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Type: Posts; User: Tommy W.

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    If you want to lean out you'll need to drop

    If you want to lean out you'll need to drop
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    If you have little or no muscle mass in your pecs...

    If you have little or no muscle mass in your pecs then a small amount of fat will look bad. You may need to start adding mass now.
  • You won't gain fat in a cal deficit. You were...

    You won't gain fat in a cal deficit. You were eating way more than you thought. At your height 1300 is about right if you count accurately.
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    You need to cut calorie consumption to shed fat....

    You need to cut calorie consumption to shed fat. You have to either add muscle or lose fat. Each are done with different calorie consumption amounts.
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    If you stay with 7-10 just add weight when the...

    If you stay with 7-10 just add weight when the current weight becomes easy. Shorter rest periods also add to the intensity at that rep range. Ideally, have some days that you train in the 4-6 range...
  • If your protein is adequate you don't need BCAA...

    If your protein is adequate you don't need BCAA supplementation. The more protein you can get in the better while leaning out. You stay more satiated and the TEF of protein is 5 times that of carbs...
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    It has no bearing. You meet a certain deficit to...

    It has no bearing. You meet a certain deficit to lose fat and you have a certain surplus to gain muscle and as little fat as possible. Sometimes it's easier to vary the effects with cardio rather...
  • Just start SOMEWHERE and adjust after 4 weeks....

    Just start SOMEWHERE and adjust after 4 weeks. The calculators are all over the place an will confuse you. 2000 cals a day is always a good place to start then review in a month and raise cals if...
  • At 5-5 and 203 1600 is fine but it doesn't leave...

    At 5-5 and 203 1600 is fine but it doesn't leave you much room to drop once you plateau. If you're losing more than 2 lbs a week after a month I'd raise to 1800. The thing to realize though is your...
  • You didn't add muscle

    You didn't add muscle
  • If your body is in fatloss mode and you cheat...

    If your body is in fatloss mode and you cheat once a month you'll just slow the fatloss or halt it. It takes time for the body to switch gears from being catabolic to being anabolic if you've been in...
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    Try cutting back on volume. You won't be gaining...

    Try cutting back on volume. You won't be gaining any muscle in a deficit so you need to adapt your training to your goal and diet. The diet won't allow muscle gain and the goal is to keep the muscle...
  • It depends on how big or small your deficit is...

    It depends on how big or small your deficit is the other 6 days a week and how big your cheat is. Add up your weekly cals and divide by 7. This number is your daily average and will tell you where...
  • How much does a car cost?

    How much does a car cost?
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    To say a certain exercise is bad or dangerous is...

    To say a certain exercise is bad or dangerous is unrealistic. This is always dependent on the individual performing the exercise.
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    Gotcha sorry I misread your post. Do remember...

    Gotcha sorry I misread your post. Do remember though that as you lean out you want a smaller deficit and as a result of leaning out your actual maintenance cals go down. You want to figure 30 calorie...
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    Don't go 1200 cals. Start higher and work down....

    Don't go 1200 cals. Start higher and work down. 1400 is about as low as you want to go as any less and you'll have a difficult time getting minimum nutrients in.
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    First thing I do is cut back on wine. Alcohol...

    First thing I do is cut back on wine. Alcohol when adding lean mass just adds fat. 5 beers a week adds close to a pound of fat a month
  • Thread: Carbs

    by Tommy W.
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    Why are you doing a KETO diet and swimming...

    Why are you doing a KETO diet and swimming competitively? Not a great combo
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    Yes those work. I have a massager that is just a...

    Yes those work. I have a massager that is just a big flat orbital sander so a small one would work also maybe even better.
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