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@rapturetheory Are you really taking test for bikini?

@lapinot So... That says you lost less than a pound of muscle mass and gained less than a pound of fat. That's well within the margin of error for these scans. Don't put so much stock into these numbers. While they're probably still the best option for measuring body fat, they're not for...

@earthbear You're not going to gain any significant muscle in a month. This is unnecessarily complicated and over too short of a time frame to do much. Like another poster said, the more complicated you make a new habit the less likely you are to stick with it.

@deepblues36 It's almost impossible to tell you why any of this is happening or if it's happening to an acceptable degree without seeing your form.

@ecaush If you are a beginner, creating your own program is not in your best interests, and you are best following a tried and true program. You can find those here in the FAQ, and also here.