I dunno how people manage to bulk with only 3 meals. I tried it and it seems like unless you want to do it dirty, you're going to have a hard time eating that much, let alone eating it within a timely manner....
High fat content...
Youre right, people like to stretch the limits of something and go beyond the intended purpose. Junk food is still junk food but by following IIFYM it allows for people to be more laxed in their selection of food, if you want a cookie or something sweet then budget it in to your daily macros but overall everything should be nutrient dense. I should have been more clear when describing, I was thinking whole grain bread vs white bread or brown rice vs white rice type stuff. Thanks for clearing it upIIFYM is my go-to, and I also used to do IF when I worked at the gym, but I think the whole idea of "eating clean" isn't geared around aesthetics or strength development. You could form a diet to fit your macros that consists of basic nutrients and junk food, but your long term health will benefit from eating clean and getting valuable vitamins, minerals, and all that other good stuff beyond basic macro needs. It's all probably stuff you know, this is just kind of an addition to what you posted.
The biggest thing to stay in shape is to find an activity you LIKE to do. As someone mentioned they like playing sports, I personally like lifting weights and challenging myself I am very competitive with myself. As far as diet goes, the best diet is the one you can stick with it all comes down to how bad you want something. If you really want to get in shape you will make things work, anyone can come up with an excuse. There are some days where I dont even want to go to the gym, it also helps to develop a routine.
Bingo! Compound movements means multiple joints are involved. Bench press not only targets your chest but also your shoulders and triceps (back of arm) and rows work your mid back, lats and biceps those 2 exercises right there just did most of your upper body. Deadlifts will work your entire posterior chain meaning your entire backside from neck to calves and squat uses more than just legs as your core (low back/abs) are needed to support you body. Do not follow a typical body building routine as it is junk and wont do you any good for a few reasons, 1. youre not on steroids. Durgs affect how and when you can train. Your recovery time is enhanced, your volume, intensity and frequency can all be enhanced and 99.9% of the bodybuilders whether amateur or pro are using some sort of performance enhancer. 2. as a beginner less is more. There is no need to do isolation exercises when the muscles youre isolating are being worked with the compound movements, its redundant and a waste. There is especially no need for an arm day which I see far too often in the gym and these people are usually newbies or high school kids. No need to spend the entire day in the gym either, I am in there for about an hour and some change which includes my warm up and stretching for 15-20min or so. Weight lifting or exercise in general is a big stressor on the body and your body is not designed to be under that much stress for long periods of time unless youre enhanced. All your results are made away from the gym when your body is repairing itself from the healthy foods you eat.
I cleared it up in another post, I was in a hurry to leave work and was typing too fast. I wasnt giving the green light to eat junk. I agree with you about the macro/micro
I have no problem doing it and I take in about 3200cal/day. its about eating how you feel fit, if thats 8 meals a day or 1 do what you like and what works for you.
Youre not gonna gain over night. I would give it 2-3 weeks without a gain in weight to increase calories by about 250/day. If your weight is stable then you are at maintenance, which is good to know! Olive oil or any healthy oil is a good way to bump calories up since 1tbsp is 120 calories.
Then you need to bump it up 250-500/day with 500 being on the very very high side
