>be exfat
>lifts have stalled for thee months (lifting for 6)
>know the solution is to eat more
>have irrational fear of eating at above maintenance for more than a week
>be on day four of eating at 2200kcal/day (maintenance is 1800)
>currently at 170lbs/5'8
>up from 165lbs from four days ago
exfats pls respong: what's the best way to approach this?
>>36511211
Eat more. Same situation, I was eating at ~2400 kcal, after 2 months of stalling and deloading I decided to fuck it and started eating up. Did 300 kcal jumps, I'm at 3,5k.
Has this whore done porn yet
>>36511272
No but she's the only woman in gaming who isn't a butthurt feminist, so it's almost as good.
>>36511211
Having the exact same problem expect that i'm 6'0 163 lbs (down from 230) i don't lose weight when i eat 1300-1800 but suddenly gain weight if i eat more than 2000 even if im at or lower than my TDEE
170lbs @ 5'8 is pretty fat unless you are really big famalam. You shouldn't eat more.
>>36511211
You can try a cycling ketogenic diet. If you want the whole story find a copy of Lyle McDonald's Ultimate Diet 2.0
tl;dr
>no carbs on rest days
>carbs only after lifting - no more than 50 grams
>~1 gram of protein per pound of lean body mass daily
>1 day a week eat 3-5 grams of carbohydrates per pound of lean body mass - preferably after a workout + your daily protein
If you're hitting the gym 3 days a week, start your refeed on Friday after your session. Eat around TDEE during the week, no limit on refeed days. Avoid sugars, focus on glucose - sweet potatoes, rice, pasta, etc.
>>36511499
not OP, but same height and weight
people actually describe me as being thin, sometimes average
>>36511499
OP here, ribs are visible, but I have that telltale exfat sag.
>>36511517
I am coming off of keto hence the fast weight gain. On keto I am 150-155. I've been slowly adding carbs for a month now. Pic related, me on the left. I might try CKD tho. Do I have to get back into keto? I can get back ez with a 48 hour fast which I can do over the weekend.
>>36511499
Nah, not really famo
Morgan Manjaw!
>>36511499
not really, at 5'8 you dont really start looking chunky until 190-195.. if you lift/look like you lift. a normie who is 170ish will be kinda chubby though
>>36511771
>Do I have to get back into keto?
Of course. Get into keto first then start the CKD protocol. Fasted LISS cardio the morning after your refeed will help put you immediately back into a ketogenic state.
I definitely recommend buying/torrenting the pdf of the Ultimate Diet 2.0 - it's a pretty thick read (some 70 pages for a diet) but afterwards you'll understand everything about it.
Also, great progress brah. Mirin' that forearm vascularity.
>>36511211
Is that Morgan Freeman?
>>36511314
This. I'm glad she made it out before gaming had politics. I still love you man jaw Webb.
>Google Morgan Webb because I haven't paid attention to video game media in years
>get raped with unexpected bikini pics
What a very pleasant surprise
>>36511211
>>lifts have stalled for thee months (lifting for 6)
You are doing things very wrong, stop scapegoating your diet. Read the sticky & SS. There's no reason a novice should be plateaued three months in.
>>36513929
I've read the tl;dr and it's basically keto on the weekdays and carb up on the weekends? I just want some strength gains while staying relatively lean the entire year.
>>36513997
I have been lifting at a deficit and making some strength and size gains until about three months ago. Also I'm not absolutely untrained so I can't make noobgains anymore.
>>36514050
What program are you on and what is your progression?
>>36514125
I'm on Camb's Push/Pull (coming from Stripped 5x5.) Due to reasons, I have not been able to train for more than six months (until now) and my lifting history is full of holes.
Current numbers (3x5)
Squat: 200lb
DL: 240lb
Bench: 130lb (shoulder problems)
Do I have to go back to Stripped? Do 5/3/1? The simplest answer I can think of is I'm not getting stronk because of the deficit.
How the fuck is 1800 your maintenance?
Am I missing something?
>>36514200
It's 1800-2000 actually, I just peg it at 1800
>>36514249
How the fuck is your maintenance that low if you actually work out?
>>36514286
>not putting activity levels to sedentary
>implying I didn't count my defecit against my fucking BMR when I was starting out
If you're an exfat you'd understand.
>>36514170
Switch to SS or SL. I wouldn't recommend 5/3/1 to a novice
>>36514300
I'm not so I don't get it
>>36514050
>>36514170
Looking at your numbers, I actually don't recommend the CKD - that diet is more suited for intermediate/advanced lifters.
Try a targeted ketogenic diet instead.
>calculate TDEE
>if your maintenance is ~1900 your TDEE is probably around ~2200
>rest days: 60/40/~ fats/protein/carbs
>lift days: 50/40/10 - that's 220 calories from carbohydrates or 54 grams
>consume 20 grams of carbohydrates ~30 minutes before your workout in the form of high glycemic index sugars - gatorade/maple syrup/hyphy mudd
>consume ~30 grams of carbohydrates with your post work out meal
This should allow you to progress strength-wise without forcing you into a traditional bulk. Good luck, brother.
>>36514436
One last thing, post workout carbs should be glucose based to avoid refilling liver glycogen and knocking you out of ketosis. 1 cup of sweet potato is perfect - a half-cup of cooked rice will also do.
>>36514304
>>36514436
>>36514460
Awesome. We SL/TKD now thanks brahs
>>36513855
I don't know, man. 5'8" here. I was at 170 and looked scrawny. I got lazy and became a ham planet at 185. I think it depends on ones body composition.
>>36514634
>from scrawny to ham planet in 15 pounds
>overweight but looked scrawny
5'8" 135lbs, 7%bf here, you didn't look scrawny at 170.
