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    Two I advise for women in general are these two:-...

    Two I advise for women in general are these two:-

    https://liftvault.com/programs/strength/strong-curves-program-spreadsheet/ - Strong Curves

    https://atlargenutrition.com/baby-got-back-routine/...
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    Post a pic for better advice, but if you are 25%...

    Post a pic for better advice, but if you are 25% bf you will need to cut or attempt a recomp (slight caloric deficit).

    No eating to maintain will not cause that much difference even as a beginner,...
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    Shrimp Fajita Shrimp Broccoli Lo Mein Seafood...

    Shrimp Fajita
    Shrimp Broccoli Lo Mein
    Seafood Jambalaya
    Maple Dijon Salmon
    Honey Garlic Salmon
    Baked Cod
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    Wasn't that done on elite athletes? They would be...

    Wasn't that done on elite athletes? They would be closer to genetic potential so not sure how much that is related to this scenario. And was questioned in both the study itself and in this study when...
  • Sticky: I am afraid to say it but I would believe that...

    I am afraid to say it but I would believe that the previous pic was a tad under estimated on my behalf compared to these (no offence more of lighting)

    https://imgur.com/a/83RFCYc

    Due to the...
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    As I stated in this post:- ...

    As I stated in this post:-

    https://forum.bodybuilding.com/showthread.php?t=177822121

    At 19 and at your weight I personally believe you are fine to aim for 2lbs a month. At your lifts number as...
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    As your previous post why would cutting fruit and...

    As your previous post why would cutting fruit and dairy cause any difference?

    Seeing as in your previous post you stated you consumed protein powder which contains whey:-
    ...
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    Tuna Salad Shrimp Alfredo Seafood Spaghetti...

    Tuna Salad
    Shrimp Alfredo
    Seafood Spaghetti
    Salmon Burger
    Crab Cakes
    Bruschetta Salmon
  • As everyone else has said you will need a mass...

    As everyone else has said you will need a mass building phase in order to build a complete physique.

    Dont be one of these people who aim for abs and forget about the rest of their physique.
    ...
  • Sticky: Before:- Around 30% After:- 20-22% I...

    Before:- Around 30%

    After:- 20-22%

    I would say around 10kg would have you there.



    Yep 13%
  • Same advice you should be bulking. Aim to gain...

    Same advice you should be bulking. Aim to gain 2lb a month whilst progressive getting stronger and increasing volume.

    You have very little fat and you will be extremely light if you keep trying to...
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    Cilantro Lime Salmon Bowl Baked Swordfish &...

    Cilantro Lime Salmon Bowl
    Baked Swordfish & Tomato
    Broiled Snapper
    Salmon Steak
    Seared Scallops
    Lemon Garlic Mahi Mahi
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    Well depending on when you do your training will...

    Well depending on when you do your training will depend when you eat if it was me. I personally like to eat before working out and I will have a protein rich meal a few hours afterwards. Therefore if...
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    Then I advise you leave your trainer as they...

    Then I advise you leave your trainer as they obviously know nothing about nutrition.

    Read the stickies in the nutrition section for all up to date scientific backed guidance.
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    It depends on how long you wish to have your...

    It depends on how long you wish to have your eating window. Personally if I was going to do IF I would stick to the 16:8 window as it the most common and easiest to fit it in a normal lifestyle.
    ...
  • Sticky: Near 13% would need to see with your arms down. ...

    Near 13% would need to see with your arms down.



    18% would be close estimate. Personally cut a bit more probably to 160lb then bulk.
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    The question is on how many legs four or two. If...

    The question is on how many legs four or two. If it is the latter that could be interesting menu
  • A caloric deficit, I found is best to drop fat.

    A caloric deficit, I found is best to drop fat.
  • And had a nice cut lawn.... ...

    And had a nice cut lawn....

    https://bestmower.reviews/wp-content/uploads/2015/12/Professional-Lawn-Care-and-Maintenance-How-Much-Does-it-Cost-860x450.jpg

    Get well soon and back lifting, I will...
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    Lobster Salad Baked Salmon Fish Tacos Baked...

    Lobster Salad
    Baked Salmon
    Fish Tacos
    Baked Catfish
    Grilled Halibut
    Lemon Garlic Shrimp



    Maybe seaweed..... ummm that is all I can think of except some algae powders but that isn't really...
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