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@bronsontaur My personal experience. I'm 43y, 17y of litfing, 82kg, 174cm. For me absolute minimum of daily protein is ~160-165g. Below that i notice strength decrease (verified many times). To progress i need at least 220-225g daily. I don't eat protein shakes, mainly eggs, meats, fish.

@dbirdez I'm just not a mobile phone guy. Don't use it for more than calls, and excel is a huge and powerful tool you can customize the way you want.

@ensea12 Excel sheet.

@cleannie When i look at my old pictures since i started lifting i'd say i saw good results (far from desired!) after 5-6 years of training. But i'd be honest, i've made probably every single training/ dieting mistake there is :D

@cleannie Ask someone, a friend, gym bro to tell if there's a difference. We see ourselves every day and it's really hard to notice a difference.

@seakingjesus Yes, and what's worth to be mentioned is bodybuilders usually are on PEDs that cranks up their metabolism, + sometimes they use insulin. Their absorption of nutrients surely is far superior comparing to amateur lifter.

@seakingjesus Agree. However i did my research on this topic (few years ago so can't provide any sources). The studies said, that bodybuilders/ stron man/ lifters in general (not endurance athletes!) have huge demand for protein and it is wasted on very rare occasion. 2.0-2.5 was absorbed. For...

@enostheyounger I did read it and i still maintain my opinion. My brother is like our father- huge like a bear, never touched a bar, never trained anything. I am like our mom- petite frame, great at running/ cycling/ swimming on long distance (endurance in general), but not strong, not bif. I...

@nbj486 Genetic is a thing and you simply deny science. That is absolutely not a justification for being lazy or failing diet, but you can't deny that 1 has better conditions to have good body than the other., just like small frame 5'5 140lbs dude will never be a strongmen like 6'5 300lbs dude.

@clarissa_ What do you mean by rep range?

@lovelivelaugh Imho genetics plays a huge role. I'm like my mother. Small frame, and was skinny fat before started litfing (literally never had a 6-pack even when i was a sport geek as a teen- swimming, martial arts, cycling a lot). When i get fat tissue it's like jelly. Now when i lift i need...

@mamared1 I'd say some kind of fasting combined with keto, moderate weight lifting + tons of low intensity cardio (like walking).

@thepromise308 One leg squats do the job.