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@vergel Yep seems perfect. If you're losing weight and your lifts are improving that proves you're in the perfect zone for nutrition. Keep doing exactly what you're doing.

@ms7dc Absolutely you can have a high V02 max and great cardio function if you are fat. Look at some football players. Doesn't mean you aren't at risk for the multitude of long term health conditions though.

@rlma3355 At 32% you should definitely keep the deficit going. I wouldn't exit the deficit until you're 20% or lower. I was in your shoes last year and went from 32% to 17%. You can gain muscle the whole time while losing because of your bodily energy surplus.

@ablessedwoman Read the article I linked in another comment. It's written by Eric Trexler, a natural bodybuilder and PhD researcher with an expertise in exercise and nutrition. His whole life is literally figuring out what works for gainz.

@ablessedwoman I see. You just want people's opinions on his macros. They seem pretty dumb. Protein excessive. Lower carbs than you would want to train as hard as you would need to keep that muscle growing. Weirdly low number of calories. Shitload of beef very concerning from a saturated fat...

@ablessedwoman Well then you are the perfect customer to charlatans like this guy! If you're not interested in what actual research says and just want to pay the biggest guy the most money, I recommend you do so.

@piecebypeace Can you give me some examples of Huberman's greatest hits? For me the best thing about him was he led me to Layne Norton and Peter Attia who really helped me improve my medical hwalth

@ablessedwoman Well, far more protein than the science says he needs. But beyond that, he's an influencer making money selling the secrets to a better life ($2549 for a person with zero formal training to give you a 'nutrition and supplement plan'), not a doctor, not a researcher. He's probably...

@julien This is the whole answer.

@jake99901 I take a scientific approach and monitor closely, but that level of scrutiny seems excessive. I do weekly measurements of body parts and daily weights. Quarterly Dexa scans and blood tests.

@newbeginning1996 I do a 5-8minute 15% treadmill walk to get my body warm and loosened up. Then i do some dynamic movements like shoulder rotations or leg swings depending on if it's a lower or upper body workout. Then I start doing practice sets leading up to my work sets

@mac64 19.5

@jpf Which brands do you stick to?

@jonathanedwards Sounds right for 2lb, but indeed that's 'extreme'. Given your activity level I'd probably eat closer to the 1lb/week to maintain my strength and sport performance. I don't fuck with zig-zag dieting, it doesn't really matter. Just try to make your average daily calories hit your...