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Stretching is super important, even more so to do it properly. I've had an injury due to over stretching and that caused more harm then good, if it hurts ease the tension!

We'll I never suggest counting calories unless you're overweight. Focus on having half your food intake come from protein sources instead of counting macros. Half your plate from protein, rest from...

Agreed with CommitmentRulz, the whole website's just a landing page looking to get you to sign up for their scam, wouldn't trust it with my info tbh.

The calories you eat don't matter as much as what you're eating. Make sure you prioritize high-quality protein, carbs, and fats.