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@evolutionhappens754 The calculator will give an answer for your activities you usually do. So if you say I work out 3-4x per week it will take that in account. If you add a run to it you're probably burning a bit more. So theoretically speaking you could eat 300 calories extra and still lose...

@evolutionhappens754 A TDEE calculator can do that for you. However it usually asks about your activity level and this is where it can become a bit tricky. It won't be a 100% accurate, so you can just take the results from the calculator as a starting point. So if it says your maintenance is...

@evolutionhappens754 It is pretty realistic to gain muscle in a calorie deficit as a beginner. I would keep protein high though. Just go for a small deficit. If your progress gets really stale you could up your calories a bit and switch to maintenance calories. You could probably lose weight...

@evolutionhappens754 I would watch out so it doesn't get much higher. I think over 1 meter is in the very high risk zone. Above 94 cm is already in the high risk zone according to the British heart Foundation for example. To be honest with you, I don't think you are 17% body fat. Your...

@evolutionhappens754 You've made decent progress. The 6 month transformations you see online are almost always unnatural. Just keep working on in. Maybe go for a cut next summer, so you can really see what you have build. Your waist circumference shouldn't get much higher to be honest.

@jayaraj Yeah, for the upperback you should pull a bit higher. It's hard to explain it all in a comment, so I'd watch a video about it on youtube. Like I said John Meadows is a legend when it comes to the angles and renaissance periodization is great as well when it comes to form and execution.

@jayaraj Yeah basically. For the lat variation focus on pulling your elbow into your hip. Can very well be a single arm variation as well. For upper back you should pull your elbows wide and move your scapula. I think John Meadows has a good video about angles for back and what it focuses.

@jayaraj Just make sure you do a lat biased variation and an upper back one. Just pick a variation for both and progress on them.

@xzissoux Absolutely not. You can get so much more done in 6 sessions instead of 3. 3 is alright, but not the best possible.

@orlandodoncarlossalina Not at the first exercise. First exercise you should probably leave 1-2 reps in reserve. Then as your workout continues you can train closer to failure.

@tzaranblue I still don't really see any problems. Why would your back training have such a negative impact on RDLs? Or the other way around, doesn't ,make a difference. The hamstrings should be the limiting factor on an RDL anyway. If you really run into issues you could try switch up the order...

@orlandodoncarlossalina Maybe don't amrap almost everything? It completely depletes you without a lot of extra benefit. Also work on your legs more, your squat is about the same as your bench.....

@tzaranblue why would you RDL on leg days AND pull days? Just Do hinges on leg days and focus on upper back for back days.

@conner74 Well, I don't think one rep all out is going to build a lot of muscle. There is a minimum.

@needheaven one month maintenance after a bulk and about 3 months maintenance after the cut. After the cut is just to maintain a nice physique throughout summer.

@needheaven I really like bulking during winter and cutting before summer. Gives me like 5 months to build properly and then 3 months to cut.

@setst777 I always listened to John Meadows advice on this one. Nobody has overdeveloped rear delts and almost everyone benefits of direct rear delt work. So I usually do 3 sets twice per week on the cables

@justincann High rep squats and deads work, but at a very high cost. Once did an AMRAP on squats and hit 20 reps. I was absolutely gassed and my legs needed 7-8 minutes rest. So for hypertrophy it's not ideal or "optimal" at all. People wouldn't advocate for it if they could do a decent weight...

@musicpainter21 3/10

@jbwalker Why not go in between? Nothing is stopping you from doing PPL 4-5 times per week. It's called an asynchronous split, where your schedule doesn't "fit" in a week. Just take a rest day when you need one and you can work out as often as you want