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  • Does trying to gain weight count as well? Allways been skinny / skinnyfat. Started cycling to work 9 years ago and started cycling on the weekends not long after that. Leaned up a bit but still skinny. This summer started going to gym for the first time in over ten years. Two times a week with s cousin, doin the machines (trying not to skip leg day). First week of November I had a session with a pt to start squating, deadlifting, benching etc. Did the pt thing to show me proper form and not rely on internot/youtube. Started out lightish trying for liniar gains.

    Some stats:
    Me; 36 (37 tomorrow), 6"1' (186cm), 73kg in August.
    First proper weighing with the pt session early November; 74,4kg, 16% bodyfat
    Second weighing early December; 74,3 kg, 14% bf. Gained 1,2 kg of muscle mass (yeah)
    Next week I'll get myself weighed again to see what three workouts a week did to offset all the holiday food/booze.
    Been eating about 3000 kcal a day just to maintain bw, mostly whole food, vegs, fruits, meat only three times a week, not much beers or crappy foods.

    Goal was 75kg for this year, 80ish at the end. Would like to bench bw (60x5 now), and deadlift 100+ (90x5 yesterday).

    Any tips for eating more kcals without shakes or too much junk food? I'd like to stay around 15% bf. (Don't say more beers Hippy, 2-3 proper ones a week are fine for me)

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