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    There is no need to use percentages. You need to...

    There is no need to use percentages. You need to meet or exceed sufficient levels of protein (1.6g per kg of bodyweight) and fat (about 0.8g / kg)

    You can use any combination of macros that...
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    It's unlikely that you really need that amount. ...

    It's unlikely that you really need that amount.

    The maximum protein that has been shown to make an improvement in research is 1.6 grams per kg of LEAN body mass.

    You could be well under this...
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    There is a lot of overlap - read the mass vs....

    There is a lot of overlap - read the mass vs. strength sticky thread.
  • Cutting at 140? Often when we see such a case,...

    Cutting at 140? Often when we see such a case, the person is better served by trying to gain muscle first. Pictures would help determine this.
  • I don't know but I regularly take walks of around...

    I don't know but I regularly take walks of around 20 mins maybe 4-5 times a week. I doubt it makes much difference to my body composition goals but I like walking in nature, that's the only reason....
  • Have a look at All Pros Simple Beginners routine...

    Have a look at All Pros Simple Beginners routine in the sticky threads. It has quite a measured progression method with only one heavy day per week - other days being medium and light days. This can...
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    Pictures would help If not, post height,...

    Pictures would help

    If not, post height, weight, age etc. Max lifts would help, these can be given as rep maxes - e.g. 10 reps of squats with 100kg.

    Essentially the answer to love handles is...
  • True but if you think about shoulder exercises in...

    True but if you think about shoulder exercises in general, there are lots of alternative presses and such like. Also variations can mean different rep ranges and levels of intensity (RIR) in each...
  • I refer you to the same answer I gave here: ...

    I refer you to the same answer I gave here:

    https://forum.bodybuilding.com/showthread.php?t=181762023&p=1668688293#post1668688293

    Since it's basically the same question.
  • It's stupid to assign percentages to it. If...

    It's stupid to assign percentages to it.

    If you want a pseudo mathematical answer, you need to apply the Pareto principle to both lifting and nutrition - do the simple basics in both disciplines...
  • Probably not much at all. If they 'work', it's...

    Probably not much at all.

    If they 'work', it's because they either provide a slight stimulant like caffeine or they help suppress your appetite slightly.

    My experience with my own body is that...
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    The general way of doing it is to train your...

    The general way of doing it is to train your entire body (i.e. all major muscle groups) with weights and eat enough protein rich foods (mostly wholefood or at least minimally processed stuff) to gain...
  • If it triggers your appetite like a lot of 'junk'...

    If it triggers your appetite like a lot of 'junk' foods do so that you eat more calories than you burn then yes it will make you gain weight.

    If you can stick to you calorie budget for the day...
  • Ah sorry, I should have noticed that :-/

    Ah sorry, I should have noticed that :-/
  • Injury risk is also relative to how strong you...

    Injury risk is also relative to how strong you are, not (just) related to absolute weight.

    A novice could injure themselves with 225 (and I did back in the very early days) but now, it's not even...
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    It's a good question but we also know that you...

    It's a good question but we also know that you don't have to go right to failure. There is a tendancy to take a general principle and apply the "more is better" argument which doesn't always work in...
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    Re: the brosplit question, I have a theory that...

    Re: the brosplit question, I have a theory that waiting a week might make the stimulus fresher - so perhaps it would take longer to make progress at first but it would keep working for longer too.
    ...
  • Maybe a jump in weight from glycogen, food in...

    Maybe a jump in weight from glycogen, food in transit and water uptake. But 1lb of fat is still going to take 3500 surplus calories just like it always does.
  • If it's a hat shop, you could really streamline...

    If it's a hat shop, you could really streamline your day.
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    A Karen with no filter :) Sorry couldn't...

    A Karen with no filter :)

    Sorry couldn't resist but I agree, it seems like the most basic requirement...
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