I have finished my bulk after ~6 months. (Mid-October to Mid-April) The final results are 153lbs to 180 lbs and I am now at ~15-16% body fat. My progress in the gym:

Lifts at the beginning of my bulk ~153 lbs:

Squats: 4 x 195 lbs --> 219 lbs 1RM
Deadlifts: 4 x 205 lbs --> 251 lbs 1RM
Overhead Press: 3 x 85 lbs --> 96 lbs 1RM
Bench Press: 5 x 120 lbs --> 142 lbs 1RM

Lifts at the end of my bulk ~180 lbs:

Squats: 8 x 265 lbs --> 338 lbs 1RM
Deadlifts: 6 x 305 lbs --> 387 lbs 1RM
Bench Press: 6 x 175 lbs --> 212 lbs 1RM
Overhead Press: 8 x 120 lbs --> 151 1RM

I am going to take 3-4 weeks off from heavy lifting as I have been going 5 days a week now for 4 months and I need to give my body some time to heal and rest. I am going to stay active by jogging 4-5 times a week in that time.

I plan to begin my cut next week with a goal of reaching less than 10% body fat by the end of the summer. My current plan is to consume ~2300-2400 (~500 cal deficit) calories in a 40/40/20 (p/c/f) macro ratio.

Do you have any tips for cutting fat with minimal/no muscle/strength loss?

Dear Mike,

Thank you for all the help you have given me in the past. I would really appreciate it if you could answer a few questions that I have
I am 168cm tall and currently weigh 42kgs (93 pounds). This makes me very underweight.
I have been admitted into hospital and was discharged around 3 weeks ago in the hope that I could gain weight at home
Unfortunately, I have been losing weight around 500g/week since I have come home and I am unhappy with this.
I am currently eating:

Breakfast -
2 Weet-bix
2 egg whites
1 cup skim milk
Morning Tea -
1 fruit
cake or muffin
Lunch -
2 slices bread
100g tuna/chicken/turkey
salad/veggies
Afternoon tea -
Fruit
200g Low Fat Yoghurt
Dinner -
100-130g Chicken/Steak/Fish
Potato
Salad/vegetables
Dessert -
Ice-cream or chocolate mousse etc.
Supper -
200g Low fat yoghurt
1 slice cheese
1 whole egg

With all that, I am not gaining any weight.
I have a few questions for you.
1. I am not doing any exercise at the moment, and have been advised not to until I gain some weight. I am afraid that if I do not do any exercise, all the weight I put on will be fat, and not muscle.

So i've had this account for 1 year now and I never used it...sadly... :( I am now a college freshman and summers right around the corner. I figured hey, I could afford to loose sum stomach fat so why not try mikes fitness again. So here I am once again!!!! Im going to try my absolute best to stay loyal to this fitness program, and I am very much excited to see what it has in store for me!!! :D Day 1

Its been a month since my last update, since then I have gone from 173 lbs to 178 lbs. My progress (October 17 to now) is now from 153 lbs to 178 lbs; needless to say, I am very happy with my results. Here is the progress I have made in the gym:

Lifts at the beginning of my bulk ~153 lbs:

Squats: 4 x 195 lbs --> 219 lbs 1RM
Deadlifts: 4 x 205 lbs --> 251 lbs 1RM
Overhead Press: 3 x 85 lbs --> 96 lbs 1RM
Bench Press: 5 x 120 lbs --> 142 lbs 1RM

These are my lifts as of today ~ 178 lbs:

Squats: 7 x 265 lbs --> 328 1RM
Deadlifts: 8 x 275 lbs --> 371 lbs 1RM
Overhead Press: 8 x 115 lbs --> 145 lbs 1RM
Bench Press: 8 x 155 lbs --> 195 lbs 1RM

Now onto a lifting question, from your own personal experience or other people's experience, is bench press hard to progress in? I feel like my bench press is lagging behind my other lifts.

Hi, I have previously asked about my diet, I found your advice very helpful. I was wondering if you could help me with the folllowing;

I am confused as to why it may be that I have a low weight for my height but have a high(ish) bodyfat. (Height; 5'8. weight; 9.2 and bodyfat 27%)

I'm trying to find an effective diet to aid fatloss - however I want to ensure i'm getting a balance of foods.

Another query, can whey protein powder be effective with trying to lose fat? As I weight train 2 days a week really intense and go spinning some days a week. I don't think I get enough protein through diet so this would supplement?
& if so when is the best time to take it? (as a meal replacement or after workout?)

I find I either eat too little (when eating clean) or too much. I seem to have an 'all or nothing' approach.

Thank you.

How's it going gang at Cheers? I'm still around. I have been having some difficulty keeping control of my nutrition, but I'm still working on it.
I had a question. I recently added jogging to my training. I plan on entering a small run in May so I am training for that. My question concerns side stitches and why I don't get them. I have never been a strong runner (both in terms of speed and endurance) so it seems like I should be getting them, but I'm not. I have been no stranger to brisk walks on the treadmill, could that be why? I used to get them as a youngster in PE class and can only assume I was in better shape back then. Any ideas why I don't get them now?
P.S., I am now able to jog 3/4 miles without taking a walk break. Unfortunately, I am only able to run once a week (will be heading out soon).

It been about 3 and a half weeks since my last post. I am happy with my progress and I am currently at 173 lbs and ~15% BF. Since October 17, I have gone from 152 lbs ~14% BF to 173 lbs and ~15% BF. Out of curiosity, it is just me or is chest size/mass progression really slow compared to lets say arms, back or legs? My chest has definitely grown, but not as much as my arms, back, legs or even shoulders.

My original plan was to start a cut at the beginning of March but I don't think I will. The main thing I want to avoid is cutting down to 10% BF or lower and having a low amount of lean mass and just looking skinny. So I think I am going to bulk for another month or two and aim to get up over 180. Assuming I stay around 15% BF, that will leave me with over 150 lbs of lean mass. I would rather be at ~170 and ~10% BF than lets say ~160 and ~9% BF.