I just eat healthy don't need count all the other stuff tbh . just find out how many calories you need then eat in surplus and under if you need to lose weight . and try lift heaver weights your try get stronger . there not much to do there no good exercise . I eat low to moderation carbs it seem like best one for me . meat fish ,fruit and veg . just go from your weight and add about 10 lbs your 15 then cut back down . i think people make it harder than it is . the gym is the most easiest thing you could do. you pick things up and down that is it .
I been lifting for 8 years now . 145lbs at 13% body fat . mabey if I get lucky ILL get to 150lbs at 10 % but even then . I think hit wall long long time ago . I just enjoy it now going to gym 2 times a week . for 4 weeks I been on deload and I have lost nothing at all .just bit flat than normal . I think after 3 years I agree with nattyornot its game over time to put your energy somewhere else.
I am 6ft 145lbs at 13 % body fat
I been lifting for 8 years now . 145lbs at 13% body fat . mabey if I get lucky ILL get to 150lbs at 10 % but even then . I think hit wall long long time ago . I just enjoy it now going to gym 2 times a week . for 4 weeks I been on deload and I have lost nothing at all .just bit flat than normal . I think after 3 years I agree with nattyornot its game over time to put your energy somewhere else.
I am 6ft 145lbs at 13 % body fat