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Form check video would help to check lower back / hip position.

For me, focusing on romanian deadlifts with proper form helped - as did the hip abductor machine that you generally only see women...

It doesn't have to be formally planned using percentages and I too like the idea of reactive training such as using reps in reserve to decide how many reps to do each set. But whatever strategy you...

Not sure how useful it is to bump a 3 year old thread just to poke holes. OP is long gone. Evolve and move on.

I can't see your pictures but you sound pretty light. I would expect to advise muscle gain if I could see them.

Ignore the results of BF% scales. They are notoriously unreliable. Unless you got...

You can get ultrasound probes to use on your own. They might do something if the problem is muscular or connective tissue. They won't do anything if the problem is the joint surface or cartilage. So...

Fat is OK. If you use grams not percentages - and if you are overweight, it's better to use your lean body mass or target body mass not your current body mass when doing the sums.

Calorie level...

You don't lose anything in a week or two other than a little motor pathway learning (technique) which quickly comes back when you start training again.

Enjoy your time off, come back with renewed...

I investigated this and other forms of carb manipulation a while ago and concluded that there is no benefit to messing with carb levels day to day. There is no objectively measured evidence of this...

I echo the suggestion to read the sticky threads - we all need a certain basic level of knowledge and it's condensed into those threads.



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Fat cells can retain water to replace the lost fat. This seems to be made worse due to the stress of calorie restriction. Increasing calories relieves the stress and you are more likely to drop the...

I don't eat 6 times a day so clearly I wouldn't recommend that. It would just trigger my appetite all the time.

2011 thread...

Same here.

I have a spreadsheet which I put foods I commonly eat onto. So each day I just have to put in the number of portions and it calculates total calories and grams of protein.

Typical...

You've been losing weight, this always places a restriction on any muscle growth. Sometimes, people make no progress at all beyond the initial newbie gains while they are dieting. Although I think...

Muscle gain is what I would recommend because it is what takes the longest and therefore you should be doing more of it. Eat at about maintenance so you keep your body weight constant and aim to...

Before and after weight?
What progress have you made with maximum effort lifts (can be given as, say, a 10RM - doesn't have to be a 1 rep maximum).

Yes

You probably still have weight to lose but if you are bored of dieting, you could certainly spend some time gaining muscle. Remember you don't have to pile weight on to gain muscle, just very slowly...

A lot of novices are really skinny all over. We have different bodyfat levels and distributions but that doesn't mean you should do something different to the basic advice to train your whole body...

This is the kind of thing I was talking about. The idea that IF is objectively better has not been proven - especially when compared to another diet that a health minded person might follow but...