What are your fitness goals and what's your plan to attain them?

[ZenLefty]

8. That's a very good question

They say that strength is made in the gym, and muscle is made in the kitchen. Since muscle fibers don't materialize out of thin air, you gotta eat an excess of calories to make gains. The general rule of thumb is that for every 2 pounds gained, 1 pound will be muscle and 1 pound will be fat. This is assuming you're getting an appropriate amount of protein and consistently lifting an appropriate amount of weight. I shoot for .8 to 1 gram of protein per pound of lean body mass.

The only way to know for sure is to calculate your lean body mass, which essentially is your weight at 0% body fat. There are ways of doing this, the degree of accuracy being inversely proportionate to the cost and inconvenience. I use a combination of things, but primarily I look in the mirror, I use a bioelectrical impedance scale, and I use a measuring tape. I measure around the upper arms, upper legs, calves, chest and waist. If in 12 weeks I've gained 10 pounds and still have a 36" waist and good definition, AND I'm stronger in key areas I'm working on, I'll know I'm on the right track. Conversely, if my clothes are fitting too tight then I'll know I'm on the wrong track.

In the end, because all of these methods can be wildly inaccurate, it's really about knowing your body. Personally I don't care so much about body fat as long as I gain strength and endurance, but I try not to get too thick in the middle.