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Does anyone have any experience with the New continuous format used by organizations like the nanbf and ifpa? Does each class complete finals and trophies then move on to the next? Or does every...

Pic...but prob not 6% calipers are damn near useless besides tracking progress

Over training is overrated. In actuality it doesn't exist. Under recover however is very real. That said as long as you consume the correct amount of calories to put you ina healthy deficit you can...

You are out of your mind if you think you can perpetuate eating that amount of calories and lose weight! My 6 year old weighs 55 lbs and eats that much, do some research dude...seriously can't...

Hour lacking definition due to bodyfat, however, you still have very little muscle. Continue to get stronger in the gym eat enough food based on personal macronutrient needs. And after a year or two...

Lift heavy, lean bulk...

What type of excersizes are you using to work your glutes, and what rep range? And soreness isn't always indicative of muslce growth, however, i would expect initial soreness especially on new...

At first glance i would say your calories seem pretty low for your stats. However, considering you only lift 3 times a week with little or no cardio it looks very good. But I would recommend, as your...

I recommend you ALWAYS reverse diet when coming off of an extended fat loss phase (8+ weeks). Layne Norton has a comprehensive video explaining the importance of reverse dieting. Primarily, you're...

x2 wasting time...a proper mini cut should last 3-6 weeks aiming to lose 6-12 lbs

At your height I don't see any problem with 130 lean. In my avi I am 165 and I am 4 inches tamer than you which translates pretty closely

yes, however, I don't like the cheat day hangover that I get from 2 days in a row so I usually keep it to 1 day,

There's nothing wrong with eating egg whites I dont understand why I hear this comment so much. "why don't you eat the yolks" There is no special ingredient in them, I haven't eaten a yolk in...

glutamine is a complete waste of money

You should eat stickies...alot of stickies

Egg whites, low fat hash, ff cheese...use full fat if you got the macros for it

I refeed every 7-10 days starting on the 2nd week of my diet and I NEVER hit a plateau. However, If your bf is above 15% you dont need to refeed. You can take the advice from the other posters,...

I don't understand why people constantly say Keto is not a diet, it is a lifestyle. It certainly is a diet, a diet where you must refrain from consuming carbohydrates. Yes, it can be a lifestyle for...

IF is simply an eating schedule, therefore it is no more beneficial or less beneficial than eating 6,7,8, or 9 times a day. That being said, your schedule looks perfectly fine if it is your...

you definatly can have cheat meals, however, it will set you back a LITTLE bit more than having just a cheat meal. I incorporate one cheat day every two weeks in place of my refeed day. I typically...