1. I don't know why the low fat. It seems to be that is the way I like to eat. Lower fat foods taste good to me. When I increase the fat I feel like I am lacking something and get cravings. The 40,40,20 plan seems to fit me very well and even when on a deficit I don't crave.
2. I rarely drink anything with milk. I don't like it. The cytogainer that I use after the workout has both whey and casein protein from my understanding but it is mostly whey and faster acting.
3. I don't consume anything but water during my workouts. My workouts generally last 45 minutes to 1:20 minutes. If I do HIT after the workout they are longer. I do 4-5 workouts a week and I alternate between body areas. (shoulders/pecs/tris)(back/lat s)(Quads)(Hams). I do cardio 2-3 times on top of these workouts for 20 minutes (interval training)
I take a multi-vitamin and calcium and my cytogainer has createne in it. I also recently strated to take CLA. Wait a minute that is something that has changed in the last month. But it dosesn't make sense that would cause fat gain even temporarily.
I am gaining strength very nicely but if it is the case that I can only add realistically .25 lbs a week of muscle why would I eat more than 100-200 kcals over maintainence? I mean wouldn't anything extra above that be converted to fat? I don't want to add another month to my cut because I ate too much during this bulk.
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