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    Sticky: I was wondering when doing the SLDL do i need to...

    I was wondering when doing the SLDL do i need to squeeze my back all the way? i always felt that i could my back could contract more.
    Any nice exercises to add? Shrugs etc? im completing my 4th cycle
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    Sticky: Thanks man

    Thanks man
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    Sticky: Doesn't that mean I won't gain muscle If I go on...

    Doesn't that mean I won't gain muscle If I go on a cut? What's a bb routine? Can u explain what a deload is? What do you mean where can I go?
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    Sticky: I'm completing my fourth cycle this week. I...

    I'm completing my fourth cycle this week. I trained without caring about my diet. I'm already fat at first but I also can't seem to see any muscle gain... A little but not much. Should I go on a...
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    Sticky: Missed my bench press by one rep on week five...

    Missed my bench press by one rep on week five heavy day. Twisted my elbow the day before and it felt funny... Can I bump up the weight? Only 105lbs... My bench press sucks
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    Sticky: I don't Feel sore anymore after 3cycles. Is it...

    I don't Feel sore anymore after 3cycles. Is it okay?
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    Sticky: Did my warm up sets wrong for three cycles failed...

    Did my warm up sets wrong for three cycles failed bench press twice. I Feel like a dimwit for missing the details. I thought it was 90 80 percent instead of half and quarter. But it didn't affect...
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    Sticky: 5'9' 209lbs about 25% body fat TEE=95*41=3895c...

    5'9' 209lbs about 25% body fat

    TEE=95*41=3895c
    BMR=1909c using Katch-McArdle
    Carbs=7.5*95=712.5g
    protein=2*95=190g
    fats=1*95=95g

    i want to cut so using TEE 3985*90/100=3505.5 i should be...
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    2,381
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    598,009

    Sticky: 5'9' 209lbs about 25% body fat TEE=95*41=3895c...

    5'9' 209lbs about 25% body fat

    TEE=95*41=3895c
    BMR=1909c
    Carbs=7.5*95=712.5g
    protein=2*95=190g
    fats=1*95=95g

    i want to cut so using TEE 3985*90/100=3505.5 i should be eating this? i kinda...
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    k i get it dude thanks repped

    k i get it dude thanks repped
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    yea man i will work on my form. but is there any...

    yea man i will work on my form. but is there any laid out plan for me to follow?
    man there's so much to follow any bodyweight programmes cause those are for weights....
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    Bump!

    Bump!
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    gonna go to another state and further my studies...

    gonna go to another state and further my studies so until then if everything goes well i might go to india 2
    i don't wanna sit by so i'm thinking of what to do loool yea man
    so is there any thing...
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    yea man i don't have any trouble meaning the...

    yea man i don't have any trouble meaning the weights are too light for me
    but my mother says its just a waste of money since i just 1 month then i'm going
    to another state that just means i dont...
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    i have not trouble doing bench press squat etc...

    i have not trouble doing bench press squat etc with dumbbells but they're not heavy enough
    so while losing my fat i also dont wanna lose muscle

    Monday: Chest, Shoulders, Triceps
    Dumbbell Bench...
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    1month plan! Impossible??!

    I don't have gym memberships but i have a treadmill and 12.5kgs dumbbells.
    I look really fat about 25% BF alot round the thighs and abs
    so my best bet now is CUT first right since i don't even have...
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    okay thanks guys repped will count my macros and...

    okay thanks guys repped will count my macros and eat properly hope i get in shape haha
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    so the thing is i can still follow the plan i...

    so the thing is i can still follow the plan i made but just need to look at my diet is that it?
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    i will do the research on the calories but man...

    i will do the research on the calories but man cant i do anything without a barbell even though i know its important but
    i'm still not in the situation to get one....
    cant i gain muscle while...
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    i'm asian so we kinda eat a lot of rice so i'm...

    i'm asian so we kinda eat a lot of rice so i'm just gonna stop eating rice which consist mainly of carbs

    and man i just wanna get better for these months and finally find a gym after i can drive...
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