I’m a 33-year old guy and my BMI is in the overweight range. My build is fairly average for my age: a bit of a belly, but basically fit looking.
When I experimented with a high calorie diet in the spring, I gained a ton of weight (reached BMI 30), and the weight was a combination of fat and lean mass. It was far from ideal both aesthetically and athletically–and I cut most of the weight this summer through dieting and exercise. I think refeeding must be done strategically to avoid unwanted fat gain.
I’m trying again with a modified high calorie diet (still no restriction, just different ratios) and I’m also running and lifting weights instead of just resting. I can’t report much else yet because I don’t know the long-term results–but short term, I am seeing amazing progress in my energy levels and endurance.