If you are asking if you are lean enough to start some hard training and eating and growing. Then the answer is most definitely YES. You are skinny mate, go eat some steak and eggs and train hard.
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I meant clean bulk, start with small surplus with gradually adding more calories.
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No, I’m not, shoulders looks good, but OHP is my weakest lift (with bench press) compared to others.
My diet was very high in protein about 2,5g/kg, 200-300 kcal surplus should be ok, I´m older so fat is storing easily.
Boys I wan´t shave, I love my hair 
Altough I know it will looks better.
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I really doubt it. I’m just another N = 1 data point like everyone else here. I’ve had really good success with slow reverse dieting and recomping, but it’s still just one person’s experience. It’s hard to find many other examples though, since very few people are crazy enough to go about it like I do.
I guess I was focusing on his age and lifestyle. It doesn’t seem appropriate for mid 40s when each cut gets that much more draining on the body and you have kids to worry about now. Having to lose extra fat in the future takes a much lower priority, so I think it’s more reasonable to just keep it in check once you’ve worked so hard to get so lean. Plus he started a thread asking about his body fat and showed us some impressive results, so it’s clearly important to him and hopefully he’s rightfully proud of his work. All the more reason to take a tempered approach to getting calories up without losing definition along the way.
Chalk this up to more fodder for the bro science thread, but while I agree I believe this to be greatly overstated. I think the effects are pretty minimal and what most guys are actually being biased by seeing their bodies blow up when they add calories again. But it’s mostly they were just so depleted at the tail end that once they replenish glycogen levels they fill out and end up looking better than ever. If OP went out and loaded up on pancakes and syrup he’d probably look incredible lol.
In any case, I know you’re not advocating for him adding 500-1000 cal right away and 300 is pretty reasonable. I just know for me when I got as lean as OP I was very frustrated with the results if I even started off at +200 cal. Then I second guess, cut cals a little, end up GAINING on the deficit again somehow, and just spin my wheels and feel like my hard work was for nothing. So my most recent cut (back in 2020) I tried a different approach of increasing calories I think something like 1000 over 6 months or so. I barely gained weight, felt and looked just as lean while more filled out, and I haven’t felt the need to cut since.
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This is all valuable information, even if only your own experience IMO.
I’ve always been curious about the reverse diet theory. It sounds great on paper (if we’re talking Layne Norton method), but I don’t know if it had ever been proven out to work except in a few cases.
Who knows. I’m certainly interested to see what method works for me in the (hopefully) not too distant future.
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Many scientific paper talk about reverse diet, but general consensus are skeptics.
Body recomp has many theories, it seems working only in three cases:
- new lifters
- obese people
- lifters with a big period off weight training
You should probably add getting back on AAS and starting a cut. I did that countless number of times and I always got stronger and fuller muscle bellies while dropping fat.
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I can vouch for that at the moment
Not true.
you clearly never lost 30+ lbs i have and before i would never feel rested without 8-12 hours of sleep which i can still get now but with just 4-5 hours of sleep i feel well rested. Now go on youtube and watch video of people in hollywood movies who have gone through an weight transformation losing massive amounts of weight and they’ll say the same thing
two examples are Matthew McConaughey and Christian Bale
they both said the exact same thing functioning off of very little sleep, not just getting by but requiring little sleep.
Yeah, I generally check in to see what Hollywood stars are saying about physiology, too, when someone questions my n=1 data. If I find a clip supporting my position, that’s it! I win. My point is proven.
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ill ll check with a academic i know in the field.
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I’m getting my science from Matt Damon! If he says it, I know it’s true.
Because in Good Will Hunting he was wicked smaht.
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i don’t know who you would trust more your own eyes or what some paper determines via statistics. because your eyes are gonna lie to you before some academic research, sarcasm.
It’s more than obvious to anyone who has lost a significant amount of weight that more recovery on less sleep is a thing.
the point has nothing to do with celebrity but with the weight loss. can you remove the idea of celebrity? this isn’t chris hemsworth taking steroids and telling you to buy his kettle bell swing program to become thor. What im saying here is purely weight loss = less required rest.
And you are wrong.
They were not able to sleep because they were starving. It was not a choice. Bale also spent most of his time smoking. Nicotine was keeping him awake and feeling “zen”. He was out of it.
Body temperature regulation, cortisol levels, hormone imbalances, and unbalanced emotional feelings, among other factors, contribute to difficulty sleeping when you are low in weight or body fat. Your body is “alert” and “awake” because it wants you to find food.
Similar to what bodybuilders in contest prep experience.
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How do you like those apples
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Meditate more, sleep less - my yogi told me