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@griff340 You only need a 500 calorie surplus at most (about 1/5 of it to all protein) to maximize gains.

@warrior1 This is a good workout for building muscle long term, which will burn calories long term, or for maintaining muscle on a slight calorie deficit weight loss program (500-1000) calories per day calorie deficit goal). Very good. The only recommendation I’d make is to move the RDLs to...