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    Flat feet + legs and squatting

    19M, got very bad flat feet. Seen various podiatrists and physiotherapists over the years, nothing that can be done beyond surgery, which I'm not having. I have a range of problems since I grew up...
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    Lower stomach fat is the most stubborn. My...

    Lower stomach fat is the most stubborn. My stomach is flat and then I have this dip of fat that starts below my belly button that sticks out. I couldn't guess what weight. Just keep going until...
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    Dark purple marks

    Heavy and strenuous leg day yesterday. Maxed out on squats then did working sets much higher than I anticipated. Today I noticed a mark on the left-back of my knee, around 2cm wide and a dark purple...
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    I really don't overthink it. Bread is carbs, rice...

    I really don't overthink it. Bread is carbs, rice is carbs - bread is much better in my opinion. Having to pish about making rice when I got home always made it a chore. Now I just slap a wholemeal...
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    I'm eating 1700 calories and 165g protein. I work...

    I'm eating 1700 calories and 165g protein. I work out 3 times a week. I have lost a good amount of fat and actually made strength gains. Muscle loss is negligible. My biggest fear when starting a cut...
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    he's not a troll he's just delusional

    he's not a troll he's just delusional
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    No I'm not addicted to sugar. it tastes nice and...

    No I'm not addicted to sugar. it tastes nice and thats it. there's a reason the only 'sugar' I've had in a month is a 94 calorie chocolate digestive.

    No, not processed meats. Chicken breast, lamb...
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    what **** are you smoking brother ?? I want some...

    what **** are you smoking brother ?? I want some

    I'm depriving my body of carbs and my brain is telling me to load up on carb and calorie dense foods. ive had 5g of processed sugars in 4 weeks bar...
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    Eating times, sugar and 'spikes'

    I'm on my first cut. I've dropped 4-5 kilos since I started last month. I've been strict with the exercise and diet. Basically two meals a day, breakfast, then gym, sport drink before/during workout...
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    Black pudding

    @UK Thoughts on black pudding? Cooked in an air fryer away from oils. It gets a bit dry on the outside but it tastes the same. Anyone eat this religiously on their programs? Noticed any big benefits?
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    Reps for hypertrophy low reps for strength. If...

    Reps for hypertrophy low reps for strength. If you want to add muscle go for high reps. If you want to get a lot stronger do low reps. Or mix it up every 3/4 weeks.
  • Of course, if you're malnourished your growth...

    Of course, if you're malnourished your growth will be stunted. But if you're making sure you get all your essential macro and micronutrients and are only doing a small deficit combined with the...
  • I've never heard anything about cutting at 16...

    I've never heard anything about cutting at 16 stunting your growth. I think it's BS. I've seen so many people workout from the age of 13 onwards and they grow to completely 'normal' sizes. You should...
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    Ok, thanks. I'm just playing it by eye until I'm...

    Ok, thanks. I'm just playing it by eye until I'm happy with where I'm at. I'm not really doing anything wrong diet or training wise so it's just patience like you say. Just needed that first time...
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    It feels like I struggle to drop fat even at 1700...

    It feels like I struggle to drop fat even at 1700 calories. Regardless I'm able to get enough food in with 1700 cal and I just cut out processed foods/sugars completely. A little hunger at night...
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    Cutting results?

    I'm on my first real cut. I tried one this time last year but it flopped.

    I've been cutting for give or take 4 weeks now. I started at 90kg and am now just over 85kg. I am 5'9 and my 1RM stats are...
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    Do insertions affect muscle use?

    So I have bad bodybuilding insertions for my biceps(can fit three fingers between bicep and elbow with arm @ 90deg) and was wondering if it had an impact on what muscles were used during certain...
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    No matter what your genetics are you will always...

    No matter what your genetics are you will always lose weight by being in a calorie deficit. If you were stranded on an island without food you wouldn't be able to go much longer than anyone else...
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    there's no full-length mirrors in the house which...

    there's no full-length mirrors in the house which is why I'm going to try and find one tomorrow morning... it's 3am and everyone's asleep, the only mirrors I could take a photo in now are above the...
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    Alright. I'll get a front pic tomorrow morning.

    Alright. I'll get a front pic tomorrow morning.
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