That sounds good, thanks for the help. I will try my best to improve my meals. How long should I stay in a deficit, and how many calories should it be? I estimated my maintenance around 2900 so would around 2700 be okay?

I’m also running a new workout program, decreasing my volume compared to the previous one, because I think I was doing too…

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Thank you for the tips.

The only reason I use oatmeal is for the fiber, as it helps with digestion. I’m currently eating a mix of cream of rice and oatmeal to improve consistency and digestion.

Questions about my body weight and other details, I’ve already mentioned them in previous posts above.

If that digests well, then no problem.… Read more

Thank you for the tips.

The only reason I use oatmeal is for the fiber, as it helps with digestion. I’m currently eating a mix of cream of rice and oatmeal to improve consistency and digestion.

Questions about my body weight and other details, I’ve already mentioned them in previous posts above.

My current body weight is 93.3 kg, and I estimate my body fat to be around 22%. I consider myself somewhat skinny fat as I don’t have much muscle mass. My current goal is to increase muscle mass, even if it means gaining some fat in the process.

Thanks for the reply. Why is 400g the goal? After school, and even in the middle of training and afterward, I feel exhausted. Carbohydrates are a source of energy, aren’t they? I want to test if increasing carbs helps reduce this tiredness (I’m also trying to get good rest).

As you said, I can’t digest all the food. It seems like the portions I’m…

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Hi everyone,
I’m having trouble with my diet, especially when it comes to carbohydrates. I can’t seem to exceed 400 grams per day. I’m unsure where I should add more carbohydrates to get to the 400g goal. I would greatly appreciate any recommendations on what changes I could make to my diet.
Here’s what my current diet looks like:
Meal 1:40g P, 59g… Read more

One more thing I’m not really sure about is what heavy lower and light upper means. Does it means to doing more lower body exercises and less upper body exercises, or is it about something else?

Hi everyone, after 1.5 years of training and the last 5 months doing an U/L split, I’m thinking about switching to full-body workouts. Over the past 5 months on U/L, I’ve made huge progress with my lifts, but I haven’t seen much muscle growth, and I’m not sure why. Over the last 2 months, I’ve been feeling really exhausted from training, and now…

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