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@unaidedbean Thanks for that feedback! You make a great point and I think "complete/incomplete" is a reductive way of thinking about it. I was using those words as shorthand and because I've just been conditioned to but you are right. I have edited my post to remove those words and just focus on...

@whatwouldhedo I like how you have all these foods optimized for fat loss and bone strength and hair growth and then it's just... French fries.

TL;DR For the best results, aim for your total daily protein intake to be 1.6 - 2.2g/kg of bodyweight if looking to maximize muscle growth (0.8 - 1.1 g/kg for general health/maintenance) spread out over 3-6 feedings. Strive to get your protein from a mix of grains, legumes, and nuts/seeds to...

@ericph This is cool but I'm wondering if a dead hang is really a better back exercise than just doing a bent over or Kroc row with a kettlebell.

@de501 You are losing weight because you aren't eating enough calories. Forget what an online calculator tells you. If you are tracking accurately and weighing consistently, the scale is the guide you should use. Also you should do cardio.

@jordan221 I'm sure there is such a thing as eating too much fruit. But if you 1) feel good, 2) are hitting your fitness goals 3) have a well balanced diet in other regards, then you're probably fine. I'm not sure why you are worried about the glycemic index.

@jimishasmom Tofu and noodles with a peanut butter (soy, Sriracha, sesame, garlic, etc) sauce. PB&J. Protein shakes with peanut butter in them. I think you'll notice a theme.

@emua Eat whatever you enjoy, or nothing at all. There's very little difference outside of how you feel. Some days I have an apple before a workout, some days a full breakfast. You're probably overthinking this.

@theologybuff He's also eating two pb & J's and a bunch of pasta.

@denispeter Plug it all into cronometer or my fitness pal, see how it adds up.

@sally_wheeler Seconded that you don't need that much protein, especially as an absolute beginner. The optimal range is likely between 0.7-1g/lb bodyweight. You can still build muscle with less. Also - doing cardio is good for you, even if you're trying to gain weight, and the calories lost by...

@needgd No, these are different steroids. Anabolic steroids like the ones bodybuilders take are controlled substances. The ones you took are not the same at all. But they do feel great, especially if you've been sick. You should only keep using them under the supervision and guidance of a...

@lwphilbeck You’re bloated because you have a lot of food in your stomach. Eat less for a few days and you'll see drop it go down.

@fineandfaith Track your weight and calories for two weeks and adjust if you aren't gaining or losing weight as fast as you can. Calculators are just a starting point.

@missionaryadvocate Peanut butter and jelly sandwiches. Easiest 500 calories.

@nogamenolife It's really difficult to build muscle. You need A, B, and C. If your workout is an at home body weight thing, that ain't going to cut it. Lift hard, and the excess calories will be used to build muscle.

@mspagev Read through those again. Forget strength standards or theoretical capabilities. Nice work.

@joint_praise Rest days from lifting don't mean you shouldn't do any physical activity. Unless you're doing very intense cardio, there's absolutely nothing wrong with doing cardio on days off and it might even help you recover...

@joint_praise Probably 3-6 months at least to see visual changes from resistance training itself, provided you're working hard and eating right. I'm not sure why your trainer recommended not doing cardio on your days off. Pretty much everyone should do cardio.

@riskyboots Eat and track your diet for two weeks. Adjust based on the scale. Calculators are just a starting estimate. Use real world data.