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  • Also, 10lbs in 4 weeks would be mostly fat on any...

    Also, 10lbs in 4 weeks would be mostly fat on any program... 4 months maybe.
  • We can't tell if it's entirely bad from that but...

    We can't tell if it's entirely bad from that but I agree that if there is no proper resistance training and no progressive overload then it's a problem.

    Note: progressive overload can mean...
  • I see no pics. My default view is not going to be...

    I see no pics. My default view is not going to be cutting with your stats in any case. Long sustained mass gain of 1-2lbs a month...
  • Try the Fierce 5 dumbbell program. No you...

    Try the Fierce 5 dumbbell program.

    No you aren't too young but I would avoid dieting for a couple of years. Just eat healthy wholefoods like meat, eggs, vegetables, beans, nuts, fruit, rice,...
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    A couple of my previous - both used for at...

    A couple of my previous - both used for at several months.

    https://forum.bodybuilding.com/showthread.php?t=177900771
    https://forum.bodybuilding.com/showthread.php?t=176639701
  • 1. What if I told you that you don't need any...

    1. What if I told you that you don't need any preworkout...? I am sceptical of all such supplements. Probably little more than placebos.

    2. Yep, it's all you can do. There is no picture of your...
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    You won't find any clear cut evidence of there...

    You won't find any clear cut evidence of there being harmful substances in foods that are approved by the FDA or whatever the equivalent is in your country.

    I've seen some examples like phytic...
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    Which routine have you been using - and what was...

    Which routine have you been using - and what was the improvement in your working weights for each main exercise?
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    You only need to avoid foods that trigger your...

    You only need to avoid foods that trigger your appetite - because controlling your calorie intake is key. No foods have a negative impact on dieting other than if they cause you to overeat. That...
  • "bulky" means both more muscle and more fat. So...

    "bulky" means both more muscle and more fat. So this only happens if you actively overeat (what we usually call bulking).

    You can get a little stronger without gaining weight - but this has a...
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    I can't say I got that from it. If you try to...

    I can't say I got that from it.

    If you try to stay very lean, your leptin levels will remain suppressed.

    Or perhaps you mean the high chances of rebound weight gain which is more likely due to...
  • Permanent - no, not as far as I know. Leptin...

    Permanent - no, not as far as I know.

    Leptin should return to normal when you restore glucose.

    If you reach very low BF% then it may not come back up until you regain some bodyfat. This is why...
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    Hmm, this makes me think you haven't really found...

    Hmm, this makes me think you haven't really found what works for you. Your post history seems to indicate you are a novice.

    I wouldn't recommend a PPL for a novice. I would recommend starting with...
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    If you can't fit in the amount of volume that you...

    If you can't fit in the amount of volume that you need to do to make progress in 1 hour using regular 1-3 minute pauses between sets, and if jump sets or circuits enables you to do that then do it.
    ...
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    Speculative stuff: - there has been no trial to...

    Speculative stuff:
    - there has been no trial to confirm this but Lyle hypothesises that diet related drop in Leptin can be partially reversed - slowed but not halted - by having refeeds roughly 1...
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    Cliffs: Boring stuff: - a refeed is a...

    Cliffs:

    Boring stuff:
    - a refeed is a maintenance day with a very high proportion of carbs
    - refeeds help athletes maintain performance while dieting - putting the carbs around the workouts or...
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    Lyle on refeeds

    Interesting to see his updated opinions

    JzZW2iJqeLE
  • Try counting your calorie intake and reducing it...

    Try counting your calorie intake and reducing it to something that you can sustain long term. What you are doing is not working because it isn't sustainable. Fat loss is a long process, you can't win...
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    The answer is as many as you need to progress. It...

    The answer is as many as you need to progress. It probably won't be as much as Kai Green but is probably more than a complete novice.

    I can throw some averages at you. Most people need between 8...
  • Eating at maintenance after a lengthy diet is...

    Eating at maintenance after a lengthy diet is actually not easy because your appetite ramps up and you want to eat more and more.

    Maybe have one more day at maintenance, focus on mostly eating...
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