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  • The answer would be different for a powerlifter...

    The answer would be different for a powerlifter vs. rubgby player vs. competetive bodybuilder.

    For the weekend warrior, it's entirely up to you. These aren't rules, just what experience says will...
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    No, rep range doesn't necessarily determine...

    No, rep range doesn't necessarily determine muscle growth. It was more likely to be a time / consistency / exertion problem.
  • Sure, if your TDEE is about 5700

    Sure, if your TDEE is about 5700
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    That 25g is a floor - you can go over and IIRC...

    That 25g is a floor - you can go over and IIRC there is some evidence that full body training requires more.

    So hit your daily requirement of 1.4-1.6g per kg of lean body mass in 4-5 feedings
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    It's not just about absorption rates, there is...

    It's not just about absorption rates, there is also the muscle full effect to consider. It takes around 4 hours for a protein synthesis cycle in response to sufficient leucine to complete.
    ...
  • I alternate between ab wheel and dragon flag...

    I alternate between ab wheel and dragon flag twice a week ATM
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    The Nutrition forum. I mean, there are so many...

    The Nutrition forum.

    I mean, there are so many ways of making a 'good' diet, most of it is preference but ultimately it comes down to consuming enough essential nutrients for your goals - there...
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    One piece of advice could be to keep it simple so...

    One piece of advice could be to keep it simple so you aren't reliant on soaring levels of motivation to get things moving. If you do elaborate meal prep and/or macro counting then it can be easy to...
  • Look at Fierce 5 in the sticky threads of the...

    Look at Fierce 5 in the sticky threads of the Workout Programs forums. This routine was purpose made for exactly your case.
  • I agree with the above, you are chasing the last...

    I agree with the above, you are chasing the last 0.01% when you will make big health improvements - and most likely hormonal improvements just by losing weight and eating healthier foods. It's ...
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    I agree with the above OP. It will be muscle...

    I agree with the above OP. It will be muscle gained that most impacts your physique when you are older. You will look better in clothes and find it much easier to maintain leanness rather than trying...
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    There is a lot of individual variation but you...

    There is a lot of individual variation but you can get an estimate using a 1RM calculator

    https://calculate1rm.com/

    For example, if 10 reps with 100 gives a 1RM of 133:
    then 6 reps with 115 is...
  • Restrict what you eat to unprocessed foods and...

    Restrict what you eat to unprocessed foods and you probably find it easier to maintain lower calorie intake. Vegetables of all kinds, fruit, meat, eggs, beans, lentils etc.
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    volume is not fixed. Everyone has a current...

    volume is not fixed. Everyone has a current volume requirement and it changes over time. As mentioned, how you measure volume depends on exertion levels in each set. You migtht not getting as close...
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    If one source contradicts another, often it's...

    If one source contradicts another, often it's because they are talking about something which doesn't really matter to results. That should be your default position - focus on the basics which are...
  • You are just skinny, I don't even need to see a...

    You are just skinny, I don't even need to see a photo. If you think you are fat it must be part body dysmorphia and partly because you have very little muscle to give you shape.

    So my answer is to...
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    Way to get angry with a 2015 thread.

    Way to get angry with a 2015 thread.
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    It has happened to me too. Probably bloodflow to...

    It has happened to me too. Probably bloodflow to the head - perhaps something pinching in the neck area. I like to use high rep overhead shrugs to exercise the area. You can also do facepulls or...
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    A good way to start would be to eat 2 meals a day...

    A good way to start would be to eat 2 meals a day at fixed time with no snacking in between.

    Restrict what you eat to meat, eggs and vegetables. You can eat to appetite with these foods without...
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    Sounds fine to me, if anything there are things...

    Sounds fine to me, if anything there are things you can make simpler and just focus on the thing doing the work - the calorie deficit - which is achieved by whatever means necessary.

    Eating low...
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