Hi. I lost 30kg. Now I have 67kg. I want to add lean mass and I know already that diet is almost everything and that's not a problem. I'm only wodering if you have some advice how to minimilize fat gain? Thankes a lot!
Just be sure to cut the carbs, eat only whole grain pasta/bread/ etc, have maximum 30g of protein per meal, 6 meals during the day. If you eat more than 30g of protein per meal the first 30g would end up being used by your body to heal the muscle tissue, the rest would become fat. Also work out with a range of 8-12 reps per set and give your muscles 2 days break between each session (if you work your push muscles out on Monday, your next push session would be on Thursday for example).