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    Body recomp can be inefficient and can actually...

    Body recomp can be inefficient and can actually take longer than bulk and cut. Just remember that 'bulk' doesn't mean piling the weight on unless you are very skinny and underweight, it's more like a...
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    You likely will not get there in one phase. If...

    You likely will not get there in one phase. If you want to be around 195lbs, you might never get enough muscle (as a natural) to look lean. You probably need to set your target weight lower. More...
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    Looks like textbook slow weight gain OP. I do...

    Looks like textbook slow weight gain OP.

    I do find it harder to control weight gain. If I decide to cut which I hate doing, I get into a 'mode' where I am just eating roughly the same each day and...
  • Just from google: foods rich in potassium:...

    Just from google: foods rich in potassium: potatoes, sweet potatoes, avocados, turkey, dried apricots, leafy greens, dried peas and beans

    Fits with my general advice to aim for meat, eggs,...
  • Are you dieting? Being in a calorie deficit can...

    Are you dieting? Being in a calorie deficit can affect your mood negatively. Or perhaps you are in need of a deload.
  • Thread: Creatine

    by SuffolkPunch
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    Not sure what you want us to do. If she won't...

    Not sure what you want us to do. If she won't listen to a doctor, why would she listen to randoms from the internet?

    I take creatine and I'm pretty confident it's not harmful in any way. That's...
  • Eat the foods that provide your body with the...

    Eat the foods that provide your body with the nutrients you need - but reduce total calories consumed so that you are in a deficit.

    Keto is not magic and certainly not worth missing out important...
  • If you have a log of your bodyweight and calorie...

    If you have a log of your bodyweight and calorie intakes, you can judge your daily energy needs from that. Every 1lb lost means that you burned 3500 calories more than you ate in that time. Bear in...
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    Actually it's not clear how important frequency...

    Actually it's not clear how important frequency is.

    It's suggested that you train a bodypart more than once a week because that would be too long to wait. However, there are many other factors...
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    Yes, it's a reasonable rule of thumb and it...

    Yes, it's a reasonable rule of thumb and it should be the same for anyone not just men. It's not precise and assumes that the weight lost is pure fat which it obviously isn't going to be. There is...
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    Better to ask this in the main losing fat or...

    Better to ask this in the main losing fat or nutrition forum. Also read the sticky threads there.

    Don't use drugs, it's not necessary and we can't talk about them here in any case - because of...
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    Calculators often don't work properly for heavier...

    Calculators often don't work properly for heavier people because they make bad assumptions about your body composition and about how metabolism scales with weight.

    The only real way to do it is by...
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    You are just fatter than you think, 84kg is on...

    You are just fatter than you think, 84kg is on the large side for your height. Don't use genetics as an excuse otherwise you may as well give up now since you can't change them. But everyone can make...
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    Building muscle.

    Building muscle.
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    I'm not great at BF% calculations. You can ask in...

    I'm not great at BF% calculations. You can ask in the BF% thread in the Fat Loss forum but I would say your priority is to gain muscle at the moment.

    Nobody needs special nutrition advice unless...
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    Welcome - but you have some reading to do....

    Welcome - but you have some reading to do. Everyone needs a baseline of knowledge to save the forum regulars answering the same questions over and over. Read the "sticky" threads at the top of each...
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    When you are light, this happens - if you have...

    When you are light, this happens - if you have some muscle then you can look lean but small changes have a big impact - eat the wrong thing and your abs go away almost instantly.

    You might be...
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    Poll: I never recommend anyone who hasn't finished...

    I never recommend anyone who hasn't finished growing goes on a calorie restricted diet. You don't need to put your development at risk, you can just eat healthy food according to your appetite and...
  • If you stop training, it's not going to make the...

    If you stop training, it's not going to make the problem of you not liking your body go away.

    On the other hand, that might be a mental issue - perhaps seek out counselling / CBT

    Eating good...
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    That shouldn't matter. I go almost every day but...

    That shouldn't matter. I go almost every day but I only do a total of 4-6 sets because that's all the volume I need at the moment. It's total hard sets per week that counts.
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