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@cybernetic Let me get this straight, you've been training for 8 years and have a 22kg bench press?

@laura02375 I think you just threw out any level of repertoire you had by saying 3 cal per cram of protein

@kekeli Metabolism can only lower a small bit and the damages you consider only occur sub 8% bf. Sorry, you need to eat less.

@kekeli Drop your calories lower. If you have weeks of no progress, you're not actually in a deficit.

@1ambassador I would say most nights I get 6 hours, but it's not continuous sleep. I wake up constantly throughout the night maybe every hour or two

@1ambassador As someone who's had chronic insomnia, sleep issues has never interfered with my muscle growth. It really doesn't matter if you're not close to approaching your genetic limits