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The first thing that comes to mind is an Upper/Lower split, done 2x per week, preferably with a day off between? Eg: Mon - Upper Tues - Lower Wed - Off Thurs - Upper Fri - Lower Sat/Sun - Off
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Just wanted to say that this is awesome :) I'm glad you're getting (back) into the iron game!
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That's awesome! Welcome to the best addiction :)
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I've tried a bunch of different RX's over the years (currently on 2 now). Training helps a ton, even if temporarily - giving me a mental break on the really bad/dark days where I am focused on THISONETHING for however long, and that kinda shuts down the endless loop going on inside my brain. If I am able to stop the…
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Maybe it is, maybe it isn't. As a 5'4" female, my last cut - which was 10 weeks long in prep for a photoshoot - I hung out around 1700 cal/day, only intentionally dipping below that for exactly 2 days; I got down to at (or possibly below) bodyfat levels. I currently am maintaining (still with visible abs and considerable…
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Been dealing with depression/anxiety (and a touch of OCD for good measure) for as long as I can remember. Don't be hesitant to reach out if you need an ear...
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Yooooooo! You've been on a wild ride! Congrats on the engagement & best wishes for success! :)
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Just here to say you always post the most awesome pics
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That is super cool! I am somewhat-semi-maybe-sorta-kinda-passable artistically, but I can never do anime-style eyes right!
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Whoa, that's awesome! Enjoy your trip and take TONS of photos! Best wishes for success
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Hey Amber, best wishes for a speedy recovery! Looking at your protein goal - how much do you weigh? There's really no benefit whatsoever in consuming greater than ~1.2 gr/lb of lean body mass (0.8 to 1.2 gr/lb LBM is considered optimal, so obviously 1.2 is the high end of that recommendation). ESPECIALLY as your body is…
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OMAD = One Meal A Day Some bodybuilders do it, but the VAST majority don't (especially seriously competitive bodybuilders); research shows 3+ boluses of protein daily to be superior. If someone likes it and it fits their lifestyle, great, but they are "leaving gains on the table," so to speak. It's just not optimal for…
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There are way too many variables for anyone to accurately tell you right off the bat whether that is "too much" or not. However, it's a hot mess. Not sure where you found this, but if I were you, I'd bin it and use a proven, progressive program.
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Don't "hope" for it; make it happen!
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How exactly does your new job interfere with your nutrition/training?
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Macros - Currently I'm in maintenance, so I "zoom out" a good bit and really only pay attention to overall calories & protein; I let carbs & fat fall wherever they may (albeit with a "floor" for fats, which at this level of intake is really a non-issue). However, when I am cutting hard and get serious with it, I dial in…
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0.8 - 1.2 gr/lb lean bodyweight is what's recommended by the likes of Dr. Eric Helms.
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I LIKE bread (well, good bread anyway), but I just don't eat a lot of it. It's not that I avoid it for whatever reason, it normally just isn't part of the meals I prep etc. That said, on Monday we are grilling out for Labor Day and you better believe I'm gonna have buns on my burgers & all that.
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Heya, I'm considerably older than you (40), but a female who has competed in bodybuilding and powerlifting, so absolutely, gaining muscle is a priority for me.
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I cannot imagine the stress of having a kid in NICU, especially for that long. It sounds like you've got a rough road ahead too. Just wanting to send good vibes your way!
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You've got this! Everyone is rooting for you!
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If you don't have a digital food scale, get one! It'll be a game changer for you in this process. Also, go ahead and accept that this IS INDEED a process. You'll need patience. It will take some time, but you'll get where you're going. Good luck!
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Hi Snowy! What kind/style of drawing are you into? Regardless, best wishes for success!
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Given that even a qualified medical professional would not diagnose this issue without actually seeing you at their practice, why on earth are you asking a bunch of decidedly NOT qualified medical professionals on an internet forum? If one of us told you, "oh it's DEFINITELY XYZ," would you believe us?
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"How do I move forward & recover?" Better question - how do you NOT? The sun will rise tomorrow. You'll still have to go to work. You'll still have your family to care for, etc. What legitimate option is there other than moving forward? Unless you're seriously thinking about ending your life over a handful of cookies,…
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Not directly, no. But if someone is frustrated and/or feels rejected by their partner, I can see how they may dive into a pint of ice cream or a bag of chips or whatever (basically "emotional eating").
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What makes you think you're at your slowest metabolism ever? If you're just referencing your age, banish that thought - human metabolism is remarkably stable from ages ~20-60 (reference: Pontzer et al. Daily energy expenditure through the human life course. Science. 373(6556):808-812, 2021) In your prior attempts, how…
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I work 12-hour rotating shifts (meaning half the time I work night shift & half the time I work day shift), throw in > hour commuting blah blah blah...and the cherry on top is getting diagnosed with a sleep disorder last year. So, yeah, I'm kinda in the same boat as you. All things considered though, I still make it work &…
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No, you don't have to get down that low. This infographic isn't perfect, but it's a reasonable estimate. And no, you're definitely nowhere near 9%.
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I turned 40 a few months back. I gotta say your diet sounds miserable and would absolutely NOT be something I would tolerate for long at all. But hey, if it works for you, roll with it. I wish you the best!
