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I do....

10-11pm and I get up at 6am

Good question I think!

both i'd say! one of the healthiest protein and fat sources...also contains all the vitamins except of vit C

Need or want ....need and want 🤔

Looked like less than 34% originally too. That would be over a third of someone's weight being fat.

@@lonpollard902 I thought maybe around 30% starting point... Maybe 13% is being a little too kind from looking at some of the pics again, but im no expert in this. I normally go by, if you got abs, you're most likely 15% and if you can see your obliques then you're getting closer to the 10-12% so maybe me saying 12-13 was wrong in hindsight.

@Ussyb10 It seems to me he cut it in half, just starting from a little lower than 34%. 30 is about what I was thinking. I don't know at all. It's just perception, from photos I've seen over time, of various body fat percentage. Upper teens is my target, and would be quite good at my age. I'm attempting to gain ten pounds of muscle and lose ten pounds of fat, as my body weight has remained the same over multiple decades (150 lbs), but body composition isn't where it was when I was younger. If that's 17, it might take me more than ten pounds gain and loss. Which is probably the case. But in mid 60's, I see 10 pounds of muscle gain as quite a target. But I think muscle memory will get me there. My goal is six months. And then maintaining after that.

@@lonpollard902 Mate that is awesome! Good luck with it!! I was reading that and thinking what your age was but you've said mid 60's. I recently came down from 78kg to 57.7kg (at my last check in), mind you I'm 5'5, but im low enough in body fat to see my abs (first time ever!) and obliques with cuts and striations in most body parts and my legs/calves. I am 35, turning 36 next year, so it was a big thing for me to be able to do this. Was planningg on getting down to 55kg, but, with a recent health issue, might cut the cut shorter and go on a few months of gaining phase aiming to put on muscle and minimal fat. As these guys were talking about, if you don't already, I'd recommend getting an online coach for guidance, unless, you're already well versed as you mentioned muscle memory. Either way - I hope you smash it!

@Ussyb10 I did a quick calculation. If I were to assume I'm at 24% body fat, that would be 36 lbs of fat. If I were to stay at 150 pounds and reduce body fat to 26 pounds, that would be about 17%. So I think my goal reachable, even if it takes me more than six months. The thing is, if I were to get back to about 17%, I don't think I'd be a ripped as the guy seems to look. Though maybe my impression was that he's slightly leaner than he actually is. I figure halfway between 15 and 20% would be great for me, at this point in life.

Even I know this and I’m 15

I don't think this is accurate. 10g of protein per hour. Do you actually believe this? Can you site your source to confirm. So you're saying when you eat a steak or like a protein yogurts you're not making good use of the protein? All you need to think about is your protein goal for the day. Doesn't matter about timing. You'll naturally divide up your protein in your 3 meals a day and some in-between snacks

@@trainerchicken no mate this is false. This just shows the lack of understanding in the industry. www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/ This is a very basic understanding on the body and what it can absorb. The body can only absorb a specific amount of nutrients before it becomes waste and gets stored as fat. An excess of water and you will pee it out. Excess of food will get stored as fat. It's simple biology bro I just went in depth a bit. The average person us 5,7 and weighs about 65kg. The most that person can consume is 10g of protein per hour. You'll either poo out the other nutrients or it will get stored as fat

@@trainerchicken so red meat typically takes 5 hours to digest. So the protien is slowly releasing into the body. Fast digesting protiens like eggs will digest too fast for the body to absorb. This is why red meat is brilliant for people that don't want to eat multiple times a day. You will however get better results if you eat every 3 hours.

nahh everyone eats a pound of plain arse groundbeef in the morning

He was eating fruit on day 8

Sugar is okay, Lewis you need to be more clear. Sugar with polyunsaturated fat is what's causing all the problems you mention. Sugar on its own is not bad for us in moderation.

First off, massive respect for the strength you've shown going through all of that. It’s incredible that you’re already back in the gym just 103 days after a bone marrow transplant seriously inspiring. It’s a tough journey, but focusing on your body and rebuilding your strength is a great way to heal both mentally and physically. We’ve got your back, and we’ll help you step by step to get that muscle back and regain your confidence.

thats like atleast 2km

@@yeti028 I dont think so - i typically do 5-10 KM and get between 10 to 16k steps depending on the day - then again, I don't work in construction lol

@@mocrypto777 as I said, atleast 🤓

@@yeti028 haha yea i suppose you're right