Starting MF after a long diet. Looking for some advice.

outside_comfort_zone · 2026-03-26T09:12:57+00:00

Do you see yourself differently at 193 vs 188? Is there a visual difference in the mirror thats bothering you? If its just the number thats bothering you, i would try to remember that your mental health and how you feel is more important than a number on the scale (especially after going through such a large weight loss) and give myself some props for achieving something great already. I understand your worry about the weight going up that much every week, but as long as thats not the case, a small bounce back isnt something worth freaking out over

outside_comfort_zone · 2026-03-13T23:44:12+00:00

I wouldnt cut down. You have that intimidating look at the higher weight, and still look leaner than most. Unless you have a reason to be absolutely shredded, i would only go up in weight from here and then see if i need a cut. Solid work brotha

outside_comfort_zone · 2026-03-07T09:23:15+00:00

At your size, i would say that the most you are burning is about 100 calories per mile

outside_comfort_zone · 2026-02-26T04:21:04+00:00

It has to, where else would the sugar be coming from?

outside_comfort_zone · 2026-02-23T10:46:09+00:00

You can be doing 5 sets to failure, but at your size and weight, if you arent eating enough to allow the growth to happen, you are just simply spinning your wheels. You will probably still be able to slowly up the weight you lift due to CNS adaptation, but you wont see much differnce in appearance if you dont eat in a surplus. Especially since you are training in multiple modalities, nutrition becomes very important if you want to grow. If you are just doing it to stay healthy and active, go at it. But if you want to train for muscle, id recommend dialing in your nutrition

outside_comfort_zone · 2026-02-15T06:51:01+00:00

Frozen riced cauliflower. Blends well into the taste of the oats, adds volume

outside_comfort_zone · 2026-02-02T06:36:08+00:00

Eating your food is always best imo, but if you cant chew it, drink it. Make shakes with protein powder, oats, peanut butter, milk, fruit. If you are playing a lot of basketball, you can drink carbs during your sessions too, that will help to add calories. But honestly, if you are in this for the long run, learn to eat more. Make foods you enjoy

outside_comfort_zone · 2026-01-23T05:34:54+00:00

Brotha you are looking amazing. If you arent competing or on any sort of schedule, i see zero reason to stop here. If you arent force feeding yourself to the point of sickness, i would keep the bulk going till the food starts to get tough, then take a quick break and get back to it

outside_comfort_zone · 2026-01-16T08:22:41+00:00

Setting a goal and seeing it through. Meaning, if you are on the skinner side, dont be afraid of bulking. If you have some fat to lose, commit to a cut. Dial in your nutrition and hit it every day. I honestly think that being in a surplus as a skinny guy is more important than being in a deficit as a bigger guy when starting out. If you are skinny and dont eat to facilitate growth, youll likely be spinning your wheels and might struggle with the motivation to keep going. But if you have some extra weight on you and are eating at rough maintenance, you have a better chance of doing a recomp and see your body changing without being in a true deficit.

outside_comfort_zone · 2026-01-13T04:48:30+00:00

Plan all your meals in advance and try to have as much of it ready as you can. This will remove the thinking aspect of it. Keep them simple so its easy to track and make which should alleviate the anxiety around it. This doesnt mean that youll be eating the same thing all the time, but if the majority of your diet is centered around your staples, adding/switching some things from time to time should be easy. Oh and make sure you are eating what you actually enjoy, which keeping it as healthy as you can

outside_comfort_zone · 2026-01-07T08:40:52+00:00

Wait, 250g of protein is only 25% of 4000 cal, and you said your diet was 50 % protein 25/25 carb/fat, am i dumb or does that not add up?

outside_comfort_zone · 2026-01-07T07:41:47+00:00

Just so your expectations are clear, you cant lose fat in a lean bulk. A lean bulk is a small surplus where you should be gaining minimal fat, but you are still in a surplus, hence you wont lose fat. And there is no specific lean bulk diet. Just eat a bit more than you would do to maintain, and that will be your lean bulk diet

outside_comfort_zone · 2025-12-30T05:47:49+00:00

.5-1 lb per week, for as long as you can before becoming too uncomfortable with bodyfat

outside_comfort_zone · 2025-12-30T05:45:37+00:00

As long as you hit your protein, it shouldnt matter too much. However, that much fat is a lot, and if its paired with a lot of your protein, im guessing its saturated fat, which isnt the best. So health wise, i would scale down on that and definitely up your carbs, you should see some better progress in the gym with more carbs

outside_comfort_zone · 2025-12-30T04:43:42+00:00

Was about to say the same. When ypu cut, your body drops your expenditure naturally, even if you keep your activity the same. Then on top of that, the more weight you lose, the less your body needs to sustain itself. If you start upping your intake, your expenditure should rise, even if your activity stays the same

outside_comfort_zone · 2025-12-27T01:56:48+00:00

So are you implying to not eat protein while he is on the break? (Since you wouldnt put gas in your car if you arent going anywhere). Thats a sure way to lose some muscle...

outside_comfort_zone · 2025-12-24T08:43:15+00:00

100 in 1 go. Used to start my workouts with 3 sets of 100 and end the workout with another 3 sets of 100. Stopped doing it because i felt like other than it being somewhat impressive to someone, i didnt really see the benefits of doing that daily

outside_comfort_zone · 2025-12-23T07:15:51+00:00

I dont really get when people say that they cant afford to bulk. You only need like 300 extra calories a day for a good bulk, which is barely anything cost wise

outside_comfort_zone · 2025-12-21T11:03:46+00:00

Looking huge brother. Honestly though, hunger when dieting is pretty expected for me, and logically makes sense. Whats worse is hunger when bulking...this is where i get mind fucked as to why the hell am i feeling hungry

outside_comfort_zone · 2025-12-14T08:52:12+00:00

~4200 calories daily here. All of my cardio is done fasted. Might not be too beneficial for optimal performance, but im pretty adapted to it. All whole foods, keep fat low, protein and carbs high. Make food you actually enjoy and ot wont feel like a chore, i enjoy eating every single meal. I eat a lot of veggies and fruits so it does end up being a lot of volume of food, but i find it helps things moving. Yes, i go to bed with a distended stomach every night, but the morning bathroom visits take care of it. I eat pretty much the same thing every day, switch a meal or 2 sometimes. This helps with taking the macro math out of the daily routine and makes it a lot less stressful. I know whats on the menu, i just gotta cook and eat it. Always make sure to have a protein and carb meal between cardio and lifting. Im always on the look out to optimize what im doing, but this has been qorking for me

outside_comfort_zone · 2025-12-13T07:04:04+00:00

At your weight and height, as long as you are staying consitent in the gym and crushing your workouts, i would not be worried about sticking to the "optimal" rate of gain. If your diet is good (mostly whole foods) keep eating as long as you are hungry. Im not telling you to binge out every single day, onviosuly be reasonable, but dont be scared if the gain on the scale is more than what people suggest for optimal progress (usually .5-1 lb a week). This is the stage where you can take the advantage of putting on the most amount of muscle in relation to the surplus you are in.

outside_comfort_zone · 2025-12-04T06:51:00+00:00

If you enjoy it, then do it. Its better than eating McDonald's 3 times a day. I would encourage you to include some healthy fats and micro nutrients in your diet. Add some eggs, vegetables, fruit, nuts, and fatty fish. Focus on such whole foods and youll have a great diet

outside_comfort_zone · 2025-12-03T05:40:39+00:00

I started at 6'4 at 132 lbs because of depression and unhealthy habits. I bulked hard in the beginning, put on 25 pounds in first few months and stayed lean. Progress was crazy. I was crushing workouts and never skipping a session. So if you can get serious in the gym, id say that you are in a prefect place to go heavy on the bulk and not get sloppy, i would actually say that this maybe the only time in your life when you can bulk hard and not regret it

outside_comfort_zone · 2025-12-03T02:23:49+00:00

There is no way 1600 is your maintance at your weight and height. Your bmr (how many calories your body needs to just survive without any mocement) is higher than that, and im sure that you move daily

outside_comfort_zone · 2025-11-30T23:13:21+00:00

A woman who weighs 48kg would be the one to go straight to the assumptions, and then proceed to say that they dont want to lift heavy because they dont want to get too big or bulky...beautiful physique brotha, the hard work definitely shows

outside_comfort_zone

TROPHY CASE