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@unity14 Your probably using to many exercises. There is also no reason to do shoulder press.

@leyanis Well you run 100 km a week. You cant gain muscle optimally. Most people cant do things optimally. Sometimes you have to go with good enough.

@maria28 People seem to not understand what the word as fast as possible means.

@leyanis You wont be able to recomp at 12% bodyfat. Even less so with the training load you have from running. You also dont have to lose weight aggressivly. Gain weight slow and lose it slow. Ither that or periodize your training. This is litterally what its for. Do less running for a few...

@melimeli2210 Stop doing so many fhaves.