I think this response is a bit needlessly combatative.
First, I want to mention that we do not know whether or not @supermanplan is overweight, we just know that he weighs 92kg and says he’s fat. It’s hard to trust subjective judgements on that (body image issues abound). Maybe that’s spread across 165cm or 210cm. Doesn’t say.
@samul, I believe that the point @Evolv is making isn’t in actuality that it’s impossible to gain fat if one restricts their diet to clean food sources but rather that it’s unlikely that if you put in the work at the gym and lead an active lifestyle to go with that that you’ll not improve your body composition without having to go into the route of actively restricting your food intake.
Now, I can sympathise as much as anyone with wanting to lose fat. Hell, I’m skinny for my length but I filled up some of my fat stores and anyone lurking about stalking me can tell from my posts that I might start a fat-loss blitz or a period of body recomp at any minute.
Presuming that 92kg isn’t too heavy for whatever frame @supermanplan has I believe that the point being made by @Evolv is that if you eat a varied diet of whole foods without eating to the point of being holiday stuffed where (loose sketch) whole foods are “limited” to,
Carbs
- Beans/Lentils (if you can digest them)
- Oats
- Rice (any kind)
- Potato (any kind)
- Pseudograins (amaranth, buckwheat, quinoa)
- Whole/sprouted bread (if not a trigger food)
- Also okay: whole/sprouted pasta, wraps, …
- Fruits
- Kefir
Fats:
- Seeds (pumpkin, melon, sunflower, flax)
Protein:
- Eggs & Eggwhites
- Low-fat cottage cheese/quark
- Salmon
- Chicken
- Lean beef
- Other lean meats (bison, elk, …)
- Lamb
- Pork
- Tempeh
Vegetables (all kinds, yes butternut squash included)
With 3 square meals per day made up of something like,
- 2 servings protein,
- 2 servings vegetables
- 1 serving carbs
- 1-2 servings fat
(I didn’t double check that the math will pan out on average but it’s close to that. Maybe more carbs is needed)
and two snacks (1-2 servings protein, 1 fat).
And they,
- Lift weights 3-4 times per week (minimum, 5-6 time varieties are allowed but other exercise must be tailored back)
- Have active rest days (conditioning, long brisk walk, sports) with maybe the exception of a single day per week
then presuming they rotate through the sources and not just eat rice every single time the calories will kind of even out over the week. Sometimes a person gets a bit of a surplus, sometimes a deficit.
Then one could continue improving in their pursuit of gains and strength, while arguably losing fat in the long term. At least an individual would have more muscle mass for when they do undertake a dedicated cut.
Obviously, this framework can be made more/less aggressive.
Level 1: as above
Level 2: Restrict high-GI carbs to after workout
Level 3: Only allow high-GI carbs after priority workouts’
Level 4: …