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>complete 12 week program, joe defranco's built like a badass
>feeling good, looking good
>before and after pictures don't look all that different
>max bench is still just over a pl8, increased by 5 pounds total
What gives, /fit/? Do I need more protein in my diet? More calories? I want to gain muscle mass and see results in the mirror and on my max weights but if I can avoid full-on bulking I would like to.
Isn't bulk then cut a meme? How should I change my diet to see the results I want without just putting on fat?
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>>42490562
The problem is the diet. If you eat exactly your maintenance including calories burned by gymming, but get enough protein, the problem is you won't have any energy surplus to spend on muscles.
I'd recommend tracking calories and undershooting it, or measuring how much of the food in the box you used to get a decent estimate. You'll be surprised by how few calories certain foods include.
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>>42490562
Also, the ONLY WAY to gain muscles if you're skinny like you (i can tell), is to ""bulk"". You gain fat, you gain muscle, but you can't gain muscle without some fat. Who cares.
Then once you feel your lifts are adequate you can eat slightly below maintenance to maintain your lifts but burn fat.
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