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Thank you, i've noticed your support up to this point😉 thanks for the kind words.
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Thank you! It's rough, i know several contestants who feel like they've wasted 16-20 weeks of their lives for contest prep.....i have no regrets, it was certainly worth it. I now have the luxury of building toward maintenance calories until May😉
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The current epidemic will substantially add to the obesity epidemic unfortunately.......lowered TDEE's for individuals whose only daily activity was their profession (some now remote, others unemployed now unfortunately) plus increased indulgence due to stress and other emotional factors, idle time, etc. I have a bench and…
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Slow as *kitten* currently, intentional though (0.5 or less per week)....in the middle of contest prep.
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Looks like your macros were calculated very carefully, I hope you are on the road to a full recovery.
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Feel ya there! My routine is mostly made of compound lifts, so I have experienced that feel before!
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Update: I have been back in the gym 4 days now since overcoming the flu, as expected, i am retaining a tad bit of water weight (3 pound increase) due to lack of activity and other factors. I, however, have maintained strength, intensity is more moderate than high though. I'm looking a bit more vascular and dry, so my…
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The bolded was a major culprit for my chubbiness as a teen, and is a major catalyst for my current diet strategy. I go "all in or not at all" on days outside of the structured diet that I am typically on, therefore I plan ahead and make it an "expectation" when I do.
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For me, because I compete twice a year, gaining a "baseline" number of my bodyfat% is a necessity right along with visual progress. This will only be important to you, because there is a direct correlation with that number/s to stage appearance....and there is nothing wrong with that. I encourage you to measure this as you…
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Update: Caught Influenza Type B half of last week, today is the first day I am feeling roughly 90% better. Throughout the flu, I kept protein a bit higher than normal (30g more) as I obviously would not be in the gym. Last week sucked, but will measure how I'm feeling throughout the day to see if I'm ready to hit the gym…
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As a guy currently in contest prep that drinks moderately twice a week, even a little more during contest week, drinking ANY alcohol has no disadvantage weight loss wise (i didn't say health lol). Stay within your caloric range goal while fitting in drinking, if possible. During a weight loss journey, it's not necessarily…
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So true :)
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Behave sir :D
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Ouchie :)
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My apologies there, weight loss, holistically speaking is a combination of all the above. In the context of "optimized" fat loss, CI<CO is not the ulitmate factor, but that's a different convo. My bad :)
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Certainly, because there are absolutely no other drivers at work for fat loss.....just CI<CO. Got it...
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Fixed that for you.
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And this...is why.
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Thank you! Height: 5"6 (Manlet lol) Weight: 140.1
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Update: Lost what 2 days of weighing fluctuates between 0.3 and 0.5 pounds.....this is more ideal! My 100 per day calorie increase has come from wrapping my chicken breast into multigrain wraps daily vs. cutting it up and eating it with a fork (they get consumed faster as well lol). I feel a bit fuller and visibly more…
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This....this is reality :D It's just the way this game is!
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This is absolutely what I consider successful maintenance! The natural human drive to indulge, but also the commitment to stay the course. I purposely allow a fluctuation of 1-3 pounds on ocassion, over and over again :)
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I lost it at "Keno" :D :D thanks for the laugh!
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I, and many others, appreciate this post OP.....good stuff! I struggled with this in my early 20's and haven't looked back since taking control....I've reduced consumption to twice a week, strictly red wine, in moderation. Learned through finding myself and personal growth that my health and decision making/consequences…
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Update: Weight loss of 1.6 pounds since starting January 27th, this is a bit faster than I would have liked considering contest date isn't until March 28th, will be upping caloric intake to 1700 on training days, 1500 non training days. I weigh myself consistently on Monday's at 8am, with no clothing. Training is showing…
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Let me say, this program was very well planned....huge kudos to doing the proper research. Given your routine volume (paired with the cardio days) it looks as though you are looking to greatly minimize the amount of fat gain during your bulk. Nice work! Be sure to adjust when needed according to your progress!
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I appreciate it! Intensity practicing TUT is something i've had success with in the past, definitely will continue this approach rather bulking/cutting. The flexibility of food choices during "disconnect" periods through the week (twice per week) has changed a tad bit......I'm going to make pizza thing work for me for sure…
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Thanks! I will try to update weekly here results week over week.
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Slow, but steady progress. My caloric goals are set to lose at a rate of 0.4 to 0.6 lbs per week, I'm looking forward to learning through trial if the diet strategy is accurate for me (will adjust when needed)......training routine is that of a minimalist approach, only doing whats absolutely necessary to maintain strength…
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Ummm, the copy and paste from my Word doc sucked....but you get the picture.