I started lifting last week.I have decent knowledge of exercises and form, and have done it before so no issue there.
Started at 163.2lbs and 158% bf.
I am now at 163.2lbs (yes that's correct) and 15.4% bf.
This equates to roughly 0.7lbs of fat replaced by muscle.
I consume 2600 calories a day at 6.0ft tall.
Are these good results as far as muscle building goes or should I up my calorie intake ? Sticky sais gaining a pound per week.
I find it easier to eat fats than carbs. Currently I eat 25% calories from fats, how much higher can I go without adverse effect ?
I'm considering the purchase of supplements. If you hit your macros without, how efficient is a protein powder formula ? Does it complement your diet through micros or others ? What about creatine ? Amino Acids ?
What's the deal with fiber ? I hear it's important but so far the only reason i've found it is because it's "filling". What are some other micros i need to watch out for ?
Lastly, on other matters,
I cannot find a consensus for how often ab work should be done. What does Veeky Forums think ? Answers range from every day to like any muscle group.
How far into working out should i worry about isolation for glutes ? Current leg routine is Squat 5*10 + Hamstring curl 5*10 + Calf raises 5*10.
Thanks so much for any information that you can provide.