Anavar or Tbol

I'd give about a month. You'll gain some weight initially but that is fine. Best would be to see a sports nutritionist who will do tests to be sure where you are. They can accurately test your resting metabolic rate.

Add more calories gradually each week. Something like 2400 first week (add in one high carb day on your heaviest lifting day), 2600, 2800, then 3000. 6 meals a day, low fat ±50g/day and carbs/protein the same. So that would be around protein 230g, carbs 230g, fat 50g. Biggest meal (most carbs) post workout.

Update us weekly and we can see what you can tweak.

Muscleaddict wrote: I'd give about a month. You'll gain some weight initially but that is fine. Best would be to see a sports nutritionist who will do tests to be sure where you are. They can accurately test your resting metabolic rate.

Add more calories gradually each week. Something like 2400 first week (add in one high carb day on your heaviest lifting day), 2600, 2800, then 3000. 6 meals a day, low fat ±50g/day and carbs/protein the same. So that would be around protein 230g, carbs 230g, fat 50g. Biggest meal (most carbs) post workout.

Update us weekly and we can see what you can tweak.

Cool thanks for the advice. if I may ask why is the reason behind higher carbs? I am just scared to do higher carbs as they make me feel like shit. super sluggish and headaches.

Thats why on my current macros I try and am around 100g carbs a day. but I am willing to try anything to get things back to normal.

You have very high insulin resistance now so the amount of insulin your body produces to deal with food can make you feel tired and sluggish. Your blood sugar levels are linked to your insulin resistance. But that sluggishness is only temporary.

Good carbs. Like basmati rice, sweet potato, oats (not instant. Oats is the best carb source for insulin resistant people). Not bread and cereal. Your body will adjust.

Sure diets like keto will work, but nothing is as effective for building muscle and losing fat as moderate carbs + protein, low fat diet for getting optimal results as fast as possible. It is a harder diet to follow but works.

Okay Great thanks. I will give it a go and see how it goes.

I have had great results with keto (for fat loss), but I could never stick to it for more than 3 months. and then I would over do it with loads of shit food and be almost back to where I started.