' plan that's deviated from every time.

Haha. I kind of figured there would be some members like me here, and that is why I registered. I love your quote "an imperfect plan that's executed with 100% consistency will beat the 'perfect' plan that's deviated from every time." I need to keep that in mind.

[gbrice75]

Haha. I kind of figured there would be some members like me here, and that is why I registered. I love your quote "an imperfect plan that's executed with 100% consistency will beat the 'perfect' plan that's deviated from every time." I need to keep that in mind.

^^

[-KJ-]

I've said before - an imperfect plan that's executed with 100% consistency will beat the 'perfect' plan that's deviated from every time.

This every time! These words are the key... It happens everyone but these words will stick with me....

[gbrice75]

This every time! These words are the key... It happens everyone but these words will stick with me....

Glad to hear it buddy!

[basketballfan22]

Hey again! Haha, I am sorry if I am starting to annoy you with all my damn questions; but I have another one for you. I just read a post SteM had in another thread, and he advised not to take dextrose and also to wait at least 30 minutes after a workout to eat any carbs. This was in a thread about leanly bulking too. I have been taking dextrose for the past month, and I still have half of the container left. I read that dextrose and maltose were great after a workout because of the insulin spike it causes which allows the protein to reach the muscles more quickly as well as restoring glycogen levels. This is on top of reading articles that some bodybuilders eat gummy bears because of their high GI sugars. Which stance do you take?

[gbrice75]

Hey again! Haha, I am sorry if I am starting to annoy you with all my damn questions; but I have another one for you.

lol, no worries.

I just read a post SteM had in another thread, and he advised not to take dextrose and also to wait at least 30 minutes after a workout to eat any carbs. This was in a thread about leanly bulking too. I have been taking dextrose for the past month, and I still have half of the container left. I read that dextrose and maltose were great after a workout because of the insulin spike it causes which allows the protein to reach the muscles more quickly as well as restoring glycogen levels. This is on top of reading articles that some bodybuilders eat gummy bears because of their high GI sugars. Which stance do you take?

I'm with Stem - I am not a fan of simple carbs PWO (not as a primary source anyway... a piece of fruit along with some complex carbs is fine), and definitely not a fan of consuming pure sugar, EVER. The whole PWO insulin spike thing was a 90's trend that has pretty much fallen off these days. Sure some people still do it - but that's because it's all the majority of people know. If the 'anabolic window' theory were true (it isn't), and we had exactly 1.34354545 hours to get our PWO nutrition in otherwise all was for naught - then i'd be all about high GI carbs PWO. Since REAL studies (vs. what kids read in bodybuilding mags whose MO is to push supplements) show protein synthesis continues to increase several hours PWO (upwards of 24 hours), there's no need to rush. IMO.

[basketballfan22]

Okay. I have read studies on how nutrition timing was not as essential as once thought, but I guess I am like you with your stance with creatine in that it is "better to be safe than sorry" idea. I used to eat a banana and some honey with my shake, but I got "sucked in" the hype about dextrose and simple sugars post workout. I guess that saves me money on supplements! Also, I think I am going to stop taking my multivitamin. Good idea, or bad? I have read studies that showed most people get enough vitamins from a complete diet and that multivitamins can even be more harmful.

[gbrice75]

Okay. I have read studies on how nutrition timing was not as essential as once thought, but I guess I am like you with your stance with creatine in that it is "better to be safe than sorry" idea. I used to eat a banana and some honey with my shake, but I got "sucked in" the hype about dextrose and simple sugars post workout. I guess that saves me money on supplements!

Re; the 'better safe than sorry' mentality - if you feel this way about PWO nutrition, eat right after your workout - but I still don't feel simple carbs are essential. My point is I've seen people (and have done so myself) delay PWO nutrition several hours... the the change for me in your case would be meal time, not so much simple vs. complex. I'd still opt for complex with a bit of fruit. Best of both worlds IMO.

Also, I think I am going to stop taking my multivitamin. Good idea, or bad? I have read studies that showed most people get enough vitamins from a complete diet and that multivitamins can even be more harmful.

We're not 'most people'. We live a lifestyle that's physically demanding, and the way we eat is just as demanding on our bodies. Personally, I'd stick with a multi. The fact is you don't know exactly what you're getting (or lacking) from foods... a multi ensures you're covered.

[basketballfan22]

I really need to start waiting and asking all of my questions at once, but what about vitamin B12 injections? I have noticed austinite is all about it. I am not sure about the effectiveness on appetite and energy though. It isn't too expensive at $34 for 30 mL, but I was curious what you think about it. Now most of the people on it are on some type of cycle which I am not. The only supplements I take are a multivitamin, fish oil, whey protein isolate, and casein. Anyway, thanks again.

Oh and have you heard about Cialis as a pre-workout supplement? It is too expensive for me, but I thought it was pretty interesting. There aren't any side effects that I could find because I hate taking any type of medication, but apparently 5 mg every day really gives you extra energy and pump, and Turkish Juicer swears by it. I thought I would just mention it though.

[gbrice75]

I really need to start waiting and asking all of my questions at once, but what about vitamin B12 injections? I have noticed austinite is all about it. I am not sure about the effectiveness on appetite and energy though. It isn't too expensive at $34 for 30 mL, but I was curious what you think about it. Now most of the people on it are on some type of cycle which I am not. The only supplements I take are a multivitamin, fish oil, whey protein isolate, and casein. Anyway, thanks again.

No problem, ask em' as you think of em. That's why we're here.

But seeing as you mentioned it, and this is a lean bulking thread vs. a 'general questions' thread, my 'Ask GB anything' thread would be more fitting for these questions. http://forums.steroid.com/showthread...*#.UQbqWx1EGSo

Re: B12 - i'm not opposed to them, but IMHO you can more easily take a B12 pill every day (I take B-complex 2x daily) and get the same result for the most part. I don't think a B12 injection is going to make any ground breaking difference - but I've never done one, so I can't speak from experience on this.

Oh and have you heard about Cialis as a pre-workout supplement? It is too expensive for me, but I thought it was pretty interesting. There aren't any side effects that I could find because I hate taking any type of medication, but apparently 5 mg every day really gives you extra energy and pump, and Turkish Juicer swears by it. I thought I would just mention it though.

5mg is low dose for Cialis, so I wouldn't be surprised not to see any sides. Yes, it's used as a preworkout supp. mainly because it's a vasodilator, allowing for more blood flow, more oxygen to the muscles, better pumps and vascularity, etc.

[mockery]

Should cover the topics of actually adding more animal fat to lean mass diets for increased calories and the simple fact that animals fats help us lose fat. plus realy good energy source if running low carbs. People back away from fats far to often thinking they are so bad.

[mockery]

Re: B12 - i'm not opposed to them, but IMHO you can more easily take a B12 pill every day (I take B-complex 2x daily) and get the same result for the most part. I don't think a B12 injection is going to make any ground breaking difference - but I've never done one, so I can't speak from experience on this.

The way your body takes up b12 , injectable is a better way, but think of the b12 in your body as a fuel cell, you have 20 cells, as you empty them a balanced diet and normal body functions should refill them. if you are not eating a balanced diet they wont fill as fast or as all. Getting tested is best, then maybe doing a two week ED injection till you are topped up. extra b12 goes to waste after the cells are refueled.

I had a sense of well being, less anxiety and more energy and a bigger appetite on injectable b12 in a short period of use , apposed to running high dosages of oral b12 and b complex vitamins for years and years.

[gbrice75]

Should cover the topics of actually adding more animal fat to lean mass diets for increased calories and the simple fact that animals fats help us lose fat. plus realy good energy source if running low carbs. People back away from fats far to often thinking they are so bad.

Already covered!

Note on fats: Generally, I find it unnecessary to add fats to my diet, as I get enough from my protein sources + some supplemental fish oil (which is a great idea for many reasons... but I digress). However you may have higher caloric requirements than me, and will need to add a small amount of fats to some meals, particularly low/no carb meals.

[gbrice75]

I had a sense of well being, less anxiety and more energy and a bigger appetite on injectable b12 in a short period of use , apposed to running high dosages of oral b12 and b complex vitamins for years and years.

^^ substantial enough to justify the cost of ongoing injections?

[Jon T]

Hello GB. As a newbie to the dieting thing, this post is AMAZING and really helps me to put some focus on my goal. Myself, (as most people) are not looking to pack on too much bulk, but some lean muscle mass. I am currently 5'10"/193/19%/39yrs, and my first goal is getting down to the 15% bf range. Right now I am doing am cardio (fasting) for 30-45min and then my weight training in the evening. My caloric intake is approx 2000cal/day consisting of 290g protein, 136g carbs, and 33g fat over 5-6 meals/day. From my research, this amount of carbs seems to be putting me into calorie deficit. I just kept my protein intake the same while reducing carbs/fat. I just don't know if this type of diet and cardio training is effecting my chances of gaining lean muscle mass. Do you see anything wrong with what I am doing? Any help for this newbie would be greatly appreciated!

[gbrice75]

Hello GB. As a newbie to the dieting thing, this post is AMAZING and really helps me to put some focus on my goal.

Cheers!

Myself, (as most people) are not looking to pack on too much bulk, but some lean muscle mass. I am currently 5'10"/193/19%/39yrs, and my first goal is getting down to the 15% bf range. Right now I am doing am cardio (fasting) for 30-45min and then my weight training in the evening. My caloric intake is approx 2000cal/day consisting of 290g protein, 136g carbs, and 33g fat over 5-6 meals/day. From my research, this amount of carbs seems to be putting me into calorie deficit. I just kept my protein intake the same while reducing carbs/fat. I just don't know if this type of diet and cardio training is effecting my chances of gaining lean muscle mass. Do you see anything wrong with what I am doing? Any help for this newbie would be greatly appreciated!

Re: the bold above - you already have an immediate goal in mind which is great, because that's what I always suggest to people. With that said, i'm surprised we're having this conversation over my bulking sticky rather than my cutting sticky. Point being - we all want to add lean mass and reduce bodyfat. We're all here for the same thing. You've already decided that losing bodyfat is your immediate goal (and I agree with you), so I'd suggest you continue focusing on that goal and don't worry so much yet about adding muscle, just concentrate on maintaining whatever you have while losing the extra fat. Once you're happy with your bodyfat level, you can switch gears and focus more on adding lean mass, which consequentially you'll be able to assess more easily with a lower bodyfat.

If you haven't already read the cutting sticky, you might find it useful: http://forums.steroid.com/showthread...g#.UTeodx2G2So

Re: your macros - you don't need nearly 300g of protein. 250g would be plenty, and 230g would be about ideal. You should bump your fats up to about 45g or so IMO. Reducing protein and bumping fats as suggested will only change your overall caloric intake slightly.

[Jon T]

Cheers!



Re: the bold above - you already have an immediate goal in mind which is great, because that's what I always suggest to people. With that said, i'm surprised we're having this conversation over my bulking sticky rather than my cutting sticky. Point being - we all want to add lean mass and reduce bodyfat. We're all here for the same thing. You've already decided that losing bodyfat is your immediate goal (and I agree with you), so I'd suggest you continue focusing on that goal and don't worry so much yet about adding muscle, just concentrate on maintaining whatever you have while losing the extra fat. Once you're happy with your bodyfat level, you can switch gears and focus more on adding lean mass, which consequentially you'll be able to assess more easily with a lower bodyfat.

If you haven't already read the cutting sticky, you might find it useful:

Re: your macros - you don't need nearly 300g of protein. 250g would be plenty, and 230g would be about ideal. You should bump your fats up to about 45g or so IMO. Reducing protein and bumping fats as suggested will only change your overall caloric intake slightly.

Awesome! Thanks GB. You are right, the cutting thread is really what I needed. Very much helpful. And based on what you mentioned about my macros, I am adjusting my diet to 240g protein, 160g carbs and 45g fat per day. As a newbie, I was concerned with a higher fat intake, but I will take your word that it is beneficial for me.

I do have a couple of questions I'm hoping you can help with.

1. The ideal time to eat certain foods: I know that you touch on it in the cutting thread (to have a bulk of the carb intake in meal 1, pre & post workout), but my workout is a bit different. I am doing a split session for the next couple of months. In the morning (8:30am) I do 30-45min of cardio (on empty stomach) then go back to the gym in the early evening (6pm) for my weight training. So technically I have two workout sessions. With that said, what do you think would be the best way to break down the meals? Let me know your thoughts on this.
2. Since I started this diet and workout regimen, I find myself hungry ALL THE TIME! Even an hour after my last meal. Again, in your cutting thread you mention spacing meals out apprx 3hrs apart. Does the hunger come with the territory and there is a reason to wait 3hrs? Or should I be eating when I feel hungry, basically feeding the fire?
3. Myth or Truth: That your body cannot process more than 40g of protein per meal, so anything above that is being wasted? Was told this by someone at my gym but wanted to ask you.

I really appreciate your help! You have taught me a ton of knowledge to accomplish my goals!


JT

[cj111]

Being hungry sometimes comes as a part of dieting...sucks, but its the nature of the beast.
Start pounding water when you find yourself hungry, I forgot about being hungry when I'm always running to the bathroom