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    This is almost my exact story, except my...

    This is almost my exact story, except my catastrophic rotator tear included my bicep tendon rather than a bone fracture, and I was 44 when it happened 3 years ago. If you have a great surgeon and a...
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    Although I've been training for 20 years, I...

    Although I've been training for 20 years, I didn't get serious until my mid 30's, and my best hypertrophy gains were in my early to mid 40's.
  • Sticky: I'd say you are quite lean, 10-12%.

    I'd say you are quite lean, 10-12%.
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    These are some very good suggestions. I've been...

    These are some very good suggestions. I've been on Keto for 3 weeks, and down 7.5 lbs. only planning to run it for 8 weeks or 20 lbs, whichever comes first. Macros are 8/30/62 in support of muscle...
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    Ok. First of all, if you are doing a full body...

    Ok. First of all, if you are doing a full body program, you really need to dial that down to 3x per week to recover properly. Or are you just training one muscle group per day? Can you give me a list...
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    I'm assuming you are looking to gain quality...

    I'm assuming you are looking to gain quality muscle weight. We need more info. What is your current height and weight? What is your workout protocol/schedule?
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    I had an incident 4 years ago. Catastrophic tear...

    I had an incident 4 years ago. Catastrophic tear of my left rotator cuff and bicep tendon. Snapped like a rubber band while doing 320 on a BP. Lost all strength in left arm. Bar came crashing down on...
  • I test 1RM before and after a new workout...

    I test 1RM before and after a new workout program. I tend to rotate programs every 3 months. For example, I'm currently doing a Upper/Lower split right now, with a heavy and light day for each. I'll...
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    So far, so good. Averaging 29g net carbs since I...

    So far, so good. Averaging 29g net carbs since I started. Ketones still hover between low and moderate. As of this morning, I'm 180.0. Four pounds lost in 9 days. I had a few days of some minor keto...
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    Exactly this. Just focus on your macros rather...

    Exactly this. Just focus on your macros rather than a set menu, of at least give yourself a rotation of 3-4 daily menus. You definitely should have 1-2 rest days built in, especially with you being...
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    Minimal. Just some minor brain fog and fatigue...

    Minimal. Just some minor brain fog and fatigue for short periods of time. A few headaches. Less cravings than I anticipated. Honestly, the only thing I miss badly is the fried red potatoes that I...
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    I own both the Elite 90's and recently bought a...

    I own both the Elite 90's and recently bought a set of the Merax dumbbells so that I have a second set of adjustables for my training partner. For reference, I've owned several other sets of...
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    I use Fitnotes. Simple, clean, with record...

    I use Fitnotes. Simple, clean, with record tracking and graphs. Meaningful updates often. Completely free with no adds or any in app purchase bs. Android only.
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    So, I've completed week 1. I've lost 3.5 pounds...

    So, I've completed week 1. I've lost 3.5 pounds so far. Most of which is probably water weight. It wasn't until Friday evening that Ketone strips were showing any ketones, but I'm now solidly in the...
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    Have you had a metabolic panel done? Know your...

    Have you had a metabolic panel done? Know your thyroid levels? If you don't have a metabolic issue, then the science says if you follow those macros, you absolutely will be in ketosis after a few...
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    I have an old 546 that I bought out of a...

    I have an old 546 that I bought out of a commercial gym. Great machine. Thing is so simply built, that there is little to go wrong with it except for the electronics panel. I paid $400 for it 2 years...
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    It's been a busy week. Started my keto journey on...

    It's been a busy week. Started my keto journey on Monday, 1/7. So, I'm on day 5, and easing into ketosis. Sticks are showing trace-low number of ketones. "Keto flu" symptoms have been minimal, and...
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    This. So this. Especially for anyone over 40 with...

    This. So this. Especially for anyone over 40 with a significant training background. It's impossible that you don't have some wear and tear, resulting in at least some minimal tendinitis or arthritis...
  • Your proposed routine is complete overkill,...

    Your proposed routine is complete overkill, especially if you are trying to cut time spent in the gym because of a busy schedule. You could try a compound program with some bodyweight exercises....
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    Paulie's unintended keto journey

    OK. So, here goes. I'll try to make a long story short. Basically, my wife and youngest daughter have struggled with weight issues, and both of them are at a point where they really want to do...
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