On the fundamental level, gaining or losing is about knowing ur macro needs and fill them with foods that fits into your lifestyle that is sustainable in a long period
I highlight the word lifestyle because everyone has different lifestyle and diff liking of foods. Once can eat chicken breast all day but one might not
I highlight the word sustainable because it is a marathon, you'll be doing the same practice for the rest of your life.

https://www.iifym.com/iifym-calculator/
http://nutritiondata.self.com/

Success is often about how long and how tough one can sustain a challenge. Gambateh!

This post has been edited by helven: Mar 2 2017, 12:59 PM