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    14,775

    Thursday Au 13 Pull Day C - (HB-3x8@65%)...

    Thursday Au 13 Pull Day C - (HB-3x8@65%)
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    GHR+2 (Lg purple) 5x9xBW *It didn't seem to make sense to hold a 2.5lb plate so I added a rep
    T-Bar...
  • Generic losing weight advice: 1) You have to...

    Generic losing weight advice:

    1) You have to control your calories, that's what moves your bodyweight up or down (Anything up to 1% of bodyweight per week is reasonable when losing weight)
    2) You...
  • Thread: Recomp

    by blue9steel
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    2
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    211

    Optimal is probably a mini-cut followed by more...

    Optimal is probably a mini-cut followed by more bulking but only you can decide if that is appropriate for your goals or not.
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    ^This, plus you also have to think about how much...

    ^This, plus you also have to think about how much you're currently prioritizing a particular muscle. For example a routine designed to maximize bicep growth is going to have a lot more work for...
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    347
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    14,775

    Wednesday Aug 12 Push Day B - (HB-3x8@65%)...

    Wednesday Aug 12 Push Day B - (HB-3x8@65%)
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    Inc DB Press+1 4x8x55w25
    Banded Bench 3x8x106w45
    Face Pulls 3x8x68.25
    Front Squats...
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    Eat a lot of fish and vegetables, hit your...

    Eat a lot of fish and vegetables, hit your macros, what's the hard part?
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    Personally I'd say you've pushed it well past the...

    Personally I'd say you've pushed it well past the point where you need a deload, so yeah take one. I'd take a couple of days completely off, then resume at half volume till all fatigue is...
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    14,775

    Tuesday Aug 11 Pull Day B - (HB-3x8@65%)...

    Tuesday Aug 11 Pull Day B - (HB-3x8@65%)
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    Upright Rows 3x8x76.75w45
    Calf Raises 3x8x237.75w135
    Bent Rows 4x8x148.5w95
    Plate Raises 3x8x35...
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    https://www.bmi-calculator.net/bmr-calculator/#res...

    https://www.bmi-calculator.net/bmr-calculator/#result

    BMR 1749.36

    https://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

    TDEE 2405.37

    At 162lbs your macros should be...
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    347
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    14,775

    Monday Aug 10 Push Day A - (HB-3x8@65%)...

    Monday Aug 10 Push Day A - (HB-3x8@65%)
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    Inc DB Press 4x8x55w25
    Bench 3x8x147w95
    Face Pulls 3x8x68.25
    Rope Pushdowns 3x8x37w20
    SSB Squats...
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    Ok, some questions then: 1) How many calories...

    Ok, some questions then:

    1) How many calories do you eat per day?
    2) What's your average change in weight over the last couple of weeks?
    3) What does a full day of eating look like?
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    9
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    376

    Calorie dense foods are your friend. A can of...

    Calorie dense foods are your friend. A can of planters mixed nuts is cheap, portable, not very filling and has something like 1800 calories.
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    When it comes to OTC supplements for the most...

    When it comes to OTC supplements for the most part that is true. No need to listen to anyone else though, try it yourself, keep careful notes and see if your own data shows it's effective...or not. ...
  • You've got a complex situation that would make a...

    You've got a complex situation that would make a Physiotherapist blanch. If you're going to seek professional help you going to want someone with a sports background who is used to folks that are...
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    347
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    14,775

    Friday Aug 7 Pull Day A - (HB-3x8@65%)...

    Friday Aug 7 Pull Day A - (HB-3x8@65%)
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    Chinups(lg Purple) 3x8x10 *Kind of weird adding weight and using a band at the same time but that's how I hit...
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    347
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    14,775

    The last mesocycle went really well with an...

    The last mesocycle went really well with an overall increase in theoretical maxes of 229.5lbs. Everything went up but a few exercises didn't go up by as much as I'd like so I'm going to add a bit of...
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    347
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    14,775

    Thursday Aug 6 - Push Day C (HB-RM@65%)...

    Thursday Aug 6 - Push Day C (HB-RM@65%)
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    Inc DB Press 50w25 SETS: 1 15
    Paused Bench 100w45 SETS: 1 16
    Face Pulls 58.5 SETS: 1 16
    Rope...
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    Think about this for a second, if it worked well...

    Think about this for a second, if it worked well you'd need a prescription.

    Yes, in theory DHEA and an aromatase inhibitor would work together, in practice the over the counter stuff is going to...
  • At 6'3" 211lbs, 1500 sounds way off. I have a...

    At 6'3" 211lbs, 1500 sounds way off. I have a slow metabolism and I'm smaller than you at 5'10" 198lbs but my BMR is around 1950 or so. It did drop a fair amount when I lost my first 60lbs but it...
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    I could do 8x8@65%, that would be tough but...

    I could do 8x8@65%, that would be tough but workable. 30 sec rest though, that would be insane. Even if I lived through that part I certainly couldn't do that for all exercises.
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