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  • If you join a gym, you can head the the Workout...

    If you join a gym, you can head the the Workout Programs forum and look at the sticky threads. Fierce 5 is a good program choice.

    If you can't join a gym, use the link I provided above.
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    For the latest on volume recommendations, have a...

    For the latest on volume recommendations, have a look at this:

    https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/
    ...
  • I would zig-zag your fat loss and muscle gain...

    I would zig-zag your fat loss and muscle gain goals... muscle gain is what will make the difference between being a stick and being lean and toned. It's also what takes the longest so don't keep...
  • It's normal for back to round when doing a max...

    It's normal for back to round when doing a max effort deadlift. It's not a good idea to let it happen too often though. You'll lift more - up until the point where you injure yourself... better to...
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    I agree. If you can get away with a protein shake...

    I agree. If you can get away with a protein shake before bed without adverse effects on sleep, you can try that if you want.

    I do that and I find it makes me get up in the night to go for a pee -...
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    This is probably the point in the diet where...

    This is probably the point in the diet where muscle loss is most likely - so I certainly wouldn't exceed the 1% per week rule-of-thumb right now.

    How much do you weigh? Unless you are still...
  • If dropping carbs results in less calories...

    If dropping carbs results in less calories consumed then you will lose fat.

    The rate of fat loss will be the same as if you reduce calories by the same amount from fat or protein however.

    In...
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    I do but only because it usually tastes better...

    I do but only because it usually tastes better and you can (for example) fry it without a load of water coming out and turning into a boil instead of a fry.
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    Cheaper chicken often contains more injected...

    Cheaper chicken often contains more injected water. Frozen chicken is usually the cheaper stuff compared to fresh.

    If the total calories per unit weight (raw) is lower in the frozen, you'll know...
  • OP hasn't posted since 2017 but perhaps others...

    OP hasn't posted since 2017 but perhaps others will give you the benefit of their advice.

    I personally self administered ART (active release therapy) along with avoiding certain grips during curls...
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    Foam rollers fall into the same category as...

    Foam rollers fall into the same category as stretching. Muscle knots are a real phenomenon - but everyone has them and you can never get rid of all of them - it would be a waste of time trying....
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    Not really Different people have a different...

    Not really

    Different people have a different tolerance of carb intake. Some find it gives them energy to workout better, others find it makes them sluggish. You have to experiment. There is no...
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    Flexibility needs to match the usable range of...

    Flexibility needs to match the usable range of motion of a muscle. We have tension in muscles for a reason - too much flexibility can actually be harmful for a joint.

    It is not stretching that...
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    Muscle damage is not a causal factor of...

    Muscle damage is not a causal factor of hypertrophy. In fact excessive muscle damage has been shown to prevent quality training and harm results.
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    Do what the doctor recommends first and foremost....

    Do what the doctor recommends first and foremost. Keto is not so bad because high protein foods like meat and eggs fill a gap and minimise the hunger.

    Keto has been shown to help with type II...
  • Being in a deficit is not going to help but you...

    Being in a deficit is not going to help but you should still be able to make progress on a decent program.

    You probably don't take the measured approach needed to sustain progression - if you jump...
  • Skinny people tend to over estimate how many...

    Skinny people tend to over estimate how many calories they've consumed. This is well established by clinical evidence.

    Binging for the camera is one thing - but what is their average intake over a...
  • This is good:...

    This is good: https://www.strongerbyscience.com/no-gym/
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    Yep, it is slow. Ignore "transformations" you...

    Yep, it is slow.

    Ignore "transformations" you see because there is a lot of smoke and mirrors involved. There are various factors at play such as
    - actually already built lots of muscle - just...
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    Reduce calories Expect to be hungry, this is...

    Reduce calories
    Expect to be hungry, this is normal. You can compensate by eating bulky low calorie foods like vegetables and lean meat

    Apart from that, support your body composition changes with...
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