And Can I follow a high protein diet and expect some good gains instead of going the all bulk diet cause last time it made me a bit fat and I struggled to get rid of it. Just a thought.
ok so here is the thing, a high protein diet by definition is about 2g per kg of body weight as the average protein consumption and RDA by most countries is 0.6g per LB which is about 1.3g per kg, so yes you will need to follow a high protein diet, at least 2g per kg, 3g per kg is a max really interms of efficiency for performance, so middle ground can be 2.5g per kg. If you are using anabolics you can get away with less, so 2g per kg is a good shot. Fat intake should be set at about 1g per kg. The balance of calories should come from carbs. which for a start point is body weight dependant.
so if you got fat you were 1. not doing enough activity(step count, weight training, cardio) for the calories you were consuming. Or 2. Consuming way too many calories in total.
track your food intake for 2 weeks in an app like fat secret, then weight yourself daily for 2 weeks, track your steps for 2 weeks. after 2 weeks come to an average of calorie intake and weight and steps.
if you stayed the same weight then you know how many calories on average you need to maintain. if you gained weight you know how many calories on average it takes to gain weight. if you lost weight you have an average to know that you are in a deficit and then you adjust from there.
tracking all these variables is like investing your money in a long term investment. if you don't get growth, you know you are in the wrong stocks and know where to change. you then have data you can analyze to track performance and make changes where necessary. but if you are guestimating you have 0 idea where you are going to and what to change.
