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  • You probably still have weight to lose but if you...

    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...
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    A lot of novices are really skinny all over. We...

    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...
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    This is the kind of thing I was talking about....

    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...
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    I think there should be some progression with a...

    I think there should be some progression with a particular exercise. If you don't repeat it for a couple of weeks because you've been doing a bunch of different stuff then that won't happen.

    So I...
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    It's not technically fasting since the shake...

    It's not technically fasting since the shake contain about 130 calories but for me it's not enough to trigger hunger. I can make it to lunch without feeling hungry which might not be the case if I...
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    https://www.strongerbyscience.com/research-spotlig...

    https://www.strongerbyscience.com/research-spotlight-if-body-comp/

    Beware as there are unsubstantiated claims made about IF. I prefer to stick to what there is evidence for. As always, a theory...
  • If you want, you could post the numbers here and...

    If you want, you could post the numbers here and I can run a line of best fit analysis. Just post a column of raw number, no commas or symbols - past 3 weeks would be best

    BTW 'starvation mode' is...
  • Do you have daily weigh ins for the last 2 weeks...

    Do you have daily weigh ins for the last 2 weeks or more?

    You could still be losing weight just with some water retention to make it unclear.
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    We do advise strength training when dieting. Our...

    We do advise strength training when dieting. Our advice comes from evidence such as controlled trials where groups of people have their muscle mass and other things measured carefully.

    Just...
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    If your training is good enough, your body will...

    If your training is good enough, your body will even draw calories from your fat reserves to build muscle (called 'recomping') but this process is less efficient compared to eating enough so that...
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    Check your diet using an app like myfitnesspal....

    Check your diet using an app like myfitnesspal. You should be getting at least 120g of protein per day from all the food and supplements you are consuming.

    If that checks out, you could certainly...
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    It could have changed without it being obvious on...

    It could have changed without it being obvious on the surface.

    For example, even if your weight stayed the same, you could have gone from 22% bodyfat to 18% - that would represent muscle gain and...
  • I don't want OT spam in this forum, that's what...

    I don't want OT spam in this forum, that's what the misc is for
  • You should be thinking the opposite: if you were...

    You should be thinking the opposite: if you were able to get 3 sets of 8 then it means sets 1 and 2 were leaving some effort left in the tank. It's natural for reps to drop from set to set if they...
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    Make sure you are on a balanced routine - Fierce...

    Make sure you are on a balanced routine - Fierce 5 is an example of a routine that specifically aims to balance the workload around each joint to prevent imbalances.

    There are a few rehab...
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    ^ As the guys above have said, keep it simple. ...

    ^ As the guys above have said, keep it simple.

    Losing weight is about the broad strokes, not about precision. Just set a daily calorie target and don't exceed it. Do this for 2 weeks, weighing...
  • Personally, 1 night doesn't affect me much unless...

    Personally, 1 night doesn't affect me much unless it's high volume training (which it seldom is these days). A few nights on the trot and it does start to take its toll though...
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    Given that a typical workout probably only burns...

    Given that a typical workout probably only burns maybe 100 - 200 calories over and above what you'd normally be doing , I suspect there is no reason to use any kind of special post workout protocol....
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    At a guess I would say that it depends on the...

    At a guess I would say that it depends on the level of glucose in cells and in the blood stream. In other words, it depends on how much was burned during exercise and how much is available to replace...
  • My general approach to dealing with cramping is:...

    My general approach to dealing with cramping is:

    1. Check you are well hydrated. If you sweat a lot, make sure you are getting enough electrolytes...
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